The HBO series Heated Rivalry has sparked online buzz beyond just its plot. A surprising trend emerged: fans dissecting the workout routines of the actors to replicate their physiques. Specifically, the show’s star, Connor Storrie, has fueled interest in a particular exercise for glute development.
The Key Move: Elevated Sumo Squats
Storrie shared that elevated sumo squats were central to his training. The move involves a wider stance with toes pointed outward, and feet elevated on a platform while holding a weight. But the exact technique sparked debate, with online comments ranging from basic instructions to overly technical corrections.
The core idea behind elevated sumo squats is simple: they target glutes, quads, and inner thighs effectively, allowing for a greater range of motion with added weight. The elevation prevents the body from hitting the ground, enabling heavier loads and potentially faster muscle growth.
How to Perform an Elevated Sumo Squat
The setup is straightforward: place two steps or a platform about hip-width apart. The height should allow for a deep squat without the hips bottoming out. Hold a dumbbell, kettlebell, or plate in front of you, keeping your weight evenly distributed on your feet.
- Stance: Stand with feet wider than hip-width, toes pointed slightly outward.
- Weight: Hold a weight in front of your body, centered between your legs.
- Form: Keep your core engaged, shoulders down and back, and lower into a squat, aiming for thighs parallel to the ground while keeping your chest lifted.
Beyond Sumo Squats: Other Effective Glute Exercises
While sumo squats are useful, maximizing glute development requires a varied approach. Here are three additional exercises to incorporate into your routine:
- Hip Thrusts: Focus on glute isolation by placing your upper back on a bench and driving through your heels to extend your hips.
- Romanian Deadlifts: Build strength in the glutes and hamstrings by hinging at the hips with dumbbells or a barbell, keeping your back straight.
- Bulgarian Split Squats: Improve balance and unilateral strength by placing one foot elevated behind you and lowering into a controlled squat.
Implementing these exercises with proper form can yield significant results. However, consistency and progressive overload (gradually increasing weight or reps) are crucial for seeing noticeable gains.
In Conclusion
The fitness trends inspired by Heated Rivalry demonstrate how pop culture can influence workout routines. By combining the viral sumo squat with other proven glute exercises, you can build strength and physique. Prioritize proper form, listen to your body, and stay consistent for optimal results.
