4 Reasons to Build Strong Glutes

Having a banging booty that looks good in your favorite pair of jeans is only one reason why you want to work these specific muscle groups more frequently then you probably are.

There are three main muscles that comprise the "butt":

*The gluteus maximus which is the largest of the gluteal group.

*The gluteus medius which originates on the outer surface and in front of the anterior gluteal line.

*The gluteus minimus which originates in front of the outer surface between the anterior and inferior gluteal lines.

All three of these muscle groups are incredibly important but often extremely

weak, underworked or not activating properly in most individuals.

Many of our jobs today require us to spend hours sitting at our desks and has been a huge contributing factor to the death of glute development.

Many individuals perform a simple leg exercise that should directly work the glutes but most will only feel the prescribed exercise in the wrong areas.

The hamstrings and quadriceps will always fire first in most individuals leaving the glutes again, unworked.

If the glutes do not fire properly, it will be virtually impossible to build that firm, round booty you have always desired.

Once the glutes stop firing, the hip flexors, piraformis and hamstrings will then intern tighten over time and lead to inevitable injury.

When you build a strong lower body with glutes that are actually working properly, the benefits are endless.

Say goodbye to lower back pain:

Your glutes work to stabilize the pelvis and keep integrity of certain movements. When strong, your lower back will not bear the brunt of motion and the glutes will kick in to help support.

Increased athletic performance:

If you are an athlete of any sort and your glutes are not firing properly, corrective work must be added to your training program immediately. Strong glutes will help to increase speed and explosiveness, unilateral movements and an increased vertical jump.

No more knee pain:

Strong glutes will help to keep the pelvis stable and take significant pressure off your knees.

I am going to leave you with a few suggestions on direct glute activation work that will definitely get you feeling the burn in all the right places.

Try these four exercises next time your in the gym and let us know what you think!

Butterfly Glute Bridges

*Lay on the ground with your back flat and your feet firmly planted on the ground

*Drive your feet into the ground and lift your hips towards the ceiling until your torso and thighs form a straight line

*Once you have lifted your hips, hold that position while driving your knees outward

Bird Dog

*Get on the ground on your hands and knees

*Brace your abs while keeping the abdomen as tight as possible

*Simultaneously fully extend your left arm and right leg until they are parallel to the ground and hold at the top

*Brace your abs and make sure the hips do not rotate

Single Leg Glute Bridge

*Lay on the ground on your back with your feet firmly planted on the ground

*Drive your heels into the ground and lift your hips towards the ceiling until your torso and thighs form a straight line

* Once the hips are elevated drive your knees forward while the hips stay off the ground

*Hold the top position for a few seconds while maximally contracting your glutes

Single Leg Hip Thrust:

*Sit on the ground with your upper back resting on a bench

*Squeeze your glutes and drive your heels into the ground while lifting your hips until your torso and thighs form a straight line and are parallel to the ground

*Hold the top position with the shins perpendicular to the floor and squeeze tight

Now we have only scratched the surface on the importance of glute training, but this is a great place to start! Make sure to really take note next time you are in the gym and see if you are feeling each exercise in the desired areas you are looking to work.

Hope you guys enjoyed. For more specified glute training visit us at www.thestrengthexperiment.com and learn the true secrets to building a round firm backside.