- Training
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The gluteal muscle is divided into three regions: the gluteus maximus, the gluteus medius and the gluteus minimus, which originate from the sacrum, the coccyx and the iliac crest, and insert onto the trochanter.
What is the function of the gluteal muscle?
Its function is to stabilise the spine in order to maintain an upright posture and to control the extension of the thigh during walking. It is also a stabilising muscle that forms part of the CORE (transversus, internal and external obliques, rectus abdominis, multifidus, quadratus lumborum, paraspinal muscles, pelvic floor muscles, gluteus maximus and gluteus medius).
How and how often should you train your glutes?
One of the fundamental conditions for having firm, toned glutes is the presence of hyperlordosis; conversely, with pelvic retroversion, the glutes appear flattened; the next step is to determine the type of training based on the individual’s biotype and body composition. The glute exercises most commonly featured in training programmes are squats, hip thrusts, lunges and deadlifts. The most important aspect is the training method, as we have said, tailored to the individual. Training can indeed be organised using triset or giant set techniques, or with fixed sets or circuit training.
Let’s look at a few examples.
If we have a trainee with thick legs and a gynoid body type, it is best to organise the training using sub-maximal loads and a technique that promotes ‘recapillarisation’ of the legs, such as a giant set or a circuit.
- Glute machine
- Hip thrust
- Walking lunges
- Abductor machine
- Romanian deadlift
- Lying leg curl
- 45° reverse crunch
The circuit can include between 10 and 12 repetitions for each exercise, with active recovery on an inclined or stationary bike.
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If a client has thin legs, they might opt for a workout based on fixed sets to promote muscle growth.
- Glute machine
- Hip thrust
- Alternating lunges on the spot
- Abductor machine
- Romanian deadlift
- Lying leg curl
Perform 3 sets of 8 to 12 repetitions for each exercise, depending on the muscle group, with a rest period of one to one and a half minutes.
To conclude, we can say that to train the glutes, we need 2 to 3 training sessions per week, in addition to an incline aerobic workout which helps to tone the muscles.