Name: Playbook - Vera Almeida - Glutes
Uploaded: 2024-04-03T17:55:40.495Z
Duration: 17 min
Description: Glutes

The bell doesn't stop at shoulder height but rather continues all the way up.
The Kettlebell Swing builds the entire posterior chain, head to toe, in one continuous movement.
The Glutes lead the way, as the primary movement is extension through the hip joint.

Kettlebell overhead swing

Exercise that focuses the load on the gluteals.
The main movement is hip extension, the hamstrings are in active insufficiency. All the load is on the gluteus maximus. 
It is important to keep the back straight throughout the movement.
The adductors, mainly the adductor magnus, assist in hip extension.

Bench Glute Bridge

The primary muscle group targeted during the Smith machine lunge is the quads. However, depending on the width of the split stance you take during the Smith machine lunge, you can focus more on the hamstrings and glutes.

Smith Machine Reverse Lunge

Lunges primarily work the gluteals, quadriceps, and hamstrings. These muscles lengthen during the eccentric phase as you lower to the ground, and they contract during the concentric phase to return your body to the starting position.

Glutes

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