{"id":2627,"date":"2026-08-12T17:30:33","date_gmt":"2026-08-12T15:30:33","guid":{"rendered":"https:\/\/entrenayvive.net\/?p=2627"},"modified":"2026-08-13T09:43:10","modified_gmt":"2026-08-13T07:43:10","slug":"por-que-no-crecen-gluteos","status":"publish","type":"post","link":"https:\/\/entrenayvive.net\/en\/por-que-no-crecen-gluteos\/","title":{"rendered":"Why aren't your glutes growing? Mistakes and exercises"},"content":{"rendered":"<div class=\"wp-block-stackable-columns alignfull stk-block-columns stk-block stk-80850df\" data-block-id=\"80850df\"><style>.stk-80850df {padding-top:var(--stk--preset--spacing--none, 0px) !important;padding-right:var(--stk--preset--spacing--20, 10px) !important;padding-left:var(--stk--preset--spacing--20, 10px) !important;margin-bottom:nullpx !important;}.stk-80850df-column{--stk-column-gap:var(--stk--preset--spacing--80, clamp(70px, 10vw, 140px)) !important;row-gap:var(--stk--preset--spacing--none, 0px) !important;}@media screen and (max-width: 1023px){.stk-80850df {min-height:var(--stk--preset--block-height--none, 0px) !important;}}@media screen and (max-width: 767px){.stk-80850df {margin-bottom:var(--stk--preset--spacing--20, 10px) !important;}}<\/style><div class=\"stk-row stk-inner-blocks stk-block-content stk-content-align stk-80850df-column alignfull\">\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-6b8cf98\" data-v=\"4\" data-block-id=\"6b8cf98\"><style>.stk-6b8cf98-container{margin-top:var(--stk--preset--spacing--none, 0px) !important;margin-right:var(--stk--preset--spacing--none, 0px) !important;margin-bottom:var(--stk--preset--spacing--none, 0px) !important;margin-left:var(--stk--preset--spacing--none, 0px) !important;min-height:var(--stk--preset--block-height--none, 0px) !important;max-width:1500px !important;min-width:auto !important;}.stk-6b8cf98 {align-self:center !important;min-height:var(--stk--preset--block-height--none, 0px) !important;max-width:1500px !important;min-width:auto !important;padding-top:var(--stk--preset--spacing--none, 0px) !important;padding-right:var(--stk--preset--spacing--none, 0px) !important;padding-bottom:var(--stk--preset--spacing--none, 0px) !important;padding-left:var(--stk--preset--spacing--none, 0px) !important;margin-right:auto !important;margin-left:var(--stk--preset--spacing--none, 0px) !important;}@media screen and (max-width: 1023px){.stk-6b8cf98 {padding-right:var(--stk--preset--spacing--none, 0px) !important;}}@media screen and (max-width: 767px){.stk-6b8cf98 {padding-top:var(--stk--preset--spacing--40, 30px) !important;}}<\/style><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-6b8cf98-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-6b8cf98-inner-blocks\">\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-3bb9b2b\" data-block-id=\"3bb9b2b\"><style>.stk-3bb9b2b .stk-block-text__text{text-shadow:none !important;font-size:18px !important;color:#002a02 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-3bb9b2b .stk-block-text__text{font-size:0.9em !important;}}<\/style><p class=\"stk-block-text__text has-text-color\">Si entrenas gl\u00fateos desde hace meses y apenas notas cambios, probablemente el problema no sea la gen\u00e9tica.<\/p><\/div>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-d9b626b\" data-block-id=\"d9b626b\"><style>.stk-d9b626b .stk-block-text__text{text-shadow:none !important;font-size:18px !important;color:#002a02 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-d9b626b .stk-block-text__text{font-size:0.9em !important;}}<\/style><p class=\"stk-block-text__text has-text-color\">En la mayor\u00eda de los casos, el estancamiento se debe a errores en la planificaci\u00f3n, la t\u00e9cnica o la progresi\u00f3n del entrenamiento. La buena noticia es que corregir esos errores suele marcar una gran diferencia.