Butts have been having a moment for, like, years now.
But is it possible to go overboard on butt workouts?
Short answer: Yes, but it’s not quite that simple.
Here’s what experts have to say.
“We tend to be a very quadriceps-dominant society, just by the way we move.”
Your glute exercise plan should include plenty of stretching and rest days.
So, while it’simportant to have a strong butt, the solution is not simply doing more butt workouts.
For one, “this could potentially impinge the sciatic nerve,” he says.
If one muscle group is tight and another is weak, things can go awry.
Imaginedoing a squat: Your hips flex and tighten, and your glutes do the work.
“This tightness in the front creates a sway in the back over time, which can cause discomfort.
Glute-Focused Exercises
Aim to do butt exercises two to three times a week, says Romeo.
That’ll keep them strong without overdoing it.
Also crucial: Making sure you’re actually doing the exercises right.
Without flexing or activating your quadriceps muscles, focus on squeezing the right glute and left glute separately.
Once you are able to isolate this movement, progress by bending your knees and repeat the squeezes.
Once you’ve mastered that, practice these squeezes standing, says Romeo.
(Try these otherglute activation exercisestoo.)
The goal is to maintain a neutral pelvis and spine.
(Here’s a full guide onglute bridge variations, including the pelvic tilt.)
This weak duo will cause tight hip flexors and a tight lower back,” says Romeo.
Try clamshells and other hip-opening exercises with amini resistance bandto strengthen that important part of your butt.
To avoid muscle imbalances, see to it to incorporatefull-body stretchesbefore and after every workout.
