Sports columnist of “Bienfait pour vous” on Europe 1, the coach Jean-Marc Delorme delivers his keys to help strengthen his buttocks. For this, he distinguishes between rounded buttocks and rounded buttocks, each time with specific advice available to all.
“It is one of the most important muscles,” says Jean-Marc Delorme. Chronicler of Well done for you on Europe 1, the sports coach dwells this week on the glutes and gives his good advice to build them in a “tonic and well-proportioned” way, he explains. To do this, we must first understand that the glutes include three muscles: gluteus minimus, gluteus medius and gluteus maximus. “We could not stand up if we did not have the buttocks,” says Jean-Marc Delorme.
Elevated lunge and toe rotation
To have “rounded” buttocks, it is important to work the gluteus maximus with the essential squat. “We look ahead, we go down slowly and we go up quickly so as not to have big thighs,” he warns. The “raised lunge” also works very well for this, by putting the back foot on a small headland (chair or stool) and alternating the legs. Rhythm question: between 12 and 20 repetitions, “with at the end a few seconds in isometry, at the bottom”, in a static manner.
To have rounded buttocks, “we will work the gluteus medius”, the outer sides of the buttocks. “These are all the exercises that you can do in quadrupedics, on all fours,” he says. “We are going to stretch one leg by making a point-of-toe rotation, straight leg, on one side then the other. Fifteen rotations to the right, fifteen rotations to the left.” Finally, a little clarification, “it is good to start without weight” so as not to overload the back.