<br><br>En este art\u00edculo descubrir\u00e1s por qu\u00e9 tus gl\u00fateos pueden no estar creciendo y qu\u00e9 ejercicios tienen mayor respaldo para desarrollar fuerza y masa muscular.<br><br><\/p><\/div>\n\n\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-4062ba4\" id=\"1-strong-por-que-cuesta-tanto-desarrollar-los-gluteos-strong\" data-block-id=\"4062ba4\"><style>.stk-4062ba4 .stk-block-heading__text{font-size:25px !important;color:#002a02 !important;font-family:\"Oswald\", Sans-serif !important;}@media screen and (max-width: 1023px){.stk-4062ba4 .stk-block-heading__text{font-size:25px !important;}}<\/style><h2 class=\"stk-block-heading__text has-text-color\">1. <strong>\u00bfPor qu\u00e9 cuesta tanto desarrollar los gl\u00fateos?<\/strong><\/h2><\/div>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-edb5059\" data-block-id=\"edb5059\"><style>.stk-edb5059 .stk-block-text__text{text-shadow:none !important;font-size:18px !important;color:#002a02 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-edb5059 .stk-block-text__text{font-size:0.9em !important;}}<\/style><p class=\"stk-block-text__text has-text-color\">Los gl\u00fateos son uno de los grupos musculares m\u00e1s grandes y potentes del cuerpo. Precisamente por eso necesitan un est\u00edmulo suficiente para crecer.<br><br>No basta con hacer muchas repeticiones o sentir \u00abquemaz\u00f3n\u00bb. Lo que realmente importa es entrenar con una intensidad adecuada, progresar con el tiempo y permitir que el m\u00fasculo se recupere.<\/p><\/div>\n\n\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-bff84a5\" id=\"2-strong-los-5-errores-que-frenan-el-crecimiento-de-los-gluteos-strong\" data-block-id=\"bff84a5\"><style>.stk-bff84a5 .stk-block-heading__text{font-size:25px !important;color:#002a02 !important;font-family:\"Oswald\", Sans-serif !important;}@media screen and (max-width: 1023px){.stk-bff84a5 .stk-block-heading__text{font-size:25px !important;}}<\/style><h2 class=\"stk-block-heading__text has-text-color\">2. <strong>Los 5 errores que frenan el crecimiento de los gl\u00fateos<\/strong><\/h2><\/div>\n\n\n\n<div class=\"wp-block-stackable-icon-list stk-block-icon-list has-text-color stk-block stk-d22e507\" data-block-id=\"d22e507\"><style>.stk-d22e507 {--stk-icon-list-row-gap:9px !important;--stk-icon-list-marker-color:#002a02 !important;--stk-icon-list-icon-size:15px !important;margin-bottom:34px !important;}.stk-d22e507 ul li, .stk-d22e507 ol li, .stk-d22e507 ul li span, .stk-d22e507 ol li span{font-size:17px !important;color:#002a02 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-d22e507 ul li, .stk-d22e507 ol li, .stk-d22e507 ul li span, .stk-d22e507 ol li span{font-size:17px !important;}}<\/style><ol class=\"stk-block-icon-list__ol stk-block-icon-list--column\">\n<li class=\"wp-block-stackable-icon-list-item stk-block-icon-list-item stk-block stk-da6c009\" data-block-id=\"da6c009\"><div class=\"stk-block-icon-list-item__content\"><span class=\"stk-block-icon-list-item__marker\" aria-hidden=\"true\"><\/span><span class=\"stk-block-icon-list-item__text\"><strong>Siempre utilizas el mismo peso<\/strong>: Si llevas meses entrenando exactamente con la misma carga, el m\u00fasculo deja de recibir un est\u00edmulo nuevo.<\/span><\/div><\/li>\n\n\n\n<li class=\"wp-block-stackable-icon-list-item stk-block-icon-list-item stk-block stk-e4f94d4\" data-block-id=\"e4f94d4\"><div class=\"stk-block-icon-list-item__content\"><span class=\"stk-block-icon-list-item__marker\" aria-hidden=\"true\"><\/span><span class=\"stk-block-icon-list-item__text\"><strong>Solo haces hip thrust<\/strong>: El hip thrust es uno de los mejores ejercicios para el gl\u00fateo, pero no deber\u00eda ser el \u00fanico.