Come far crescere i glutei: La guida definitiva per i principianti

The glutes, also known as the buttocks, are one of the largest muscle groups in the human body. They play a vital role in everyday movements such as standing, walking, and running, as well as more complex exercises like squats and deadlifts. However, despite their importance, many people neglect to train their glutes properly, leading to weaker muscles and a less toned appearance.

If you’re looking to strengthen and tone your glutes, incorporating the right exercises into your glute workout routine is crucial. In this article, we’ll be exploring the 7 best glute exercises of all time, each designed to target different areas of the glutes and improve overall strength and definition. From classic moves like squats and lunges to more advanced exercises like hip thrusts and glute bridges, we’ll cover everything you need to know to get the most out of your glute workout.

Whether you’re a beginner or an experienced gym-goer, these exercises can help you achieve your glute goals and boost your overall fitness. So, grab your workout gear and get ready to sculpt a stronger, more toned booty with the 7 best glute exercises of all time.

What are the best glute exercises?

Here are 7 of the best glute exercises:

1. Squat

Allenamento dei glutei

Squat are one of the most popular exercises for building leg strength and overall fitness. They primarily target the quadriceps, hamstrings, and glutes, but also work other muscles such as the calves and core. Squats can be performed with peso corporeo or with added resistance, such as a barbell or dumbbells.

How to Perform Squats:

  1. Begin by standing with your feet shoulder-width apart, toes pointing forward, and your chest up.
  2. Lower your body down as if sitting back into a chair, keeping your knees in line with your toes and your weight on your heels.
  3. Lower your body until your thighs are parallel to the ground, or as far as you can comfortably go.
  4. Push back up to the starting position, squeezing your glutes at the top of the movement.
  5. Repeat for desired number of reps.

Tips for Proper Form:

  • Keep your chest up and your core engaged throughout the movement.
  • Make sure your knees stay in line with your toes to avoid undue stress on your knees.
  • Keep your weight on your heels to engage your glutes and hamstrings.
  • Use a mirror to check your form and make sure your back stays straight.
  • Start with bodyweight squats before adding weight to avoid injury.

Variations of Squats

  • Goblet Squats: Hold a dumbbell or kettlebell in front of your chest as you perform the squat.
  • Sumo Squats: Stand with your feet wider than shoulder-width apart and your toes pointed outwards.
  • Jump Squats: Perform a regular squat, but jump up explosively at the top of the movement.
  • Bulgarian Split Squats: Place one foot on a bench behind you and perform a squat with the other leg.

Incorporating Squats into Your Workout Routine:

Squats can be performed on their own or as part of a larger workout routine. Aim to perform 3-4 sets of 8-12 reps with a weight that challenges you, but allows you to maintain proper form. You can also incorporate different variations of squats into your routine to keep things interesting and challenge your muscles in new ways.

2. Deadlifts

Deadlifts are one of the most effective exercises for building total body strength, particularly in the back, legs, and core. They involve lifting a weight off the ground from a standing position, using proper form to avoid injury and maximize results. Deadlifts can be performed with a barbell or dumbbells, and can also be modified for different goals and fitness levels.

How to Perform Deadlifts:

  1. Begin by standing with your feet shoulder-width apart, toes pointing forward, and a loaded barbell or dumbbells on the ground in front of you.
  2. With your feet firmly planted, bend at the hips and knees, keeping your back straight and your chest up, and grip the bar or dumbbells with your hands shoulder-width apart.
  3. Push through your heels and straighten your legs, lifting the weight up until you are standing upright with your hips fully extended and your shoulders back.
  4. Lower the weight back down to the ground with control, bending at the hips and knees and keeping your back straight throughout the movement.
  5. Repeat for desired number of reps.

Tips for Proper Form:

  • Keep your chest up and your core engaged throughout the movement.
  • Keep your back straight and avoid rounding or arching your spine.
  • Keep the weight close to your body to avoid undue stress on your back.
  • Use a mixed grip or straps if necessary to maintain a secure grip on the weight.
  • Start with light weights and gradually increase resistance to avoid injury.

Variations of Deadlifts

  • Romanian Deadlifts: Keep your legs straight as you lower the weight towards the ground, focusing on engaging your hamstrings and glutes.
  • Sumo Deadlifts: Stand with your feet wider than shoulder-width apart and your toes pointed outwards, gripping the barbell with a wider grip.
  • Trap Bar Deadlifts: Use a trap bar to lift the weight, which can be more comfortable for some people and allow for a more upright posture.

Incorporating Deadlifts into Your Workout Routine:

Deadlifts can be performed on their own or as part of a larger workout routine. Aim to perform 3-4 sets of 6-8 reps with a weight that challenges you, but allows you to maintain proper form. You can also incorporate different variations of deadlifts into your routine to keep things interesting and challenge your muscles in new ways.

3. Lunges

Lunges are a unilateral lower body exercise that primarily work the muscles in the legs, including the quads, hamstrings, and glutes. They are a great exercise for building strength, improving balance and stability, and toning the legs.

