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Bodybuilding Glute Routine



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Bodybuilding Glute Workout


Bodybuilding or body sculpturing can change the shape of your butt completely if you approach a glute workout correctly. Like any muscle building endeavor the pace needs to be slow and steady when doing the movements listed in the workout routine below.

One can affectively isolate the glutes when doing any lower body movement like squats. Just by pushing your heels into the floor you will immediately put the accent more on your gluteus maximus and hamstrings. Like any other body-part your glutes will respond better when attacked from different angles.

Research has shown that for both eccentric and concentric contraction to be maximized on the glutes Plyometric moves should be done like the box jump listed in the routine below. Any other of the many different plyometric moves would be just as effective.

The last point on effective glute training is doing a single leg workout in your glute routine. This will help you a lot to help isolate ONLY the glutes as you will ensure that the weight is lifted by the glutes only without the many different supporting muscles helping to lift the weight.

The routine listed below may require a bit of research if you are unfamiliar with these movements or your gym does not have a leg curl machine. The Plie D/B squat listed in the routine is similar to a Romanian deadlift done by bodybuilders and powerlifters.

Smith Machine squat 4 X 10 reps
Lying Leg Curls 4 X 10 reps
Kettlebell Pistol Squat 3 X 10 reps per leg
Stiff-Legged B/B Deadlift 3 X 10 reps
Plie D/B Squat 3 X 10 reps
Standing Calf Raises 3 X 20 reps
Glute Kickback (resistance bands) 3 X 15 reps
Box Jump 3 X 10 reps
One-Legged Deadlift with kettlebell 3 X 10 reps
Glute Kick-Up (leg curl machine) 3 X 10 reps


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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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