Why Stay away from glute exercises that are a waste of time, and use these that work

Lack of time is one of the main excuses, sometimes true, that we use for not training. To optimize the time that we train, the ideal is to perform the best exercises for our objective, since a session with exercises or methods that do not work for our purpose is as if it had not been carried out. Buttock training is one of the top searches on the internet, especially for women. That causes exercises of all kinds to be published, some that work and many that are a waste of time. Ineffective exercises for the buttocks Quadruped leg extension The quadrupedal leg extension, even more so if the leg is stretched, is not going to put a significant burden on our buttocks. If we repeat until 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 done by the gluteus, but if it is not a challenge for you, 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 a multi-hip machine The multi-hip machine hip extension 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 much time. Squats without weight and without reaching muscular failure Do squats serve to strengthen the glutes? Yes, absolutely yes, but we need them to be deep and to have a high load in the exercise. Squats with weights for about eight repetitions performed deep are a good choice for glute development, but air squats without weights are not. GAP routines (buttocks - 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 buttocks, 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 the glutes Hip thrust 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 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 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 (clam) 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 (clam) Reverse hyperextensions with, on 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 seem easy, but after a few steps you will notice a good burn on the sides of your hips, that is where the gluteus medium, is mainly 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 gluteal bridge in which we support the soles of the shoes between them, and we add an elastic band at the knees. In this way we perform several of the functions of the gluteus at the same time, which turns this exercise into a 3x1, thus making the most of time.