@Regrann from @strengthguide - Did you know that the glutes are the largest muscle in the human body? The glutes have 3 primary functions: Hip extension (like a deadlift, hip thrust, squat), hip external rotation (like pointing your toes out), and hip abduction (bringing the leg out to the side) ___ A common belief is that squats build the booty, but in reality they arenβt a very good booty builder. Glute activation is lower during exercises that combine hip extension and knee extension; like the squat, opposed to isolation hip extension exercises [1] ___ In other words, since the glutes are activated the most when near full hip extension; and during the squat near hip extension would be basically standing up; it isnβt an optimal way to train the glutes, as there is no negative resistance attempting to pull you into hip flexion (like a hip thrust would, for example) ___ With that said, studies do show you can increase glute activation in the squat with a wider stance, probably due to an increase in hip abduction [2]. But a wide stance isnβt for everybody, so I say squat with your most comfortable stance that allows you to add load to the bar overtime and remain injury free, and add some hip extension exercises if you want to maximize booty development. ___ Good hip extension exercises are hip thrusts, back extensions, glute bridges, and pull throughs. So by following a solid resistance training program with a squat like motion, and a hip hinge motion; coupled with a couple sets of isolation exercises per week for the glutes that produce peak contraction near full hip extension, and perhaps some hip abduction exercises (if you have the time), you will be theoretically maximizing booty development. Tag a friend who might like this! #strengthguide #athlete #athleticperformance #sportsperfomance #gym #fitness #health #glutedevelopment #gluteworkout #gluteusmaximus #posteriorchain #functionalstrengthtraining #functionalstrength #fitfam #fitathlete #athleticeatery #toronto #the416 #warriorlife #humananatomy #muscle #hipdevelopment #hipflexor #squat #lowerbodypower #lowerbodydevelopment #speedtraining #sportspecificity #strengthtraining #strengthforathletes (at Toronto, Ontario)