<\/span><\/div><\/li>\n\n\n\n<li class=\"wp-block-stackable-icon-list-item stk-block-icon-list-item stk-block stk-d5a753c\" data-block-id=\"d5a753c\"><div class=\"stk-block-icon-list-item__content\"><span class=\"stk-block-icon-list-item__marker\" aria-hidden=\"true\"><\/span><span class=\"stk-block-icon-list-item__text\"><strong>No entrenas cerca del fallo<\/strong>: Si terminas cada serie sintiendo que podr\u00edas hacer diez repeticiones m\u00e1s, probablemente el est\u00edmulo sea insuficiente.<\/span><\/div><\/li>\n\n\n\n<li class=\"wp-block-stackable-icon-list-item stk-block-icon-list-item stk-block stk-c1f09cd\" data-block-id=\"c1f09cd\"><div class=\"stk-block-icon-list-item__content\"><span class=\"stk-block-icon-list-item__marker\" aria-hidden=\"true\"><\/span><span class=\"stk-block-icon-list-item__text\"><strong>Entrenas gl\u00fateos una vez al mes<\/strong>: La frecuencia tambi\u00e9n importa. Para la mayor\u00eda de personas, trabajar los gl\u00fateos <strong>2 o 3 veces por semana<\/strong> suele ofrecer mejores resultados que concentrarlo todo en un \u00fanico d\u00eda.<\/span><\/div><\/li>\n\n\n\n<li class=\"wp-block-stackable-icon-list-item stk-block-icon-list-item stk-block stk-94da757\" data-block-id=\"94da757\"><div class=\"stk-block-icon-list-item__content\"><span class=\"stk-block-icon-list-item__marker\" aria-hidden=\"true\"><\/span><span class=\"stk-block-icon-list-item__text\"><strong>Descuidas la alimentaci\u00f3n y el descanso<\/strong>: El m\u00fasculo no crece \u00fanicamente cuando entrenas. Tambi\u00e9n necesita suficiente energ\u00eda, prote\u00ednas y descanso para recuperarse. Dormir poco o comer menos de lo necesario puede limitar el progreso.<\/span><\/div><\/li>\n<\/ol><\/div>\n\n\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-3d0f342\" id=\"3-strong-los-ejercicios-que-realmente-funcionan-strong\" data-block-id=\"3d0f342\"><style>.stk-3d0f342 .stk-block-heading__text{font-size:25px !important;color:#002a02 !important;font-family:\"Oswald\", Sans-serif !important;}@media screen and (max-width: 1023px){.stk-3d0f342 .stk-block-heading__text{font-size:25px !important;}}<\/style><h2 class=\"stk-block-heading__text has-text-color\">3. <strong>Los ejercicios que realmente funcionan<\/strong><\/h2><\/div>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-541c9e5\" data-block-id=\"541c9e5\"><style>.stk-541c9e5 .stk-block-text__text{text-shadow:none !important;font-size:18px !important;color:#002a02 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-541c9e5 .stk-block-text__text{font-size:0.9em !important;}}<\/style><p class=\"stk-block-text__text has-text-color\">No existe un ejercicio m\u00e1gico, pero s\u00ed movimientos que han demostrado ser muy eficaces cuando forman parte de una planificaci\u00f3n adecuada.<\/p><\/div>\n\n\n\n<figure class=\"wp-block-table has-manrope-font-family has-medium-font-size\"><table class=\"has-text-color has-link-color has-fixed-layout\" style=\"color:#002a02\"><tbody><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Ejercicio<\/strong><\/td><td><strong>\u00bfPor qu\u00e9 es eficaz?<\/strong><\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Hip Thrust<\/td><td>Gran activaci\u00f3n del gl\u00fateo mayor y facilidad para progresar en carga.<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Sentadilla b\u00falgara<\/td><td>Trabaja gl\u00fateos y piernas, mejora estabilidad y fuerza unilateral.