Five Exercises For Targeting Glutes | Myprotein Masterclass
Myprotein Masterclass is the series dedicated to helping you master your movements in the gym, using expert advice from the pros.
In this episode, Calvin Crooks talks through the best exercises for growing your glutes and Simone Farrington demonstrates them. They talk all things technique, form and how many reps and sets to do depending on your goals. There’s one thing we know for sure, incorporate these exercises into your next leg day and you’ll feel the burn.
The workout
Lying hamstring curl
Lie on the bench Place your chest firmly on the bench Hold onto the handlebars Make sure the pad rests just above your ankle For building muscle, focus on one leg at a time
Leg press
Climb on and sit down Place your back firmly against chair Make sure your feet are shoulder width apart in the middle of the platform Unlock the safety catch and bend your knees Push yourself up through your heels Bring your knees in to your chest and then extend again
Sumo squats
Place your feet wider than shoulder width distance apart Turn them outwards slightly Keep your chest up and your shoulders relaxed Perform a squat and drive up through your heels Breathe out on the way up
Split squat
Place your leg on to a bench at a 90-degree angle Put your hands together and lunge down to perform a rep To challenge yourself, hold the position at the bottom of the movement
Step up
All you need is a bench or a platform Place one leg on the platform Step up, driving your opposite knee forward
Take home message
The pros have spoken. Our glute day is sorted. Just remember tempo, squeeze, engage and you’re good to go.
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