How to Perform Lunges:

  1. Begin by standing with your feet shoulder-width apart, toes pointed forward.
  2. Take a large step forward with your right foot, keeping your left foot in place.
  3. Lower your body down towards the ground by bending both knees, keeping your torso upright and your front knee directly over your ankle.
  4. Pause at the bottom of the lunge, then push through your front foot to return to standing.
  5. Repeat on the other side, stepping forward with your left foot and lowering down into a lunge.

Tips for Proper Lunge Form:

  • Keep your torso upright and your core engaged throughout the movement to maintain proper posture.
  • Keep your front knee directly over your ankle to avoid placing unnecessary strain on your knee joint.
  • Keep your back knee bent and hovering just above the ground throughout the movement.
  • Step forward with a stride that allows you to maintain proper form, without overextending or placing too much weight on your front foot.
  • Start with a lighter weight or no weight at all until you feel comfortable with the movement.

Variations of Lunge

  • Reverse Lunges: Step backward with your right foot instead of forward, lowering your body down towards the ground and then pushing through your front foot to return to standing.
  • Walking Lunges: Take a step forward with your right foot into a lunge, then step forward with your left foot into a lunge, and continue alternating sides as you move forward.
  • Lateral Lunges: Step to the side with your right foot instead of forward, bending your right knee and keeping your left leg straight. Push through your right foot to return to standing, then repeat on the other side.

Incorporating Lunges into Your Workout Routine:

Lunges can be performed on their own or as part of a larger workout routine. Aim to perform 3-4 sets of 10-12 reps on each leg with a weight that challenges you, but allows you to maintain proper form. You can also incorporate different variations of lunges into your routine to keep things interesting and challenge your muscles in new ways.

4. Hip Thrusts

Hip thrusts are a glute-focused exercise that primarily target the muscles in the hips and glutes. They are a great exercise for building strength and increasing muscle size in the glutes, as well as improving hip mobility and stability.

How to Perform Hip Thrusts:

  1. Begin by sitting on the ground with your back against a bench or sturdy object, such as a weight bench or couch.
  2. Place a resistance band or a barbell across your hips, just above your pelvis, and position your feet flat on the ground about hip-width apart.
  3. Drive your hips up towards the ceiling, keeping your feet firmly planted on the ground and your back against the bench.
  4. Squeeze your glutes at the top of the movement, then lower your hips back down towards the ground.
  5. Ripetere per il numero di ripetizioni desiderato.

Tips for Proper Hip Thrust Form:

  • Keep your feet flat on the ground and your knees in line with your toes throughout the movement.
  • Engage your core and maintain a neutral spine throughout the exercise.
  • Squeeze your glutes at the top of the movement and hold for a second or two before lowering back down.
  • Start with a lighter weight or no weight at all until you feel comfortable with the movement.

Variations of Hip Thrusts

  • Single-Leg Hip Thrusts: Perform the hip thrust with one leg elevated off the ground, focusing on squeezing the glutes of the leg that remains on the ground.
  • Banded Hip Thrusts: Use a resistance band placed around your knees to activate the glutes even more during the movement.
  • Barbell Hip Thrusts: Instead of using a resistance band, place a barbell across your hips for added weight and resistance.

Incorporating Hip Thrusts into Your Workout Routine:

Hip thrusts can be performed on their own or as part of a larger workout routine. Aim to perform 3-4 sets of 10-12 reps with a weight that challenges you, but allows you to maintain proper form. You can also incorporate different variations of hip thrusts into your routine to keep things interesting and challenge your muscles in new ways.

5. Bulgarian Split Squats

Bulgarian Split Squats are a single-leg exercise that primarily targets the glutes, quads, and hamstrings. They are a great exercise for building strength and muscle in the lower body, as well as improving balance and stability.

How to Perform Bulgarian Split Squats:

  1. Begin by standing about a foot in front of a bench or sturdy object, such as a weight bench or step.
  2. Place the top of one foot on the bench behind you, with your other foot firmly planted on the ground in front of you.
  3. Keeping your torso upright and your core engaged, lower your body towards the ground by bending your front knee, while keeping your back leg straight and your foot on the bench.
  4. Once your front thigh is parallel to the ground, pause, and then drive through your front heel to return to the starting position.
  5. Repeat for the desired number of reps on one leg, then switch to the other leg.

Tips for Proper Bulgarian Split Squat Form:

  • Keep your front knee in line with your toes throughout the movement.
  • Engage your core and maintain an upright torso throughout the exercise.
  • Keep your back leg straight and your foot firmly planted on the bench throughout the movement.
  • Start with a lighter weight or no weight at all until you feel comfortable with the movement.

Variations of Bulgarian Split Squats

  • Weighted Bulgarian Split Squats: Hold a weight, such as a dumbbell or a kettlebell, in each hand for added resistance and weight.
  • Rear-Foot Elevated Bulgarian Split Squats: Elevate your back foot on a bench or step for an even greater challenge and range of motion.
  • Isometric Bulgarian Split Squats: Hold a static position at the bottom of the movement for 10-15 seconds before returning to the starting position.

