Compound Exercises

Make sure these multi-joint movements are a part of your workout routine if you are looking to enhance your physical strength and muscle development, lose body fat, and sculpt your physique

Compound Exercises Used on the Fitnello Master Glute Building Program

Barbell Romanian Deadlift

Sumo Deadlift

Sumo Squat

Hip Thrust

Hip Bridge

Barbell Squat

The participants of the Master Program should alternate between Romanian Deadlift and Sumo Deadlift every week, and Barbell Hip Thrust and Barbell Glute Bridge. In total, each participant is responsible for doing only 4 movements per week, with 4-7 sets using the Progressive Overload Technique

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Why Should You Be Doing Compound Exercises?

Compound movements are the systemic exercises that engage your whole body. For women seeking to build stronger and more defined glutes, these exercises offer significant advantages over isolation exercises.

Greater Muscle Activation

Compound exercises involve movements that engage multiple muscle groups at once. For glute growth, exercises like squats, deadlifts, and lunges are particularly beneficial because they don't just isolate the glutes, they also involve the hamstrings, quadriceps, and lower back. This comprehensive engagement gives you strength and promotes more effective muscle building by involving more muscle fibers.

Improved Functional Strength

Compound exercises help develop functional strength, which is the ability to perform everyday tasks with ease. For women, strong glutes are essential for maintaining balance, stability, and preventing injuries. Squats, lunges, and hip thrusts strengthen the muscles involved in walking, running, climbing stairs, and even sitting down.

Post-Workout Calorie Burning

By working multiple muscle groups simultaneously, compound movements lead to a greater increase in overall muscle mass. This boosts your metabolism and helps you burn more calories, even at rest. As your overall muscle mass increases, your glutes will also benefit, becoming stronger and more defined.

Increased Testosterone Production

Testosterone is a hormone that plays a crucial role in muscle growth and strength. While women have lower levels of testosterone than men, it's still essential for building muscle mass. Compound exercises, especially those involving heavy weights, stimulate the release of testosterone, promoting glute growth, building lean muscles, and less fat around the hips.

Enhanced Core Strength

Many compound exercises, such as squats and deadlifts, require a strong core to stabilize the body. Engaging your core muscles during these exercises helps improve your overall stability and balance, which benefit your glute development. A strong core is essential for preventing back pain and improving posture.

Improved Bone Density

Clinical research has proven that weight-bearing exercises like compound movements can significantly help improve bone density. This is particularly important for women as they age, as bone density tends to decrease over time. Strong bones reduce the risk of osteoporosis and fractures. By incorporating compound movements into your workout routine, you help maintain healthy bones and a strong skeletal structure.

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