Building your glutes means engaging all of the muscles that make up your bottom. While the gluteus maximus is the main muscle, the medius and minimus muscles also need engagement for a challenging workout that helps build your glutes quickly. These muscles work with internal and external rotation as well as lifting your leg to the side.
Building Muscle
The speed with which you build muscle varies according to exercise intensity, frequency and volume, according to Drs. Wernbom, Augustsson and Thomeé, authors of a study that worked to identify the most effective strength training method. The study, published in the June 2007 issue of the journal "Sports Medicine," challenged the idea that lifting and lowering a weight is the most effective means to build muscle. Instead, it found that frequency, intensity and volume, not the method of muscle building, is what is most effective.
Frequency and Form
To build glutes fast, perform exercises every other day at most. Your body requires a day of rest to rebuild and recover from strength training. Focus on proper form -- keep your core stabilized, abdominals pulled in and shoulder blades pulled back and down to avoid injuring your lower back, which is heavily involved in most gluteal exercises.
Intensity and Volume
If you're using weights to increase the intensity of the workout, you'll build muscle faster. This is because you're stressing the muscle by increasing the intensity of the workout. When using weights, Mayo Clinic suggests you don't have to do more than one set at a heavy weight. Multiple sets are necessary for those looking to build bulk, but you don't necessarily want to bulk up your glutes. One set with heavy weights is as effective as long as you fatigue the muscle.
Exercises
To work your glutes, focus on basic squats at first. These involve sitting back as if you're going to sit on a chair. Bring your thighs parallel to the floor and stand back up. These exercises work primarily the gluteus maximus. To engage the medius and minimus muscles, you need to move outside of the midline of your body. An effective method is to complete side leg lifts using a cable machine and an ankle strap to increase the intensity. You can also use a machine at the gym to press your legs out into a V-shape and then bring them back together to work the outer part of the glute.
References
- PubMed.gov: The Influence of Frequency, Intensity, Volume and Mode of Strength Training on Whole muscle Cross-Sectional Area in Humans; Wernbom M, Augustsson J, Thomeé R.; June 2007.
- Mayo Clinic: Weight Training: Improve Your Muscular Fitness
- Mayo Clinic: Strength Training Sets: How Many For Best Results?
- ExRx.net: Hip Articulations
Member Comments