Most women strive for that perfect glute shape. People tend to train all body parts 1-2 times per week but fail to do so for glute and hamstrings. There are three muscles that make up the buttocks;
The gluteus maximus is the strongest and the largest of the gluteal muscles in the human body. Therefore it makes sense to train more than once per week to target the gluteus maximus. I combine hamstring exercises and carry out higher reps and supersets. Training glutes and hamstrings together is a great combination and enjoyable if you get the job done correctly.
I train glutes and hamstrings together and at least twice a week by doing isolation exercises. This means I carry out very precise and specific movements to target the right muscle or muscle groups. It is better to use lighter weight and aim for higher reps. By using a weight that you are comfortable with, you focus more on the movement and the muscle(s) you are working. I am a strong believer in mind – muscle connection. Aim for about 4 sets and focus on every rep aiming for 20-30 reps per set.
- Glute kickbacks (4 sets x 20 reps
- Glute bridges (4 sets x 15 reps)
- One legged cable kickbacks (4 sets x 20 reps on each leg)
- Stiff leg deadlifts (different stance)
- Lying leg curls
- Walking lunges
It is vital to ensure you know how to carry out each exercise correctly to not only ensure you target the right muscle groups, but also to ensure you do it safely. Nutrition plays a very important part to getting fit or in shape. More on nutrition next month…..
If you need help with a training plan and how to carry out the exercises, then please visit my coaching team website: soalfitness.com