How often should I train the glutes? If you ever wondered about this question, a good person to look for an explanation is Brett Contreras.
Brett Contreras is the self-titled glute guy, inventor of the hip thrust exercise. When it comes to glutes, he is probably the best in the fitness industry.
Of course we check with the glute guy to know anything a bit deeper regarding the glutes. So, how often should I train the glutes? Here is what he talked about.
How Often Should I Train the Glutes?
The short answer is three times a week, but the longer answer is anywhere between 2 and 6 times a week. Why the difference?
Scientific studies have proven that training twice a week is better than once a week. The problem is that there is no study that went beyond that to prove that training 3, 4, 5 or even 6 times a week is superior to twice a week when the volume is equated.
Although there is no evidence that training the glutes many times a week is better, Contreras believes that you can and should train more often because of its unique shape, size (the glutes are the biggest muscle group in the body) and, in general, people can handle a lot of exercises for their glutes.
There are seven factors that come into play to understand if you should train twice a week or up to 6 times a week:
- Exercise selection
Brett Contreras explains further each of these factors in the video below. So, how often should I train the glutes? Most people with amazing butt muscles train, in general, thrice a week and perhaps that is the number you should aim for.
For a further explanation from Contreras himself on how often should I train the glutes, click on the video below.
VIDEO – How Often Should I Train the Glutes?
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9 Best Bodyweight Glute Isolation Exercises You Can Do At Home
Booty Time – The Ultimate Guide for Bigger and Stronger Glutes (Exercises and Workouts)
How To Train Your Glutes with Dumbbells (8 Exercises Included)
5 Great Glute Stretches for All Runners
The Best Glutes Hypertrophy Guide You Will Find
The Most Scientific Way to Train Glutes
Muscles of the glutes
How often should I train the glutes? Perhaps, to understand this better you should improve your knowledge by understanding the muscles of the lower body.
The muscles of the leg and hip region play a vital role in human movement.
Each muscle has its own function and contributes to how you walk, run, jump and climb stairs.
The glutes, hamstrings and quadriceps are especially important because they work together to stabilize the knee joint during movement such as walking or running.
The gluteus maximus is the largest muscle in the body, and it is responsible for extending your hip joint (i.e., straightening your leg). This makes it an important muscle to strengthen when you want to improve your performance in activities that require powerful movements such as running or squatting with heavy weights.
The gluteus maximus has three parts:
- Gluteus medius
- Gluteus minimus
- Gluteus maximus
The gluteus medius is located in the upper backside of your inner thighs and you can feel it when you try to stand on one leg.
It works with both your gluteus minimus and gluteus maximus muscles to help stabilize your pelvis during movement.
When walking or running, these muscles help keep your pelvis level—so it doesn’t tilt forward or backward as you move. This is crucial for performing everyday activities like standing up from a chair or climbing stairs!
- Adductor muscles – the muscles of the hip and groin are often referred to as adductors. These muscles include the pectineus, gracilis, adductor longus, adductor brevis, adductor magnus, obturator externus, and obturator internus.
- Gluteal muscles – The gluteal muscles are made up of three different sets: anterior (aka “the butt”), lateral (aka “the hip”), and posterior (aka “the thigh”).
- Hamstring group – The hamstrings consist of semitendinosus and biceps femoris on its medial aspect; semimembranosus on its lateral aspect; short head of biceps femoris deep within tendon below its origin; long head arising from ischial tuberosity distally through greater trochanter to insert onto coronoid process of ulna or radius.
Conclusion – How Often Should I Train the Glutes
The gluteus maximus is a complex muscle that controls the movement of the lower body. The gluteus medius is responsible for holding the thigh in place when we are standing still, while the adductor muscles help us move our legs together or apart. When you stretch these muscle groups, it’s important not only to focus on what feels good but also understand why certain areas feel tight or sore after a workout.
- GLutes-training-and-athletes: Photos Courtesy of CrossFit Inc
- GLutes-and-athletes: Photos Courtesy of CrossFit Inc
- Best glute exercises with resistance bands: Pavel Danilyuk / Pexels