GLUTE TRAINING SEEMS TO BE THE ‘IN THING’
AT THE MOMENT, AND SOCIAL MEDIA IS FULL
OF GLUTE TRAINING VIDEOS. LEICA SHOWS US THE
BEST WAY TO BUILD KILLER GLUTES.
/// BY LEICA GELSEI /// PHOTOGRAPHS BY LASZLO GELSEI
E
VERYONE HAS THEIR
own theories, and in this
article, I will outline mine.
These have been formed
through multiple hours of tried
and tested workouts on athletes
and committed individuals
wanting the perfect hump.
Everyone needs glutes, not just the
girls, boys - you need some junk in your
trunks too!
A lot of good, basic lower body
exercises do a great job of hitting the
glutes and should be a fundamental part
of any good leg routine. These exercises
include:
• Full squats
• Deep leg presses (without the lower
back coming away from the pad)
• Deadlift (especially sumo)
• Romanian deadlifts
The key to getting the glutes to fire
during the above exercises is activation
in order for you to get the required
stimulation.
As I explained last month in my every
day shoulders article, if an area needs
some special attention I will actually get
my clients to stimulate it every single day.
Don’t forget- we need to stimulate the
muscle group 5 days per week and
annihilate it twice per week.
The exercises I favour for stimulation
are:
• Modified Glute Bridges
• Swiss Ball Raises (2 types)
• Lunges
• Standing Kick Backs
So here goes:
Every day do a Glute Activation
workout.
This will take around 5-10 minutes.
Remember- the glute may be a big
muscle but it doesn’t need big move-
ments to get the best out of it. These
exercises will assist in the development
of a rounder and fuller glute, whilst
aiding in the separation of the glute/
hamstring tie in.
As with shoulders, this should be
followed on a 5-day stimulation, 2-day
annihilation basis.
Pick one of the exercises below,
performing 4 to 5 sets, with nothing less
than 20 reps per set. On each day of
stimulation, pick a different exercise.
MARCH 2018 | FLEX
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