Guide to Building your Glute Workouts: Beginner
Getting ready to start your New Years Resolution by getting the gym, but have no idea how to start? Here is a list of exercises that target legs with some emphasis on the gluteal muscles.
Since there are so many muscles in the legs it is best to target them through isolation. This means instead of doing a little bit for each muscle 2-3 times a week, focus one workout a week on them. This allows for the proper break down and recovery of each muscle group.
Use this guide to find exercises that you are comfortable with to create a core workout for your glute days.
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Building your glute workouts starts with understanding the essential movements that yield results. Focus on a primary bilateral movement, such as hip thrusts or sumo deadlifts, as your foundation. This should be your heaviest lift, allowing you to progressively overload and stimulate growth. In addition, aim to incorporate 2-3 single-leg accessory movements, like Bulgarian split squats or step-ups, to address muscle imbalances and enhance stability. Finish your sessions with accessory bilateral movements, such as glute bridges or back extensions, to maximize the effectiveness of your workout. Remember, consistency is key; aiming for one dedicated glute day each week can lead to significant improvements over time. Pair your workouts with proper nutrition and recovery strategies to see the best results.
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