Exercises that will build that “shelf” 🍑
Your glute is made up of multiple muscles to make your booty so today we’re talking about the “shelf”, the upper portion of your Gluteus Maximus and the two exercises that will target it best.
I recommend incorporating 1 or both of these exercises into your workout program if you’re wanting to build that portion of your glute!
#1 : Hip thrusts or KAS Glute bridges.
This is an awesome compound movement that will not only work your glutes but target the upper portion.
#2 : 45 degree Hyperextensions
I would either warmup to get your glutes woken up to work with these or end your workout with them as a finisher.
I hope this helped! I ’ll be posting exercises to target other portions of your Glutes so watch for that.
#Lemon8partner #workout #workouttips #glutes #gluteworkout #legday
To achieve the ideal 'shelf' shape for your glutes, focusing on the upper region of the Gluteus Maximus is essential. The hip thrust, a compound movement, primarily targets the upper glutes, enhancing overall glute aesthetics and strength. It can be performed using various equipment, including a barbell or resistance bands. Aim for 3 sets of 10-15 reps, ensuring you maintain proper form to avoid injury. The 45-degree hyperextension is another excellent exercise for targeting the upper glutes, helping to improve glute definition. It focuses on the muscular endurance of the glutes, lower back, and hamstrings. Incorporate this exercise towards the end of your workout as a finisher, performing 2-3 sets of 12-15 reps. Remember to warm up prior to these exercises with dynamic stretches to prepare your muscles. Consistency is key, so include these movements in your training routine at least twice a week to see noticeable results!
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