Building Glutes Muscle

A useful guide on "Building Glutes Muscle".

Glutes Muscles or Buns as they are more popularly known, hold a special place for any individual who wishes to adorn a perfect body shape. The relevance and importance of these muscles can be understood from the popular concept of the “Buns of Steel”. There are a number of ways in which these muscles can be built and toned. A number of equipments to achieve this exist in the market of which, a more recent but a good option is the kettlebell.

History of Kettlebell

This equipment has been in use in Russia for more than hundred years but has only recently entered the American markets. A large oval handle comes of the top of its cannonball shape. The construction is such that the whole body gets a simultaneous workout at the same time instead of separate exercises for separate parts. One can clearly understand that this drastically increases the efficiency of the individual exercising. The dynamic compound movement concept on the basis of which it has been designed has proved to be a great success which not only promises but also delivers a great workout regime for the core and the gluteal muscles.

Kettlebell Specifications

Based on the workout levels required, kettlebells of different weights are available in the market. For beginners, starting small is most appropriate. Women may start with a 15 – 20 pound instrument while men may do so with 35 – 40 pound systems. With time as the stamina increases, one may improvise. There are three basic movements that can be performed for maximum effect.

2 Movements for Building Glutes Muscle on Kettlebell

a) Deadlift: This is considered to be the best exercise as far as buns are concerned. Power-lifting targets the glutes and the core muscles in a very effective manner. One needs to pick up the kettlebell by grabbing both its handles in their hands. Hold the position for some time before replacing it back on the ground. The complete process would mean regular squats. Overtime, increase the number of reps and later the total weight.

b) Swing: The swing provides for a complete body workout and is one of the fundamental movements associated with the kettlebell. This exercise is meant to be done by spreading the legs wide and bending down to pick up the instrument. Swinging it too and fro from back to front is the ultimate aim which can be achieved by thrusting the hips back and forth. Remember that this is not as easy as it seems but doing it right can be highly effective as far as building the glute muscles are concerned.

Traditional Kick Back

The kick is an exercise that can be performed either with the use of a machine or without. The method without a machine requires the individual to lie on the floor in a push up position. With both knees bent on the floor, one leg gets kicked back slowly and as vertical as possible. Perform this exercise for both legs and repeat until a burning sensation is felt in the glutes. Alternatively it is possible to use a cable cross trainer to add resistance to this exercise.