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]]>Do Exercises That Activate Your Glutes
To build glutes, barbell hip thrust, B-stance hip thrusts, and dumbbell frog pumps are some of the best exercises. They’re easy to learn, easy to overload over time, and they use the highest level of glute activity.
Progressive Overload
Progressive overload refers to upping the weight and/or reps in your workouts to challenge your muscles, and to build your glutes, you’ll have to do this.
Master the Posterior Pelvic Tilt
The workouts are effective if you can feel them working. If you can’t, add the posterior pelvic tilt to your glute exercises, which is the end range glute contraction, like locking out your glutes.
Rule of Thirds
Train the glutes three times per week with a variety of exercises. One-third should be vertical, one-third should be horizontal, and one-third should be lateral/rotary. The one-third rule also applies to weigh, rep ranges, and effort. One-third of the load should be heavy for low reps, one-third should be medium for moderate reps, and one-third should be light for higher reps. For effort, one-thrid of the sets should be carried out to failure, one-third should be performed to two to three reps shy of failure, and one-third of your set shouldn’t be close to failure.
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]]>The post 4 Exercises For Stronger Glutes appeared first on yourdailysportfix.com.
]]>Curtsy Lunge
Stand with your feet hip-width apart and cross your left leg behind your right leg. Bend your knees until your right thigh is parallel to the floor and keep your body straight. Bring the leg back to start position and repeat on the other side.
DO EACH MOVE FOR 30 SECONDS AND COMPLETE THREE ROUNDS. This workout does not require equipment, but weights and resistance bands can be added in for intensity. We used both in class. *Indicates option to add dumbbells* 
Alternating Side Squat* Goblet Squat
Hold a dumbbell between both hands close to your chest and keep your feet hip-width apart. Sit with the hips back in a squat. Push through your heels to return to start. Do 15 reps.
Swiss Ball Bridge
Lie on your back and rest your heels on a swiss ball with your knees bent 90 degrees. Push up through your glutes to a bridge position. Pause at the top for 2 seconds, keeping your ribs down your core engaged, and return to the start position. Do 15 reps.
Nadia FitnessDumbbell Romanian Deadlift
Stand with your feet hip-width apart. Dumbbell in each hand with the arms extended to the floor in front of your thighs. Keep the knees soft and slightly bent and the back straight. Hinge back the hips to lower your hands and upper body towards the floor. Pause for 2 seconds and then come up to the start position.
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