Find out how to grow your glutes without weights with these six exercises that will blow up your booty.
The gluteus maximus is the largest muscle in the body, but for some reason, people tend to neglect choosing exercises that specifically target the gluteus maximus.
Better glutes can make you a more balanced and stronger athlete. Utilizing your lower body allows you to run faster, jump higher and lift heavier weights. increase.
Perhaps you don’t have access to the gym right now, or you’re planning a vacation and want to maintain your fitness goals and want to know how to grow your glutes without weights.
aden gazi online glute masterHe amassed him a large following Instagram profilebut he also has YouTube channel He posts everything related to glutes.
how to grow glutes without weights
So how to grow glutes without weights? The glutes serve three different functions for him, so he needs to do three forms of exercise.
- hip extension
- hip flexion
- abduction
Exercises to stretch the glutes from Aden Gazi are:
- Single leg hip thrust and variations
- One leg reverse hyper
- bulgarian split squat
- skater squat
- Horizontal clam lift
- recumbent kidnapping
And these were Aden Gazi’s bodyweight exercises answering the question, “How to train your glutes without weights.”
If you’re not sure how to do one or more of these exercises, Gazi has created a video detailing all of them. Click the video below to watch.
Video – How To Glute Glutes Without Weights
Check out other BOXROX content to learn more about how to grow glutes without weights.
Booty Time – The Ultimate Guide to Bigger, Stronger Glutes (Exercises & Workouts)
5 Glute Stretches for Every Runner
The Best Glute Hypertrophy Guide You’ll Find
The most scientific way to train your glutes
butt muscles
Now that you know how to work your glutes without weights, let’s expand your knowledge by understanding your lower body muscles.
Leg and hip muscles play an important role in human movement.
Each muscle has its own function and performs functions such as walking, running, jumping, and climbing stairs.
The glutes, hamstrings, and quadriceps are especially important as they work together to stabilize the knee joint during movements such as walking and running.
sauce: Photo credit: CrossFit Inc.gluteus maximus
The gluteus maximus is the largest muscle in the body and is responsible for extending the hip joint (straightening the leg). This makes it an important muscle to strengthen if you want to improve your performance in activities that require strong movement, such as running with heavy weights or squatting.
The gluteus maximus has three parts:
- gluteus medius
- gluteus minimus
- gluteus maximus
gluteus medius
The gluteus medius is located on the upper inner thigh and can be felt when trying to stand on one leg.
It works on both the gluteus minimus and gluteus maximus to stabilize the pelvis during exercise.
These muscles help keep the pelvis horizontal when walking or running. This is very important in performing everyday activities such as getting up from a chair or climbing stairs.
adductor muscle
- Adductors – The muscles in the hip and groin are often called adductors. These muscles include the pectoralis, gracilis, adductor longus, adductor brevis, adductor magnus, obturator externus, and obturator internus.
- Glutes – Glutes are made up of three different sets: front (aka “buttocks”), lateral (aka “hip”), and back (aka “thighs”).
- Hamstrings Group – The hamstrings consist of the medial semitendinosus and biceps femoris muscles. Semimembranosus muscle on its side. The short head of the biceps femoris lies deep within the tendon below the origin. A long head arising from the ischial tubercle distally through the greater trochanter for insertion into the coronoid process of the ulna or radius.
Conclusion
The gluteus maximus is a complex muscle that controls movement of the lower body. The gluteus medius is responsible for holding the thigh in place when you are at rest, and the adductors help move the legs closer together and apart. Rather than just focusing on how it feels, it’s important to understand why certain areas feel tight or sore after a workout.
Now you know how to grow your glutes without weights and develop a stronger and more functional set of glutes.
