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Vincent Roche (Physiotherapist)
Many people, when they embark on intensive physical training, want to shape their gluteal muscles. According to trainer Katie Neeson, some exercises are unnecessary. Let’s take stock with Vincent Roche, physiotherapist at Kiné Kleber, in Paris.
For shape your butt, it is important to choose the right exercises, which will help develop muscles quickly, in order to firm and sculpt the area. To help her subscribers, a sports coach, Katie Neeson, explains in a TikTok video the exercises to favor and those which, on the contrary, will be of no use, to have rounder and more toned buttocks.
Exercises “that will not develop your glutes”, according to the coach
According to Katie Neeson, getting on your knees and carrying dumbbells while squeezing your buttocks does not build gluteal muscles. Likewise, extending your leg backwards to touch your butt with your heel has no benefit either.
When questioned, Vincent Roche, physiotherapist, does not entirely share the coach’s point of view. “We can’t say it’s useless.” he says. “These activation exercises have the merit, especially for novices, of making them feel their muscles and allowing them to learn to locate the area they wish to work..
Combine two criteria to develop muscle
The secret, according to Vincent Roche, is to combine two precise criteria to create muscular hypertrophy, that is to say the development of muscle. “We must exert mechanical tension and this involves the load that we will impose on the muscle as well as its stretching; the second criterion is metabolic stress, which will lead to a chemical reaction which promotes muscle hypertrophy” develops the physiotherapist.
Good in his body, good in his head!
Do hit thrusts and squats to strengthen your butt
In her video, Katie Neeson recommends doing hit thrusts and squats.
The first exercise is practiced with the upper back resting on a weight bench, looking towards the ceiling. At hip level, you have to carry a weight and do sets, raising and lowering your hips.
Then, make squats, an exercise that uses the legs in their entirety. You have to go down and back up by bending your knees. “Indeed, these are the two most effective exercises for working the glutes. The first requires that we lift increasingly heavy weights, the second to go as low as possible or at least to knee flexion height, at 90 degrees” recommends the physiotherapist.