The female audience is in search of the magic recipe to train their glutes and thighs, and very often the Hip Thrust is offered as the ultimate solution to get the perfect ‘booty’.
It is certainly an effective exercise, being the only one that allows for a movement that heavily loads the glutes in a shortened position, but in doing so, it only trains one functionality of the glutes – that of shortening on hip extension.
Additionally, in the execution of the Hip Thrust, the demand for stabilization is not on the glutes but on the core, in reference to the position with the shoulders on the bench, making the exercise less targeted towards the muscle region we are interested in: the glutes.
To be effective, glute training should train all three muscle bands that make it up, respecting all of its functionalities in relation to the hip, which are:
 • ExtensionÂ
• FlexionÂ
• AbductionÂ
• Rotation.
Let’s not forget that the Hip Thrust is an exercise suitable only for experienced clients because it involves training with heavy loads that can only be achieved with adequate training experience, to avoid damage and injury to the lower back.
Lastly, training with Hip Thrust can present difficulties in management and set up, in the setting up, transport, and loading of the discs, and allows only one person to train at a time.
Returning to the central concept of our argument, glute training must stimulate the glutes in both lengthening and shortening, in full respect of their four functionalities, acting on all bands to ensure the completeness of the training.
Most people train their glutes with vertical movements, as is the case with the Hip Thrust, but for training to be complete, horizontal and lateral movements are just as necessary. Teca has developed the Legs&Glutes circuit system that respects all functionalities, training all three glute bands in both dynamic movement and stabilization functions, through all three planes of movement, with sequential and progressive training.
Legs&Glutes also allows for unilateral work, allowing for significant activation of the gluteus medius, which will favor the aesthetic result, as it is that muscle that gives the rounded shape to the upper part of the glutes that everyone desires.
The machines in the Legs&Glutes circuit from Teca are very easy to use and safe, require minimal adjustments, and allow up to 10 people to train on the circuit simultaneously. The circuit includes 5 machines which we analyze and describe in detail:
The Lunge&Deadlift allows for training of the glutes in stretching and use of a series of variations for different exercises, from deadlifts, to lunges, to split squats, which stimulate the glutes in maximum stretching. The Lunge features a guided movement that allows for good isolation of the glutes, loading them safely. It also allows for unilateral work, going to solicit the deep fascia of the glutes that are often neglected.
The Gluteus Press is the tool that trains hip extension in quadruped and stimulates the large gluteus with a dynamic movement in maximum shortening, as well as the middle gluteus in the function of stabilization. With this machine, shortening or increasing the range of motion, one can create targeted stimulation on the upper part of the gluteus, to increase roundness, or on the entire muscle.
The machines in the Legs&Glutes circuit are very easy and safe to use, requiring minimal adjustment, and can accommodate up to 10 people simultaneously. The circuit includes 5 machines that are analyzed and described in detail.
The Lunge&Deadlift machine trains the glutes in extension and utilizing various exercises such as deadlifts, lunges, and split squats that stimulate the glutes in maximum extension. The Lunge machine has a guided movement that allows for isolating the glutes safely and effectively. Additionally, it allows for unilateral training, working the deep fibers of the glutes that are often overlooked.
The Gluteus Press machine trains hip extension in a quadruped position, stimulating the glutes dynamically in maximum contraction and the middle glute in the stabilization function. By adjusting the range of motion, one can target the upper or entire muscle.
The Medium Gluteus machine trains hip extension in a standing position, stimulating the glutes with the specificity of abduction, following the correct alignment of the middle glute muscle fibers, thus safely and effectively working this muscle group.
The Gluteus Kick machine also trains hip extension in a standing position with significant stimulation on the glutes in contraction and stabilization function of the middle glute. It also allows for hip abduction training. Rotating the tip of the working leg inwardly leads to even greater involvement of the middle glute, while the middle glute of the supporting leg works to stabilize.
Finally, the Legs machine trains knee and hip flexion, involving all the muscles of the lower limbs. This versatile machine allows for stretching the glutes, hamstrings, and thighs, providing targeted stimulation that, in addition to the exercises on the other machines in the circuit, guarantees a complete and effective workout.
The results of training with Legs&Glutes are visible in a short time, providing a targeted and functional approach to developing the gluteal muscles and improving the physiological function of the hips.
If your clients want to try the Hip Thrust after training with Legs&Glutes, they can finally do so without the risk of improper training and injury!