<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Peso muerto rumano<\/td><td>Fortalece toda la cadena posterior y favorece el desarrollo del gl\u00fateo.<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Zancadas<\/td><td>Mejoran fuerza, equilibrio y coordinaci\u00f3n.<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Abducciones de cadera<\/td><td>Complementan el trabajo del gl\u00fateo medio, importante para la estabilidad.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-7e32bfb\" data-block-id=\"7e32bfb\"><style>.stk-7e32bfb {margin-bottom:50px !important;}.stk-7e32bfb .stk-block-text__text{text-shadow:none !important;font-size:18px !important;color:#002a02 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-7e32bfb .stk-block-text__text{font-size:0.9em !important;}}<\/style><p class=\"stk-block-text__text has-text-color\">La clave no est\u00e1 en elegir un \u00fanico ejercicio, sino en combinarlos y progresar con el tiempo<\/p><\/div>\n\n\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-b310b59\" id=\"4-strong-cuantos-dias-deberias-entrenar-los-gluteos-strong\" data-block-id=\"b310b59\"><style>.stk-b310b59 .stk-block-heading__text{font-size:25px !important;color:#002a02 !important;font-family:\"Oswald\", Sans-serif !important;}@media screen and (max-width: 1023px){.stk-b310b59 .stk-block-heading__text{font-size:25px !important;}}<\/style><h2 class=\"stk-block-heading__text has-text-color\">4. <strong>\u00bfCu\u00e1ntos d\u00edas deber\u00edas entrenar los gl\u00fateos?<\/strong><\/h2><\/div>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-dc377d1\" data-block-id=\"dc377d1\"><style>.stk-dc377d1 .stk-block-text__text{text-shadow:none !important;font-size:18px !important;color:#002a02 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-dc377d1 .stk-block-text__text{font-size:0.9em !important;}}<\/style><p class=\"stk-block-text__text has-text-color\">No existe una \u00fanica respuesta, pero una frecuencia de <strong>2 o 3 sesiones semanales<\/strong>, dejando tiempo para la recuperaci\u00f3n, suele ser suficiente para la mayor\u00eda de personas.<br><br>M\u00e1s importante que entrenar todos los d\u00edas es mantener una progresi\u00f3n constante.<\/p><\/div>\n\n\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-5e20ebd\" id=\"strong-\ud83d\udca1-consejo-de-entrene-y-vive-strong\" data-block-id=\"5e20ebd\"><style>.stk-5e20ebd .stk-block-heading__text{font-size:25px !important;color:#002a02 !important;font-family:\"Oswald\", Sans-serif !important;}@media screen and (max-width: 1023px){.stk-5e20ebd .stk-block-heading__text{font-size:25px !important;}}<\/style><h2 class=\"stk-block-heading__text has-text-color\"><strong>\ud83d\udca1 Consejo de Entrene y Vive<\/strong><\/h2><\/div>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-d7b66a8\" data-block-id=\"d7b66a8\"><style>.stk-d7b66a8 .stk-block-text__text{text-shadow:none !important;font-size:18px !important;color:#002a02 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-d7b66a8 .stk-block-text__text{font-size:0.9em !important;}}<\/style><p class=\"stk-block-text__text has-text-color\">Levantar m\u00e1s kilos no deber\u00eda ser el \u00fanico indicador de progreso.<br><br>Una buena t\u00e9cnica permite realizar los ejercicios de forma m\u00e1s eficiente y adaptar el movimiento a las caracter\u00edsticas de cada persona. Antes de aumentar las cargas, es importante aprender a controlar correctamente cada ejercicio.<br><br>Esto resulta especialmente importante cuando empiezas a entrenar o introduces movimientos nuevos en tu rutina.