Home Workouts Lower Body How to Get Better Glutes in 22 Days

How to Get Better Glutes in 22 Days

Use these helpful tips to improve your body and fitness.


Use these helpful tips to improve your body and fitness.

Why are Strong Glutes Important?

Strong glutes are important for a variety of reasons:

  • Posture: The glutes are responsible for maintaining proper posture, and strong glutes help keep the pelvis properly aligned. This can help prevent lower back pain and other posture-related issues.
  • Athletic Performance: Strong glutes are essential for athletic performance. They are used in almost every movement that involves the lower body, including running, jumping, and squatting. Strong glutes can improve power, speed, and agility.
  • Injury Prevention: Strong glutes help prevent injuries by providing stability to the hips and knees. Weak glutes can lead to knee and hip pain, IT band syndrome, and other injuries.
  • Balance and Stability: The glutes are also important for balance and stability. Strong glutes can help prevent falls and improve balance, which is especially important as we age.
  • Overall Health: Strong glutes are important for overall health and well-being. They help support the spine, improve posture, and enhance athletic performance, all of which can contribute to a healthier, more active lifestyle.
Source: Courtesy of CrossFit Inc

What are the Glutes Muscles?

The glutes, short for gluteal muscles, are a group of three muscles located in the buttocks area. These muscles are:

Gluteus Maximus: This is the largest and most superficial muscle of the glutes. It is responsible for hip extension and outward rotation.


Gluteus Medius: This muscle is located on the outer surface of the pelvis and is responsible for hip abduction and inward rotation.

Gluteus Minimus: This muscle is located deep to the gluteus medius and is responsible for hip abduction and inward rotation.

All three muscles work together to support the hips and legs during movement. They are important for posture, balance, and overall lower body strength.

Jeff Cavaliere is a well-known fitness trainer and physical therapist, and the founder of Athlean X. The Athlean X brand is a popular fitness and wellness brand that offers a variety of products and services aimed at helping individuals achieve their fitness goals.



What is Hypertrophy?

Hypertrophy is the process of increasing the size of a muscle or tissue in response to stress or resistance. In the context of strength training and bodybuilding, hypertrophy refers to the enlargement of muscle fibres due to resistance exercise, such as weightlifting.

Hypertrophy occurs when the muscle fibres are damaged or stressed during exercise, and the body repairs and rebuilds them with additional protein and other nutrients. This results in an increase in the size and volume of the muscle fibres, making them stronger and more visible.

There are two types of hypertrophy: sarcoplasmic and myofibrillar hypertrophy. Sarcoplasmic hypertrophy occurs when the volume of fluid and other non-contractile elements within the muscle cells increase, leading to an increase in muscle size. Myofibrillar hypertrophy, on the other hand, involves an increase in the number and size of the contractile units within the muscle fibres, resulting in an increase in strength and power.


Hypertrophy is a key goal for many athletes, bodybuilders, and fitness enthusiasts who aim to increase their muscle mass, improve their strength and power, and enhance their overall physical appearance.

Why is Protein Important for Muscle Recovery?

Protein is important for muscle recovery for several reasons:

  • Muscle Protein Synthesis: Protein is made up of amino acids, which are the building blocks of muscle. After exercise, the body undergoes a process called muscle protein synthesis, where it uses dietary protein to repair and rebuild muscle fibres that were damaged during exercise.
  • Decreased Muscle Damage: Protein can help reduce muscle damage caused by exercise. This is because it can help the body repair muscle fibres more quickly, reducing soreness and inflammation.
  • Reduced Muscle Breakdown: Protein can also help reduce muscle breakdown during exercise. This is important because it can help prevent muscle loss and support overall muscle health.
  • Energy: Protein provides the body with energy, which is important for muscle recovery. This is because the body needs energy to repair and rebuild muscle fibres after exercise.

Overall, protein is essential for muscle recovery because it provides the building blocks the body needs to repair and rebuild muscle fibres after exercise. Adequate protein intake can help reduce muscle damage, prevent muscle breakdown, and support overall muscle health, leading to improved muscle recovery and overall athletic performance.


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