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There are no ifs, ands, or butts about these tight glute training tips. ͏
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There are no ifs, ands, or butts about these tight glute training tips.
Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  The Freeletics Guide to a Powerful Backside Athlete. Thereâs more to a strong bottom than looking good. Training your glutes can help you prevent injury, perform better, and help support other muscles. Three main muscles make up your behind: Gluteus minimus, gluteus medius and gluteus maximus. Unfortunately for many of us, the glutes are lazy, often underworked muscles, especially if you have an office job where you sit a lot. Your glutes are more than happy to take a back seat and let the lower back do the work (a recipe for sore backs). Discover whatâs really behind working out for a great behind [in this blog]( then get off your butt and put that theory into practice with the exercises below. [Twerk hard, train hard]( Twerk hard, train hard Tap on each image to go to these exercises in the app. The instructional videos and swipe-up instructions will guide you to do each one correctly. Lunges No glute training plan is complete without a bun-busting Lunge. Mix things up with the Lungeâs powerful cousins, Split Lunges, Lunge Walks, and Barbell Lunges. Hip Raises
Do you spend long days chained to your desk? Try this to build picture-perfect glutes. Or progress to Shoulder Bridge Leg Raises. Sprint training
Stimulate your glutes with sprinting intervals, and give yourself that extra kick in the butt by adding a hill to the mix. Try running workouts like Odysseus or Horus to start. Glutes stretch*
Counteract tight glutes from sitting all day or running too much with this simple supine stretch. Deadlift*
Mastering the Deadlift is all about the glutes, and you get a lot of bang for your buck in strength gains and muscle growth. *Only available in the paid version of the app. Strengthen your butt in 10 minutes Focus on the glutes with our lower-body workouts. Try a short and sweet one like our 10-minute Kettlebell Leg & Glute HIIT. [Train now]( Ready to upgrade your butt? Get a powerful behind in 12 weeks with targeted training from the Coach. [Upgrade now]( Muscle Mastery is a new newsletter series weâre launching to arm you with the sports science you need to effectively train different body areas. Keep an eye out for the next one! â â â [Instagram]( [Facebook]( [YouTube]( [TikTok]( [Blog]( [Forum]( You receive this email because you opted in at [Freeletics.com]( and decided to become truly fit. If you don't want to pursue that goal anymore, [you can unsubscribe from this list](. Copyright © 2024 Freeletics GmbH, All rights reserved.
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Managing Director: Daniel Sobhani
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