Glute training plan for beginners
This is a glute train for someone who is just getting started with their gym workouts. It consists on basic and easy to perform exercises where the tempo (speed of each set), will be constant (2s, in both the eccentric and the concentric phases) and will always have the same number of repetitions, so that the body can begin to get used to the pace and evolve to an intermediate level.
This training should not be performed more than twice a week and always keeping 48 to 72 hours of distance between trainings.
It is recommended to warm up for 10/15 minutes on a bicycle before starting each training and stretching at the end. This will help increase and boost your well-being and will prevent cramps and injuries, avoiding and reducing muscle pain.
|Exercise||Repetitions||Speed||Rest between sets||Intensity|
|Smith machine squat||4×15||2s||30 to 40s||Light|
|Leg press 45°||3×15||2s||30 a 40s||Average|
|Hip extension on the floor with 3 supports||3×12||2s||30 to 40s||Light|
|Stretches||3x30s (each leg)||—||30s||—|
Exercise 1: Smith machine squat: 4×15
An alternative to doing free squats with a bar since, by doing it with the help of the machine, you will be “forced” to perform the movement correctly.
Keep your feet parallel and facing forward while keeping your legs apart and facing your hips. Squat until your knee joint is at a 90° angle. Keep an upright posture, without bending your torso. Perform the movement in the recommended tempo, with very little weight. You may need to have a “wedge” under your feet so that you don’t lose your balance (you can use two small discs, one under each foot). You can also have a bench there so that you know how low you should go. Remember, your calves and your thighs should be at a 90° angle.
Exercise 2: Leg press 45°: 3×15
This exercise focuses on the quadriceps, hamstrings and glutes. There are several ways in which you can place your feet (even though the muscles employed will be the same), but we can focus on a specific muscular region, depending on how we place our feet on the platform. In this case, and since this is a glute training, the feet should be placed as high as possible on the platform.
Your feet should be placed as high as possible on the platform, slightly facing out. The knees should coincide with your shoulder area when descending.
Legs should rotate slightly outward, so that your medial region will be exercised properly.
Your hips, as well as your back, should be fully supported by the bench at all times, thus guaranteeing stability during the exercise. Also, your hands should never rest on your knees, but on the machine handles. This will ensure you’re properly stable and that your spine will not be affected by this exercise.
Exercise 3: Abductor machine: 3×15
The abductor machine is a simple exercise that is generally performed using a specific equipment. The muscles involved are all located in the hip region, more specifically, they are the gluteal muscles.
The abductor machine exercise is quite simple to perform. However, it’s very important that you keep your spine and your hips stable. Keep a high amplitude, while you still feel comfortable. If you need to change your hip position to increase the amplitude, don’t do it!
Adjusting the chair is also very important. If your chair support is closer to your knee, your movement range and, consequently, your need for torque, will be higher. If your support is mid-thigh, your movement range will be lower. As such, the back of the abductor machine needs to be set at an appropriate distance.
Exercise 4: Hip extension on the floor with 3 supports: 3×12
Its main goal is working out your glutes, more specifically the gluteus maximus. However, performing this exercise may enhance other movement-related muscles, more or less efficiently depending on the exercise range.
While supported by 3 points (arms, knees and feet on the ground), raise one of your legs up to your hip and turn the tip of your foot until it almost touches the floor. At the end of the set, do the same with the other leg. Make sure you distribute your body weight so as not to overload your support leg. Keep your spine and your lumbo-pelvic hip complex stable and your abdomen contracted.