<\/p><\/div>\n\n\n\n<div class=\"wp-block-stackable-columns alignfull stk-block-columns stk-block stk-4307100\" data-block-id=\"4307100\"><style>.stk-4307100 {padding-top:var(--stk--preset--spacing--40, 30px) !important;padding-right:var(--stk--preset--spacing--20, 10px) !important;padding-bottom:var(--stk--preset--spacing--40, 30px) !important;padding-left:var(--stk--preset--spacing--20, 10px) !important;margin-top:var(--stk--preset--spacing--none, 0px) !important;margin-bottom:var(--stk--preset--spacing--30, 20px) !important;}<\/style><div class=\"stk-row stk-inner-blocks stk-block-content stk-content-align stk-4307100-column alignfull\">\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-e0d67c5\" data-v=\"4\" data-block-id=\"e0d67c5\"><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-e0d67c5-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-e0d67c5-inner-blocks\">\n<div class=\"wp-block-stackable-columns stk-block-columns stk-block stk-e839a25\" data-block-id=\"e839a25\"><div class=\"stk-row stk-inner-blocks stk-block-content stk-content-align stk-e839a25-column\">\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-22cf696\" data-v=\"4\" data-block-id=\"22cf696\"><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-22cf696-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-22cf696-inner-blocks\">\n<details class=\"wp-block-stackable-accordion stk-block-accordion stk-inner-blocks stk-block-content stk-block stk-55b5b23 is-style-default\" data-block-id=\"55b5b23\">\n<summary class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-ee6139b stk--container-small stk-block-accordion__heading\" data-v=\"4\" data-block-id=\"ee6139b\"><style>.stk-ee6139b {padding-top:var(--stk--preset--spacing--none, 0px) !important;padding-right:var(--stk--preset--spacing--none, 0px) !important;padding-bottom:var(--stk--preset--spacing--none, 0px) !important;padding-left:var(--stk--preset--spacing--none, 0px) !important;}<\/style><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-ee6139b-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-ee6139b-inner-blocks\">\n<div class=\"wp-block-stackable-icon-label stk-block-icon-label stk-block stk-172fedd stk-block-background\" data-block-id=\"172fedd\"><style>.stk-172fedd {background-color:#cef1ce !important;padding-top:var(--stk--preset--spacing--20, 10px) !important;padding-right:var(--stk--preset--spacing--20, 10px) !important;padding-bottom:var(--stk--preset--spacing--20, 10px) !important;padding-left:var(--stk--preset--spacing--20, 10px) !important;}.stk-172fedd:before{background-color:#cef1ce !important;}<\/style><div class=\"stk-row stk-inner-blocks stk-block-content\">\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-9d99a60\" id=\"question-1-placeholder\" data-block-id=\"9d99a60\"><style>.stk-9d99a60 .stk-block-heading__text{font-size:18px !important;color:#003103 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-9d99a60 .stk-block-heading__text{font-size:18px !important;}}<\/style><h3 class=\"stk-block-heading__text has-text-color\">\u00bfLos gl\u00fateos crecen solo haciendo hip thrust?<\/h3><\/div>\n\n\n\n<div class=\"wp-block-stackable-icon stk-block-icon stk-block stk-51089a9\" data-block-id=\"51089a9\"><span class=\"stk--svg-wrapper\"><div class=\"stk--inner-svg\"><svg style=\"height:0;width:0\"><defs><lineargradient id=\"linear-gradient-51089a9\" x1=\"0\" x2=\"100%\" y1=\"0\" y2=\"0\"><stop offset=\"0%\" style=\"stop-opacity:1;stop-color:var(--linear-gradient-51089-a-9-color-1)\"><\/stop><stop offset=\"100%\" style=\"stop-opacity:1;stop-color:var(--linear-gradient-51089-a-9-color-2)\"><\/stop><\/lineargradient><\/defs><\/svg><svg data-prefix=\"fas\" data-icon=\"chevron-down\" class=\"svg-inline--fa fa-chevron-down fa-w-14\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 