2 exercises for pumping the buttocks that many people do wrong

Many - especially women - use the abduction of the hips to the side and back on the block simulator (crossover) to pump the priests. These exercises really work well, but only if you do them to muscle fatigue.

If the form of execution suffers, which happens quite often, the load on the muscles is reduced and more repetitions are required to provide them with a stimulus for growth.

And since many women work with light weights and complete the set long before they even get close to refusal muscles, buttocks do not receive enough load and, accordingly, do not grow.

Below we will analyze what mistakes are often made in popular exercises on a block simulator, and tell you how to get the most out of these movements.

1. Hip abduction to the side

The exercise is aimed at pumping the gluteus medius muscles, but also not bad loadsP. Macadam, J. Cronin, B. Contreras. An examination of the gluteal muscle activity associated with dynamic hip abduction and hip external rotation exercise: a systematic review / International journal of sports physical therapy.

and large buttocks, if done correctly.

The video shows several mistakes at once that make this generally good movement ineffective.

1. Transferring body weight to the handrail of the simulator

In an effort to maintain balance, many people lean on the handrail or rack of the simulator, as shown in the video. Because the gluteus medius meetStrengthening Exercise Program for Low Back Pain Relief / Spine‑health not only for abducting the hip, but also for stabilizing the pelvis in one-leg poses, this performance reduces the load on the target muscles.

2. Hip abduction forward

Due to the fact that the body is littered, the working leg is retracted to the side and forward. This transfers part of the load to the muscles - hip flexors: iliopsoas and rectus - one of the heads of the quadriceps.

Accordingly, the middle glutes are less tense than they could be in the case of correct technique.

3. Too fast execution without motion control

Energetic swings in a large range are good for warm-ups, but not for pumping muscles. In this performance, hip abduction will be much less effective than in the case of smooth and controlled movements.

By increasing the duration of the repetition to 4-6 seconds, canN. A. Burd, R. J. Andrews, D. WD West. Muscle time under tension during resistance exercise stimulates differential muscle protein sub‑fractional synthetic responses in men / The Journal of physiology achieve better results even when using the same working scales.

How to do it right

Here are a few features of the technique that will help load the buttocks to the fullest:

1. Stand on a small platform - a pancake from the barbell or a stand, so that there is some space between the working leg and the floor. So you can move the limb in full range.

2. Attach the cuff to the ankle so that the cable is behind the supporting leg. By doing this, you will not be able to pull it forward, and the hip flexors will not take some of the load from the gluteus medius.

3. Turn the working leg with the heel out so that the big toe points to the supporting heel. This position will also help to avoid engaging non-target muscles on the front of the thigh.

4. Move smoothly, control your speed and range of motion. Try to spend at least 2 seconds on each phase (4 in total per repeat). You can additionally fix the position at the extreme point, as shown in the video.

In addition, it's worth concentrate on sensations in the working muscles: internal focus of attention helpsb. J. Schoenfeld A. Vigotsky, B. Contreras. Differential effects of attentional focus strategies during long-term resistance training / European journal of sport science it is better to tire the muscles and accelerates their growth.

2. Standing leg extension at the hip joint

The video below shows the wrong technique, which not only reduces the load on the muscles, but also provides a lot of unnecessary stress to the lower back.

Consider the main mistakes.

1. Incorrect body position

A strong forward tilt based on the simulator takes part of the working potential from the gluteal muscles. To get the necessary load in this position, you have to raise your leg higher.

If you do not strain the press at the same time, keeping the lower back from deflection, each repetition will provide additional stress to the lower back, which can result in overload and pain.

2. Leading the leg straight back

According to researchS. Kang, H. Jeon, O. kwon. Activation of the gluteus maximus and hamstring muscles during prone hip extension with knee flexion in three hip abduction positions / Manual therapy, the gluteus maximus muscles are best activated during leg extension, while abducting the hip to the side by 30 degrees.

By pointing the limb strictly backward, you reduce your progress.

3. Jerky movements without control

As with hip abduction, hip extension should also be performed smoothly and within a limited range. Sharp swings back are more likely to harm your lower backthan pump the gluteal muscles.

How to do it right

Follow these guidelines:

1. Stand on a pancake or a small stand so that there is distance between your foot and the floor.

2. Position the working limb so that the big toe is in line with the heel of the supporting leg.

3. You can slightly tilt your body forward, but do not lean on the handrail of the simulator. Keep your back straight and your abs tight throughout the set.

3. Take your leg back, while turning it 30 degrees outward.

4. Move within a small range and work under control. At the extreme point, you can additionally compress gluteal musclesto increase the voltage time.

Iya Zorina