{"id":104925,"date":"2020-08-27T09:00:25","date_gmt":"2020-08-27T07:00:25","guid":{"rendered":"https:\/\/www.sideaita.it\/?p=104925"},"modified":"2024-06-11T12:48:57","modified_gmt":"2024-06-11T10:48:57","slug":"gluteal-training-techniques-exercises","status":"publish","type":"post","link":"https:\/\/www.sideaita.it\/en\/2020\/08\/27\/allenamento-glutei-tecniche-esercizi\/","title":{"rendered":"Training the buttocks: techniques and exercises to work effectively"},"content":{"rendered":"
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For the first time in the history of fitness, training the buttocks<\/strong> has been the protagonist of numerous scientific studies<\/strong>. The world of research, of which I myself am a part, has finally become interested in the sphere of overload training and the impact this can have on theaesthetics<\/strong>as well as on performance.<\/p>\n

In this regard, the question everyone asks is always the same: \"What is the best exercise?<\/em>\"<\/p>\n

Before coming to hasty conclusions, let me state that there are no better exercises<\/strong>but there are profits<\/strong> and of less useful<\/strong>. And this applies to all muscle groups: if you want maximum pectoral development, you cannot just do the flat bench<\/a> but it is also necessary to work on inclined planes<\/a> and with horizontal adduction movements. If you want a wide and thick back, the deadlift can help but on its own it is not enough, you will also need to perform pull-ups, pull-downs and rowing. This obviously also applies to the buttocks: it is not possible to think that only the squat will suffice<\/strong>but it will be necessary to implement movement variants on all floors<\/strong> performing exercises such as hip thrust<\/a> and abductions.<\/p>\n<\/div>\n\n

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The functions of the buttocks<\/h3>\n

Lo squat<\/strong>such as the deadlifts<\/strong> and the lunges<\/strong>, are very good exercises. However, they only ever work on thevertical hip extension<\/strong> and we know that the buttocks, in addition to being three distinct muscles<\/strong> (small, middle and large gluteus), also have different functions:<\/p>\n