Although the glutes are sometimes seen as one of the most superficial areas of the body to train, the The gluteus maximus is the largest muscle in the human body and is responsible for keeping the trunk (torso) of your body upright. Whether you want to train your glutes for greater lower-body strength or carve out a firmer butt, this 15-minute resistance band will help you get there.
Some will say that you can only achieve muscle hypertrophy by lifting heavy objects, like learning how to deadlift correctly with a bar or with a game of best adjustable dumbbells. But this is not the case; a lot of best glute exercises It involves time under tension, which is a key ingredient for muscle growth.
This glute workout comes from fitness instructor, Maddie Lymburner, better known online as MadFit (opens in a new tab). Lymburner combines strength training with cardio to create this glute-burning workout, and all you need to try is yourself and one of the best resistance bands.
During the 15-minute training period, you will perform each exercise for 45 seconds, followed by 15 seconds of rest. It adopts a HIIT-style format, so you’ll not only be working out and growing your glutes, but you’ll also be burning fat in this short session.
Watch MadFit’s 15 minute glute workout
By following the MadFit demos and working at high intensity, you will engage and challenge your glutes and other important muscles in your lower body. Movements like lunges and squats are great for building muscle and definition in both your glutes and quads.
We’ve listed all the exercises you’ll need below so use this workout just for a quick lower-body session or you could even use it as a warm-up for your glutes before a weightlifting session.
- jumps in and out
- Criss cross with pulse
- lunge step back
- band squats
- side step with jump
Once you have mastered proper form with your regular glute exercises and you start to notice that your muscles feel less challenged by the movements then you should consider increasing the challenge, this is known as progressive overload.
If you want to continue using HIIT workouts for fat loss As you build lower body strength, you may want to reduce your rest periods or add some light weight to the movements.
Alternatively, if you are eager to move on to heavier resistance training without following a high-intensity routine, then you should start working out with reps and sets of exercises. This way you can really focus on achieving time under tension to promote muscle growth and you can move up to heavier weights than you might during a typical HIIT workout.
the body weight vs free weights the debate is ongoing, but both have individual benefits and both can lead to muscle-growing results. The best thing you can do on your fitness journey is find what feels best for your body.