Incorporating Bulgarian Split Squats into Your Workout Routine:

Bulgarian Split Squats can be performed on their own or as part of a larger workout routine. Aim to perform 3-4 sets of 8-12 reps on each leg with a weight that challenges you, but allows you to maintain proper form. You can also incorporate different variations of Bulgarian Split Squats into your routine to keep things interesting and challenge your muscles in new ways.

6. Glute Bridge

The Glute Bridge is a popular exercise that primarily targets the glutes, hamstrings, and lower back. They are a great exercise for building strength and muscle in the lower body, as well as improving hip mobility and posture.

How to Perform Glute Bridges:

  1. Begin by lying on your back with your knees bent and your feet flat on the ground.
  2. Posizionare le braccia lungo i fianchi con i palmi rivolti verso il basso.
  3. Engage your glutes and lift your hips up towards the ceiling, while keeping your feet firmly planted on the ground.
  4. Once your hips are fully extended, pause, and then slowly lower your hips back down to the ground.
  5. Ripetere per il numero di ripetizioni desiderato.

Tips for Proper Glute Bridge Form:

  • Keep your feet firmly planted on the ground throughout the movement.
  • Engage your glutes and avoid using your lower back to lift your hips.
  • Keep your core engaged and your upper body relaxed throughout the exercise.
  • Start with a lighter weight or no weight at all until you feel comfortable with the movement.

Variations of Glute Bridges

  • Weighted Glute Bridges: Hold a weight, such as a dumbbell or a barbell, on your hips for added resistance and weight.
  • Single-Leg Glute Bridges: Perform the exercise with one leg raised in the air for an added challenge and greater activation of the glutes.
  • Glute Bridge March: Lift one foot off the ground and bring your knee towards your chest, while maintaining the bridge position with your hips lifted.

Incorporating Glute Bridges into Your Workout Routine:

Glute Bridges can be performed on their own or as part of a larger workout routine. Aim to perform 3-4 sets of 12-15 reps with a weight that challenges you, but allows you to maintain proper form. You can also incorporate different variations of Glute Bridges into your routine to keep things interesting and challenge your muscles in new ways.

7. Step-Up

Step-Ups are a popular exercise that primarily targets the glutes, quads, and hamstrings. They are a great exercise for building strength and muscle in the lower body, as well as improving balance and stability.

How to Perform Step-Ups:

  1. Begin by standing in front of a sturdy bench, step, or box.
  2. Place one foot on top of the bench, with your knee bent and your foot firmly planted.
  3. Push through your heel and lift your body up onto the bench, while keeping your chest up and your core engaged.
  4. Once you are fully standing on the bench, pause, and then slowly lower yourself back down to the ground.
  5. Repeat for the desired number of reps, and then switch to the other leg.

Tips for Proper Step-Up Form:

  • Keep your chest up and your core engaged throughout the exercise.
  • Push through your heel and avoid using your toes to lift your body up.
  • Keep your knee in line with your toes and avoid letting it cave inwards.
  • Use a bench, step, or box that is the appropriate height for your fitness level.

Variations of Step-Ups

  • Step-up ponderati: Tenere un peso, come ad esempio un manubrio o un kettlebellin ogni mano per aggiungere resistenza e peso.
  • Step-up su una gamba sola: Eseguire l'esercizio con una gamba sola, mantenendo l'altra gamba sollevata da terra per una maggiore sfida e una maggiore attivazione dei glutei.
  • Step-up esplosivi: Eseguite l'esercizio con un salto nella parte superiore del movimento per una maggiore sfida e un maggiore beneficio cardiovascolare.

Incorporare gli step-up nell'allenamento:

Gli step-up possono essere eseguiti da soli o come parte di una routine di allenamento più ampia. Cercate di eseguire 3-4 serie di 12-15 ripetizioni per ogni gamba con un peso che vi metta alla prova, ma che vi permetta di mantenere una forma corretta. Potete anche incorporare diverse varianti di Step-Up nella vostra routine per mantenere le cose interessanti e sfidare i vostri muscoli in modi nuovi.

Allenamento dei glutei (Conclusione)

Incorporare gli esercizi per i glutei nella propria routine di allenamento può avere numerosi benefici per la salute e la forma fisica generale. Non solo i glutei forti possono migliorare le prestazioni atletiche, ma possono anche migliorare la postura, ridurre il rischio di lesionie persino di aumentare la fiducia in se stessi.

Dai movimenti classici come gli squat e gli affondi agli esercizi più mirati come i ponti per i glutei e le spinte dell'anca, ci sono molti esercizi efficaci per i glutei tra cui scegliere. Incorporando una varietà di esercizi e sfidando se stessi con un sovraccarico progressivo, è possibile continuare a vedere miglioramenti nella forza e nell'aspetto dei glutei.

Ricordate di usare sempre una forma corretta e di ascoltare il vostro corpo, perché il sovrallenamento o l'uso di una tecnica scorretta possono portare a lesioni. Inserendo con costanza gli esercizi per i glutei nella vostra routine di fitness e concentrandovi su progressi graduali, potrete costruire glutei forti e potenti e godere dei numerosi benefici che hanno da offrire.

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