by Tony Gjokaj March 18, 2020 3 min read
The Glutes are one of our bigger muscles on our body, and the most desirable for every physique – yes men, even for you.
The Glutes are comprised of three major muscles: The Gluteus Maximus, Minimus and Medius.
We will discuss each of the major muscles in this muscle group and each function.
This is a chapter from our eBook, The Muscle Compendium.
The Gluteus Maximusis the larger muscle that makes up over 2/3rds of the glute. The Gluteus Maximus is trained through hip extension and posterior pelvis tilt.
The Gluteus Mediusis the stabilizer muscle that is targeted through Hip Abduction and external rotation. They are the next biggest muscle in the glutes.
The Gluteus Minimusis the tiniest muscle in the inner portion of our glutes. This muscle will be targeted through the Maximus and medius training.
The Glutes operate with various angles and should be targeted in that way. The following are the specific functions of the Glutes:
With these four functions in mind, we can optimize developing our booties in the following section.
Glute exercises have been popularized as of late, and most of them properly replicate the movements desired when you want to train the glutes. Recall that using Deadlift variations like the Romanian Deadlift will also help you develop your glutes drastically.
The following exercises are ideal for every movement of the glute:
As the glutes are a major muscle group that is frequently hit with other leg exercises, 4-12 direct sets weekly will perfectly suffice for this muscle.
When it comes to direct glute work, I personally recommend the 10-20 rep range for solid development. With direct glute work, it is advised that you train with a glute extension exercise like a hip thruster or a glute kickback, and a hip abduction exercise like a “bad girl”.
When it comes to exercises like lunges, it is advised that you should hit at most 20 reps on each leg. Anything more than that, you will feel it in your quads more than directly in your glutes due to fatigue. Now get out there, and work that booty.
Thanks for reading Legion!
Until next time!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj November 16, 2023 2 min read
I have been reading quite a few articles surrounding depression and its connection to lifestyle habits.
In recent years, scientists have started to discover that depression is not just a "chemical imbalance".
It's much more complex than that, and a lot of evidence is pointing towards positive habits helping to alleviate or reduce the risk of depression.
by Tony Gjokaj November 14, 2023 3 min read
Insomnia is a common sleep disorder that affects millions of people worldwide.
It is characterized by difficulty falling asleep, staying asleep, or both, despite the opportunity for adequate sleep.
This can lead to decreased energy levels, mood disturbances, decreased performance at work or school, and can negatively impact overall health and quality of life.
If you're tossing and turning at night, you're not alone.
In this post, we are going to go over the 5 natural ways to ease insomnia.
Let's dive in!
by Tony Gjokaj September 18, 2023 3 min read
Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood sugar regulation, and bone health.
Despite its importance, many people do not get enough magnesium from their diets alone.
This is where supplements like magnesium glycinate can be helpful.
Magnesium glycinate is a highly bioavailable form of magnesium that is easily absorbed by the body and has several potential health benefits.
In this post, we'll explore the benefits of magnesium glycinate and why it may be a valuable addition to your overall health and wellness plan.
Let's dive in!