The Gluteal Muscle | How to Grow STUNNING Glutes

The Gluteal Muscle Anatomy and Physiology

The Gluteal Muscle has a very big role in your Movement and Daily Life.

The gluteal muscles are the ones in charge of the extension and abduction of the thigh bone. The gluteal muscles are very important for our body as they help us to stand up straight, walk, sit down, and move around. They also protect our joints from injuries.

The word “glute” comes from the Latin word “glaudes” or “hanging meat.”

The big muscular glutes you see at the gym are a result of performing proper exercises to target the Gluteus Medius and the Gluteus Maximus (also known commonly as “the glutes”).

In this article, we’ll talk about what muscles assist your glutes and how they help with movement. We also take a look at how important your glutes are for everyday life, as well as how to make them grow huge!

How to Stretch The Gluteal Muscle with 4 Exercises

Stretching the gluteal muscles is a good way to prevent injury and prepare for a grueling workout.

It is important to stretch the gluteal muscles because they are often tight after sitting for long periods of time in our daily lives.

Stretches will help you release tension in the glutes, hamstrings, and back of the legs. In my opinion, the main 4 stretches that you need in order to stretch your gluteus muscle before exercising are

The seated glute stretch
The downward-facing dog stretch
The pigeon pose stretch
The knee to opposite shoulder stretch

The Seated Gluteal Muscle Stretch

One way to stretch the gluteal muscles is by doing a seated glute stretch. To do this, you need to sit on your heels and lean back. You can also use your hands behind you for support.

Your glutes, hips, and back will feel less stiff after performing this easy stretch. Sit on a yoga block or a towel that has been folded if your hips require more support.

To perform the seated glute stretch stretch

Begin in a seated position on a flat surface with your legs outstretched in front of you.
Lift your left leg, keeping your back straight, and lay your left ankle on your right knee.
In order to deepen the stretch, you can also lean a little forwards.
Continue on the opposite side after holding for 10 to 20 seconds.

Another way to do a seated glute stretch is by sitting on your heels and leaning forward with your head down and torso bent over.

The Gluteal Muscle Downward Facing Dog Stretch

Another type of stretching exercise would be Downward Facing Dog Stretch.

This is an old-fashioned yoga position. Numerous muscles are stretched, including those in your upper body, hamstrings, calves, and glutes.

To do this exercise, you will need to come into plank position with knees on the ground and hands on either side of your feet or under your shoulders. From there, push up into Downward Facing Dog pose

To perform the downward facing dog stretch stretch

Begin in a push-up stance with your legs together and your hands shoulder-width apart.
Engage your core and straighten your body
Form an upside-down “V” with your body by raising and relocating your hips. Kneel down slightly and position your head, maintaining it in line with your spine, between your shoulders. Keep your heels up but extend them toward the ground.
Perform 20 seconds of holding. Then go back to the beginning position.

The Gluteal Muscle Pigeon Pose stretch

The Pigeon Pose is a fundamental yoga posture, just like the Downward-Facing Dog stretch. Your glutes, hips, and back might become more relaxed if you regularly practice this pose.

To perform the pigeon pose stretch

Get on all fours to begin.
Put your right shin on the ground and move your right knee toward your right wrist. Your left wrist should be moved near your right ankle.
Keep your hips pointing forward, slide your left leg back, and point your toes. Straighten your spine.
Move your hands forward gradually. Hold for five to ten breaths.
Go back to the beginning place. Repeat while changing legs.

The Gluteal Muscle Knee to opposite shoulder stretch

Your glutes can be made more flexible and the tightness around your sciatic nerve can be relieved by pulling your knee toward the opposite shoulder.

To perform the knee to opposite shoulder stretch

Begin on your back with your feet flexed upward and your legs extended.
Put your hands around your right knee as you stoop, lift it, and bend that leg.
Raising your right leg, bring it up to your left shoulder.
Hold for approximately 20 seconds
Get your right leg back to where it was at the beginning.
Repeat with your left leg after straightening your right

3 Reasons to Strengthen your Gluteus Muscles

Keep in mind that there are functional reasons to create larger gluteus maximus and gluteus medius.

Increasing the size of your glutes improves:

Functional Strength
Your glute muscles will provide you with strength anytime you’re strolling around in your daily life, squatting down to pick up something heavy, or even climbing a flight of stairs to your apartment.
Stability
Strengthening your glute muscles will increase your level of stability because they also help with balance and agility.
Preventing future injuries
Reducing the danger of lower back ailments, a powerful set of glutes may also keep your spinal column in the right position.

