How to Stay away from time consuming glute exercises and use these that do work

Lack of time is one of the main excuses, sometimes true, that we make for not training. To optimize the time we train, the ideal is to perform the best exercises for our goal, since a session with exercises or methods that do not work for our purpose is as if it had not been done. Butt training is one of the top searches on the internet, especially for women. This leads to all kinds of exercises being published, some that work and many others that are a waste of time. Ineffective exercises for the buttocks Quadruped leg extension The quadruped leg extension, even more so if the leg is stretched, will not place a significant load on our buttocks. If we perform repetitions to failure or very close to it, it can be interesting, but it will be better to load and flex the knee so that our gluteus is stimulated to a greater extent. Weightless Standing Hip Abduction As in the previous exercise, hip abduction is performed by the gluteus, but if it does not pose a challenge, it will not be interesting to introduce it in our gluteal session. Instead, we will have to add an elastic band at the height of the knees or use a machine that adds intensity to the exercise. Hip extension on the multi-hip machine The hip extension in a multi-hip machine does add intensity thanks to the load of the machine, but our hamstrings will get the most activation, above the glutes. Other exercises are more interesting than this one, especially if we don't have a lot of time. Squats without weight and without reaching muscle failure Do squats help strengthen the glutes? Yes, absolutely yes, but we need them to be deep and there is a high load in the exercise. Squats with a weight of about eight reps done deep are a good choice for glute development, but air squats with no weight are not. GAP routines (gluteus - abdomen - leg) In this case it is not an exercise in itself, but a training modality that focuses on the buttocks, abdomen, and legs (GAP). For our glutes, it will not be a great activation, at least if we have some level of training. It is preferable to use the 45 minutes in the weight room than in a GAP class if our goal is to increase the muscle mass of our buttocks. The most effective exercises for glutes The hip thrust is the basic exercise par excellence for gluteal training. It meets all the parameters to be an ideal movement for this muscle group, so we must introduce it yes or yes in our strength planning. Quadruped leg extension with multipower In the section of exercises that do not serve to develop the buttocks, we find this same movement, but without load and with the leg extended. In this case, we flex the leg and also add load, which makes it an ideal option for gluteal exercise. Pull through The well-executed pull-through is a perfect exercise to stimulate the upper part of our thighs and cause tension in the buttocks. The load goes from the back to the front, which makes this exercise important for our glute sessions. Super clamshell This exercise is one of the few that is performed without load, but it is a great challenge for our glutes. Try it, and you will see how you are not able to perform a high number of repetitions. The goal is to get close to muscle failure to correctly stimulate the glutes. Reverse hyperextensions with the mini band on the knees Normal hyperextensions on a 45º bench are not as interesting as if we turn the exercise around and do some reverse hyperextensions. In this case, we flex the knees, which increases the activation of the glutes, and we can also add an elastic band on the knees to add more tension to our target muscle group: the gluteus. Monster walks, The monster walk may look easy, but after a few steps you'll notice a nice burn on the sides of your hips, that's where your gluteus medias is primarily located. It can be done as the main exercise of the session or as a warm-up to activate your glutes. Frog pumps, with the mini band The frog pump is a modified glute bridge in which we rest the soles of the shoes on each other, and add an elastic band at the knees. In this way we perform several of the functions of the gluteus at the same time, which makes this exercise a 3x1, thus taking more time. In Vitória | Beyond Arms: 15 Kettle bell Exercises That Help You Get Legs And Glutes In Shape.