The 4 Most Dreaded Glute Exercises — and Why You Should Be Doing Them

让我们面对现实吧：我们都有臀部运动我们不惜一切代价避免。例如，保加利亚人分裂下蹲和杠铃臀部推力might make you cringe or roll your eyes. But there are good reasons you should include these booty-boosting moves in your workouts.

Whether you're looking to shake up your butt workouts or take your strength and performance to the next level, here are some of the hardest glute exercises to add to your routine and why.

1. Start seated on the ground with the bottom of your shoulder blades on the edge of an exercise bench or box.
2. 将双腿伸到您的面前，然后将杠铃抬起臀部，在杆下方放置垫子，以便在需要时舒适。
3. 弯曲膝盖，将脚平放在地面上。
4. 保持脖子的长度，按下脚跟，将臀部抬起地面，将杠铃抬起。当您进入桥梁时，您的脖子和肩膀应该移到长凳上。
5. Pause here for a moment, then lower back down.

Why you should be doing it:经过认证的私人教练Carolina Araujo解释说，髋关节推力是臀肌，但人们倾向于不正确地执行它们，这会导致下背部紧绷或疼痛。另外，如果您在没有防护垫的情况下，它们会导致皮肤上的痛苦摩擦。但是这些原因不足以从锻炼程序中删除髋关节推力。

Because the barbell hip thrust activates the hamstrings, glutes and even the adductor (inner thigh) muscles, this power-producing move is great for improving balance and overall sports performance, according to the美国锻炼理事会(ACE).

是什么使杠铃臀部推力脱颖而出从其他屁股练习中，它是在仰卧位（躺在您的背上）的，因此根据ACE，整个运动中臀部都处于恒定的张力下。

For example, unlike a barbell back squat, which places the load on your spine and recruits other muscles, the barbell hip thrust forces the glutes to do most of the work.

Araujo建议，要将杠铃髋关节从最讨厌的动作之一转动到最喜欢的动作之一，请刷牙，根本没有重量练习运动。然后，逐渐添加电阻（在腿上添加垫子）。

1. 将重量板固定在杠铃上，然后将其放在您面前的地板上。
2. 几乎用小腿向上踩到酒吧，脚在肩膀宽度的外面种植，脚趾指出。保持脊柱的伸直，胸部向上和向下肩膀。
3. 从臀部铰链，臀部下沉时会软化膝盖，以便您可以用双手肩膀宽阔的杠铃抓住酒吧。
4. 检查您的姿势：您的脊椎应直，长，胸部向上并打开，肩膀向后伸出。
5. Engage your core muscles to maintain this position as you press your feet into the floor (as if you were trying to push the floor away from you) and lift the bar.
6. Finish the motion by lifting your chest and engaging your lats to stabilize the bar in front of your hips.
7. Return the bar to the floor by reversing the motion, pushing your weight back into your hips and softening your knees, letting the bar travel in a controlled path back down to the floor along your body.

Why you should be doing it:抓地力是Araujo在执行此练习时与她的客户看到的大障碍。在腿前感觉自己的抓地力或前臂疲倦的方式并不少见，这可能会令人沮丧。

But as another functional exercise,sumo deadlifts值得保留（或添加）腿日。硬拉，通常，训练您保持背部平坦，并在从地板上举重时向前推动臀部，帮助您保持背部受到保护和无伤害，符合2018年4月的研究MOJ Yoga & Physical Therapy。

您可以将这种提升技术应用于日常活动，例如每当您举起沉重的盒子或家具时，可以帮助您防止受伤。

根据上述研究，与常规的硬拉相比，研究表明，相比的硬拉可能是一种更有效的提升技术，因为重量从运动的初始到结尾都较短。因此，它也可能会更好deadlift variation对于那些有背痛史的人。

As a复合运动Araujo解释说，相比，相比，与隔离运动相比，相比的硬拉同时可以帮助您燃烧更多的卡路里，而隔离练习一次仅针对一个肌肉群。“ [EMO的硬拉]对于减肥或身体重组程序非常有用。”

如果您难以抓住相扑硬拉，您可能会试图举起太重的重量。而是拨打负载并添加更多重复。或者，交换您使用的重量类型。

"This exercise can also be performed with哑铃, on the cable system or with a short fixed杠铃，这将减少前臂的张力。” Araujo说。

1. 开始站立并握住哑铃。重物可以悬挂在您的侧面，也可以将它们抬起到前架位置的肩膀。
2. Step a few feet forward with your left foot.
3. Lower into a lunge until both knees are bent to 90 degrees. Your back knee should hover just above the ground, and your front knee should be stacked over your ankle.
4. With most of your weight in your front heel, straighten the knees and step a few feet forward with your right foot.
5. 重复右腿向前重复弓步运动。

Why you should be doing it:Walking lunges are a challenge across several areas of fitness: your strength,balance和cardiovascular system. So, it's no surprise that they may be high on the list of your least favorite glute exercises.

Araujo说：“对于那些不知道如何正确接触腹壁和核心肌肉的人来说，这项运动可能是一个挑战。”“我们不要忘记他们在心血管系统上也更加努力的事实。”

Although they can be brutal, forward or walking lunges are one of the most effective exercises for activating the glutes (maximus and medius) and hamstrings compared to other lower-body moves like下蹲, according to the高手。

步行弓步也会有所帮助加强您的核心，也是王牌。在弓步的底部，一个臀部位于弯曲的位置，另一个臀部保持伸展。在这个位置，您的核心被激活，努力将骨盆固定在适当的位置。

Araujo说，如果您害怕锻炼中的步行弓步，您仍然可以通过哑铃升级获得好处。

1. Stand about three feet away from a bench or box, facing away from the bench.
2. Keeping your left heel planted on the ground, bring your right foot up onto the bench, toes tucked. This is the starting position.
3. With your weight in your front leg, bend your left knee to 90 degrees.
4. 同时弯曲右膝盖，然后将其朝向地面。右臀部应与右膝盖对齐，左膝盖应直接堆叠在左脚踝上。
5. 在这里暂停片刻。
6. 按下您的左侧脚跟，以返回起始位置。
7. 重复您的右腿向前。

Why you should be doing it:Bulgarian split squats are another commonly dreaded exercise, Araujo explains. And considering they test your balance andsingle-leg strengthat the same time, it's no surprise.

"This is an extremely tough exercise," Araujo says. "The elevation of the posterior leg forces the front leg to fully elevate the body without any assistance through a challenging range of motion, especially when performed with added resistance or in asupersetwith another lower-body movement."

根据您的说法高手。他们还会挑战您的平衡，因为您的大部分体重都会装在一条腿上。

Because they are a unilateral exercise, Bulgarian split squats help you build equal strength on both sides of your body, making sure one leg isn't stronger than the other.

If you need to modify the exercise, Araujo recommends performing a stationary lunge with your front foot elevated. This will give you a similar range of motion while allowing your rear leg to provide some added assistance.