The gluteal muscle group is comprised of four main areas: gluteus maximus, gluteus minimus, gluteus medius, and tensor fasciae late. As one of the strongest muscle groups of the body the glutes possess crucial functions regarding hip extension and hip abduction among many others. This is important in virtually every multi-joint lower body exercise performed namely all squat variations, lunge variations, step-ups, jumps, bounds, all deadlift variations as well as a role as a stabilizer while rowing, benching and several core exercises.
Glute-Building Program Review
It’s no surprise that you will need a well thought out plan to build, strengthen and shape your backside. Attention to detail and deterrence for the unnecessary are in order for you to build your very own glute program. Below are three separate programs for a better backside.
Program 1 is performed once per week and includes many angles of attack. Since you will be training glutes directly only once every seven days you will need to include plenty of volume and variation.
Program 2 is performed twice per week. With slightly fewer angles and volume, you will be training a bit more frequently which will require you to pay close attention to recovery and training intensity.
Program 3 is performed three times per week. With an even higher frequency volume will be reduced once more to compensate for recovery.