If you’re in the market for a perfectly pert derriere, or are looking to improve posterior performance or if your physio has ordered some glute strengthening to assist your lower back pain then look no further as we have the tools to help!
Stress and stimuli will create the adaptation…
Simply put, if you want your body to change you need to stress it appropriately. Nothing changes if nothing changes 😉
Stimuli; what do you need to do?
Your glutes control three main movements; leg abduction, leg external rotation and hip extension.
Single leg work, band work, deadlift variations and hip thrusts are all great exercises to put more stress through your glutes. Contrary to what Instagram might tell you though… that whilst squats are indeed great, they are not the ‘best’ exercise for training your glutes so you need to incorporate a whole host of other movements – hello hip thrusts!
Stress; how much and how often?
When it comes to building strength and/or muscle you need to be training that specific area at least twice a week with varying degrees of intensity. You will need to progressively stress your body with heavier loads and more time under tension, meaning lots more reps.
Your body/bum will adapt to what you do with it, so you will need to work hard enough and create enough stress to get your body to change. Don’t be afraid to go heavy, don’t be afraid to fail a few reps and don’t be afraid of the achy cheeks!
Adaptation is the goal and the goal is…
A strong, perky, peachy, pert bottom! Bring on the high rep hip thrusts…
If any of this resonates and you have follow up questions, please don’t hesitate to get in touch with one of our trainers who will happy to help.