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How to get strong glutes

Today we are talking about glutes and how to develop powerful buttocks.

Today we are talking about glutes and how to develop powerful buttocks.

The importance of the gluteus

Training glutes goes beyond aesthetics, it is a matter of general health and well-being.

The gluteal muscles, particularly the gluteus maximus, are the largest muscles we have. They allow us to walk, jump, run, lift things, that is, they are involved in our basic movements.

Working our glutes and keeping them active helps us in our day to day. In fact, weak buttocks can lead to muscular and postural imbalances which, in turn, can result in aches and pains in the lower back and hips.

By maintaining a stable core and hip, we reduce the chances of injury as we age.

Lower back pain is very common when the glutes are weak.

For this reason, at Synerys we are committed to maintaining powerful and active glutes. Want to try our method? Drop us a message!

Here are our three focus points for getting an iron buttock:


Food is basic in any muscle building process.

Just like to increase any other muscle, to grow our glutes, we have to provide them with nutrients that help us gain muscle mass.

The process of making our buttocks look rounder involves increasing the muscle mass and muscle fibers in that area. And this requires energy in the form of calories. The body needs calories to build muscle in the buttocks and in any other part of the body.

Therefore, eating properly is essential. It is about eating enough, without fear of gaining weight. The crucial thing is to do things correctly and consume the right foods at every moment of your life.

This doesn’t mean that you have to do a volume process like a professional bodybuilder, but it is essential to have a good control of your food intakes if you are looking to optimize your profits.

Weight load

The second point, which often goes unnoticed and is actually very important, is the weight with which we train.

We have to challenge our muscles with the weight load we train with. Of course, this weight varies from person to person. But, in general, we need more weight than we think.

If we want to grow our glutes, the weight doesn’t matter more than the number of repetitions we do in our exercises. We must strive to work with loads that challenge our musculature significantly. In addition, the results come sooner.

The key is to train looking for muscular failure. We must use a weight that makes the last repetition of the series challenging.

Imagine that you have to do 10 repetitions in a squat. If you could have done 5 more reps, then the set hasn't been challenging enough.

At Synerys, we apply a gradual approach, depending on the person and their specific needs.

Exercises and repetitions

The squat and the deadlift are two basics to grow our glutes. However, it is crucial that we complement them with other multi-joint exercises that don’t require as much load, such as lunges, Bulgarian squats and the press.

Incorporating these exercises provides a balance in your training routine. This allows you to continue to work your glutes effectively without having to use extremely heavy loads. Additionally, these exercises often involve more control and stabilization, which can help improve your mind-muscle connection and overall form.

  • Squats and deadlifts should be done with a lower rep range, typically 6-10 reps. The key here is to work to the point of muscular failure.
  • The lunge, or press, should be done with an intermediate rep range, usually 10-15 reps.
  • More analytical exercises, such as abductions, should be performed with a higher rep range, 12 to 20 reps.

Multi-joint exercises are exercises that involve more than one joint and muscle in their execution.

It's not so much about the exercises themselves, but how you approach them. And this rep approach has been shown to be effective for muscle growth.

In conclusion

Training the glutes transcends mere aesthetics, becoming a key aspect for our general health and well-being. Besides, it also influences our ability to move confidently and comfortably.

By applying the mentioned fundamental points, we can cultivate iron glutes that not only make us feel good aesthetically, but also improve our quality of life in general.

Let us know if you need some professional advice!

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