These work all of your butt muscles. PHEW!
But if they’re not able to activate properly—again, often due to lots of sitting—your glutes might not be able to perform those functions properly. And that’s where a dedicated glutes finisher comes in to help change that.
So what makes an effective glutes finisher? For starters, according to Jamison, it includes a high volume of reps with minimal rest so that you’ll get to the point of momentary muscular fatigue, or the sensation that you’ve worked your muscles so hard you don't think you can do another rep with good form.
Also, the stronger your hip abductors are, the stronger your glutes complex will be as a whole. Think of the glutes complex as a chain that is only as strong as its weakest link. Oftentimes that weak link is the glute med and glute min, so by taking the time to strengthen these smaller muscles, you’ll improve the overall functioning of your glutes .
Do this finisher, which Jamison created, at the end of leg day as a way to really emphasize your glutes. In that context, “it's kind of like an exclamation point,” says Jamison. This finisher also pairs well with an abs-focused routine. Since your glutes are technically part of yourYou could also use this finisher as a quick standalone workout if you’re strapped for time, she adds.
However you approach this finisher, make sure to keep your movements small. It may sound counterintuitive, but in this scenario “smaller movements are better and more powerful,” explains Jamison. That’s because the bigger the movement, the higher likelihood you’ll engage other muscle groups that aren’t the main focus. Take the fire hydrant exercise, for example: If you make extra large circles with your knees, you’ll place stress into your low back and hip—and not in your glutes as intended.
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