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MALIA
MALIA

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A person takes a mirror selfie in a gym locker room, with a pink overlay stating 'glute guide 101'. A sign on the counter reminds not to sit or lean, while the person wears headphones and gym attire.
A person performs glute kickbacks using a Dual Cable Cross machine in a gym, demonstrating an isolation movement for rounded glutes as suggested by the on-screen text.
A person performs Romanian Deadlifts (RDLs) with a barbell in a gym, illustrating a lengthened movement to stretch glutes and build muscle, as indicated by the text.
A person uses a red hack squat machine in a gym, demonstrating a squat variation for glute growth, as the on-screen text suggests trying hack squats if back squats are not preferred.
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Glute Guide 101 - How to Build Your Glutes

Isolation Movements - these are the key to getting rounder glutes. My favorite isolation exercise has to be glute kickbacks, but you have to make sure you have the right foot positioning in order to target the right area. Other isolation movements include hyperextensions, abductions, and glute bridges.

Lengthened Movements such as Romanian Deadlifts are key to stretching your glutes and building muscle there. Another one of my favorites is good mornings!

Squats! Squats! Squats! - All I can say is squats is the one thing that I know for a fact helped me build muscle in my glutes QUICKLY. There are so many different variations. You can try back squat, front squat, pendulum squat, hack squat, goblet squat, or sumo squat.

##lemon8partner #glutegrowth #glutegains #gluteguide #gluteworkout #growyourglutes

2024/1/19 Edited to

... Read moreOkay, so you want to really sculpt those glutes and get that rounded look? Let me tell you, cable glute kickbacks are an absolute game-changer in my routine! I’ve seen such a difference since I started prioritizing this isolation movement and perfecting my form. It’s one of those gym exercises that truly targets the glutes directly, helping you achieve those glute gains. If you’re looking for a detailed demonstration and tips to maximize your results, you’re in the right place! First things first, setting up your cable machine correctly is crucial. I usually attach an ankle strap to the low pulley of a Dual Cable Cross machine. Make sure the weight is something you can control, not something you have to swing. Stand facing the machine, holding onto it for support. Take a slight lean forward, keeping your core tight and your back straight – no arching! This position helps you isolate the glute even more. Now for the actual kickback, and this is where foot positioning really comes into play for targeting different parts of your glute. Heel Leading: This is my go-to. Focus on driving your heel back and slightly upwards, squeezing your glute at the top. Imagine pushing a door open with your heel. This usually hits the main glute muscle beautifully. Toes Slightly Pointed Out: If I want to target more of the outer glute, I’ll angle my foot very slightly outwards. This subtle change can make a big difference in where you feel the burn. Toes Slightly Pointed In: For more lower glute and hamstring tie-in, sometimes I’ll point my toes slightly inwards. Experiment with what feels best for your body! The movement itself should be slow and controlled. Kick back until your leg is fully extended behind you without arching your lower back. Hold that squeeze for a second at the top, really feeling the contraction in your glute. Then, slowly bring your leg back to the starting position, resisting the weight. Don’t let the weight just drop! This eccentric (negative) part of the movement is just as important for muscle growth. I aim for 10-15 reps per leg, focusing on that mind-muscle connection. Common Mistakes I see (and used to make!): Using too much weight: If you’re swinging your leg or using momentum, you’re not effectively working your glute. Lower the weight and focus on control. Arching your back: This puts strain on your lower back and takes emphasis away from your glutes. Keep that core engaged! Not fully extending: Make sure you get that full range of motion. No squeeze at the top: That peak contraction is vital for muscle activation. Pro Tips for Maximum Glute Activation: Mind-Muscle Connection: Really think about squeezing your glute throughout the entire movement. Don't just go through the motions. Slight Bend in Standing Leg: Keep a soft bend in your supporting leg to avoid locking out your knee. Vary Your Angles: As mentioned, try different foot angles to hit your glutes from all directions. Tempo: Try a 2-second kickback, 1-second hold, 2-second return. This slow tempo increases time under tension. Incorporating cable glute kickbacks into your routine alongside other isolation movements like hyperextensions and abductions (as mentioned in the main article!) will truly help you build those rounded glutes. Remember, consistency and proper form are your best friends on this journey. Keep pushing, and you'll see those amazing changes!