How to If you want glutes like stones, try this little-known exercise

The glutes are one of the most trained muscle groups in the gym, as they rack up a lot of Google searches. There are many exercises that can be done, but only a few are the ones that really work for us. Try this uncommon exercise in weight rooms to see if it activates your gluteal muscles. If so, keep it in your glute exercise, backpack, if not, let it go. Try this little-used but highly effective glute exercise, Gareth Sapstead is a great trainer from the United Kingdom who proposes a new exercise for glutes for the T-nation platform. The exercise is a variation of a split squat, or static lunge, that has been slightly modified to increase the load placed on our glutes. Smith machine split squat You can watch the Smith machine split squat at this link, as the YouTube video is hidden and cannot be viewed from this page. To do this we need the Smith machine with the guided bar, a thick disc (or similar) to raise the front foot, and a mat to prevent the rear knee from colliding with the ground. Stand at an angle of about 30º with the Smith machine so that the bar rests better on the back, and we have more stability in the exercise. Place the thick disc and the padded mat at the distance that your legs demand. Once positioned to begin the exercise, pull out the bar and grab it with the hand of the lead leg, leaving the other free. The rear leg should only be a support, do not force it. Lower yourself down slowly, being careful not to impact your back knee heavily on the mat. Lower until your back knee rests on the padding, and from there push with your front leg to come up. You'll notice your quads working, but your glutes should also be engaged, especially when stretching at the bottom of the movement. Why is this exercise for glutes interesting? The glutes can be trained at a maximum stretch or maximum contraction. A hip thrust stimulates the glutes in maximum contraction since the maximum stimulus is given when the gluteus is contracted, Squats and lunges stimulate the glutes in maximum stretch since the glutes work when we are at the bottom when the glute is stretched to the maximum. If we increase the range of motion with the thick disc in the stride, we make the gluteus stretch even more. That is the main difference between this exercise with respect to others. The Smith machine allows us to concentrate on pushing the load up, without fatiguing the grip, as it happens with other exercises where we hold dumbbells in our hands. All this makes this exercise an excellent option to include in our gluteal sessions. In Vitória | Activate your glutes to the maximum with these training tricks that will make you notice them like never before pictures | Unsplash BUTTOCKS TRAINING EXERCISES FOR BUTTOCKS STRONG BUTTOCKS.OK THANKS GOOD EXERCISES