EXERCISES to Build The Gluteal Muscles

Begin with a Primary Power Exercise (x5 sets, 4 to 6 reps)

Always begin your leg exercises with one of the below two exercises. There is simply no better approach to increasing leg strength and size.

You should select one of the following workouts for your Power Sets:
1. Weighted Back Squat (x5 sets, 4 to 6 reps) OR
2. Weighted Front Squat (x5 sets, 4 to 6 reps)

The Primary Power Exercise to work your gluteus muscles should ONLY be performed following stretches. This exercise should be performed with a weight that is very heavy and only allows you to get approximately 4 to 6 reps maximum.

If you manage to get more than 6 reps = the weight is too low
If you don’t manage to get 4 reps = the weight is too high

Perform Secondary Myofibrillar Exercise (x5 sets, 6 to 8 reps)

You should select one of the following workouts for your Myofibrillar Sets:

1. Leg Press (x5 sets, 6 to 8 reps) OR
2. Hack Squat (plate-loaded sled, not barbell) (x5 sets, 6 to 8 reps) OR
3. Romanian Deadlift (x5 sets, 6 to 8 reps)

Perform Sarcoplasmic Set Exercise (x5 sets, 8 to 15 reps)

You should select one from the following list of exercises and aim for (x5 sets, 8 to 15 reps)

Barbell Front Squat
Barbell Back Squat
Hack Squat (plate-loaded sled, not barbell)
Leg Press
Romanian Deadlift
Barbell Lunge
Leg Extension
Leg Curl
Dumbbell Lunge

Seated leg press machine in the average gym

Example workout plan to grow your glutes

Perform Stretches to warm up your muscles
1. The seated glute stretch
2. The downward-facing dog stretch
3. The pigeon pose stretch
4. The knee to opposite shoulder stretch

Primary Power Exercise
Weighted Back Squat (x5 sets, 4 to 6 reps) Increase/Decrease weight accordingly to meet the reps.

Perform Secondary Myofibrillar Exercise
Leg Press (x5 sets, 6 to 8 reps) Increase/Decrease weight accordingly to meet the reps.

Perform Sarcoplasmic Set Exercise
Dumbbell Lunge (x5 sets, 8 to 15 reps) Increase/Decrease weight accordingly to meet the reps.

Eat the correct calories and macros to grow!
Protein is very important, find out everything you need to know about protein by clicking here

How to Reduce Cellulite over The Gluteal Muscle

Cellulite is a skin condition that affects the appearance of your glutes. It is caused by fat deposits, which leads to the formation of dimples and cellulite on the skin.

Increased fat cells press on the skin. Connective cords that are strong and lengthy pull down. This results in cellulite, a term used to describe an uneven surface or dimpling.

There are many reasons why you might be experiencing cellulite on your glutes. One of them could be due to genetics, while another could be due to hormones.

There are also some lifestyle habits that can lead to more cellulite such as not drinking enough water or not exercising regularly.

There are various ways in which you can reduce cellulite on your glutes and these include:

Use Retinol Cream
Cellulite can be reduced by a product that includes 0.3% retinol. Women who have taken it claim to see a little reduction in cellulite. Retinol may thicken the skin, which may lessen the appearance of cellulite over your gluteal muscles.
Lose some body fat
As mentioned above, cellulite is due to excess body fat. It would be wise to reduce your body fat prior to growing larger gluteal muscles because the fat will mask your lean look. To lose body fat, you must be on a calorie-deficit diet.
Massage daily with a caffeine cream
Cellulite cannot be cured with massage, however, it may temporarily enhance the skin’s look and hide cellulite. There are several health advantages to massage, so it can be worthwhile to include it in your wellness routine.

Conclusion on the gluteal muscle and how to grow a stunning set of glutes

There are many benefits of having a strong and capable set of glutes. Remember to always stretch before/after working out. It is important not to neglect the other muscle groups that interact with the glutes

Example Workout Plan for 6-days

Day 1:
Chest & Abs

Day 2:
Back & Calves

Day 3:
Shoulders

Day 4:
Arms & Abs

Day 5:
Legs

Day 6:
Cardio or Rest

You should always ensure that your diet and nutritional requirements are planned correctly, otherwise, your glutes and body will not have the right fuel to grow.

To continue reading, and understand how to reduce your body fat to show off the new gluteal muscle you have worked hard for. Click Here