If you want a firmer and more defined butt, of course, strength exercises, such as deadlifts and squats, are essential. However, many people forget that, to achieve the most effective results, it is also important to work on the mobility of the joints and muscles involved in the movements that are part of glute training.
Second Rebecca Angeliphysical education teacher at Competition, mobility exercises aim to increase or maintain range when training.
Generally, performing them does not involve the use of specific equipment, and you can just use your own body and a mat to ensure more comfort. But be careful: do not confuse mobility exercises with warming up or stretching.
“Mobility exercises can be performed to warm up both the joints and the muscles before training, but they should never replace stretching. In fact, both are complementary: stretching and performing mobility exercises form a perfect combination”, comments the professional.
Who should do mobility exercises?
Mobility exercises are recommended for all people, without age restrictions, but always respecting each person's limitations and considering the presence of joint or muscle injuries.
“Mobility exercises can and should be done before training, but there is no problem in doing them after as well. They can even be done during training, between sets”, he explains.
Next, check out 4 mobility exercises that can help you with your glute training:
Mobility exercises for glute training
1
In a seated position, place one leg bent backwards with the heel close to the buttocks, and the other bent forward with the heel close to the pelvis. Keep your knees bent and your arms extended sideways in line with your shoulders.
Next to the leg bent backwards, place your hand on the floor and raise the other arm towards the ceiling, slightly tilting your torso to reach the ceiling.
Slowly switch sides, placing your other hand on the floor and tilting your torso in the opposite direction, moving your opposite hand toward the ceiling. Repeat this movement five to ten times, slowly.
2
Lying down, bring your flexed left leg over your body, rotating your hips to the right, until your foot touches the ground. With your left hand, pull your right foot as if you were going to touch it to your butt. Release the air and try to stretch more. 2 x 30 seconds (each side).
3
Position your left leg forward and hold a band at chest height with arms extended. Do a lunge and rotate your torso to the left while raising your arms. Return to the starting position. 2 x 12 reps (each side)
4
Spread your legs hip-width apart and lift the band above your head. Squat down, as if you were going to sit in a chair. 2 x 12 repetitions