448 512\" aria-hidden=\"true\" width=\"32\" height=\"32\"><path fill=\"currentColor\" d=\"M207.029 381.476L12.686 187.132c-9.373-9.373-9.373-24.569 0-33.941l22.667-22.667c9.357-9.357 24.522-9.375 33.901-.04L224 284.505l154.745-154.021c9.379-9.335 24.544-9.317 33.901.04l22.667 22.667c9.373 9.373 9.373 24.569 0 33.941L240.971 381.476c-9.373 9.372-24.569 9.372-33.942 0z\"><\/path><\/svg><\/div><\/span><\/div>\n<\/div><\/div>\n<\/div><\/div><\/summary>\n\n\n\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-e33dba8 stk-block-accordion__content\" data-v=\"4\" data-block-id=\"e33dba8\"><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-e33dba8-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-e33dba8-inner-blocks\">\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-18ce483\" data-block-id=\"18ce483\"><style>.stk-18ce483 .stk-block-text__text{font-size:18px !important;color:#003103 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-18ce483 .stk-block-text__text{font-size:18px !important;}}<\/style><p class=\"stk-block-text__text has-text-color\">No. Es un ejercicio muy \u00fatil, pero debe combinarse con otros movimientos para trabajar el m\u00fasculo desde diferentes patrones.<\/p><\/div>\n<\/div><\/div><\/div>\n<\/details>\n\n\n\n<details class=\"wp-block-stackable-accordion stk-block-accordion stk-inner-blocks stk-block-content stk-block stk-61a6c47 is-style-default\" data-block-id=\"61a6c47\">\n<summary class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-44ee665 stk--container-small stk-block-accordion__heading\" data-v=\"4\" data-block-id=\"44ee665\"><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-44ee665-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-44ee665-inner-blocks\">\n<div class=\"wp-block-stackable-icon-label stk-block-icon-label stk-block stk-9d90920 stk-block-background\" data-block-id=\"9d90920\"><style>.stk-9d90920 {background-color:#cef1ce !important;padding-top:var(--stk--preset--spacing--20, 10px) !important;padding-right:var(--stk--preset--spacing--20, 10px) !important;padding-bottom:var(--stk--preset--spacing--20, 10px) !important;padding-left:var(--stk--preset--spacing--20, 10px) !important;}.stk-9d90920:before{background-color:#cef1ce !important;}<\/style><div class=\"stk-row stk-inner-blocks stk-block-content\">\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-f8d7be2\" id=\"question-1-placeholder\" data-block-id=\"f8d7be2\"><style>.stk-f8d7be2 .stk-block-heading__text{font-size:18px !important;color:#003103 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-f8d7be2 .stk-block-heading__text{font-size:18px !important;}}<\/style><h3 class=\"stk-block-heading__text has-text-color\">\u00bfCu\u00e1nto tiempo se tarda en notar resultados?<\/h3><\/div>\n\n\n\n<div class=\"wp-block-stackable-icon stk-block-icon stk-block stk-00045f3\" data-block-id=\"00045f3\"><span class=\"stk--svg-wrapper\"><div class=\"stk--inner-svg\"><svg style=\"height:0;width:0\"><defs><lineargradient id=\"linear-gradient-00045f3\" x1=\"0\" x2=\"100%\" y1=\"0\" y2=\"0\"><stop offset=\"0%\" style=\"stop-opacity:1;stop-color:var(--linear-gradient-00045-f-3-color-1)\"><\/stop><stop offset=\"100%\" style=\"stop-opacity:1;stop-color:var(--linear-gradient-00045-f-3-color-2)\"><\/stop><\/lineargradient><\/defs><\/svg><svg data-prefix=\"fas\" data-icon=\"chevron-down\" class=\"svg-inline--fa fa-chevron-down fa-w-14\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 448 512\" aria-hidden=\"true\" width=\"32\" height=\"32\"><path fill=\"currentColor\" d=\"M207.029 381.476L12.686 187.132c-9.373-9.373-9.373-24.569 0-33.941l22.667-22.667c9.357-9.357 24.522-9.375 33.901-.04L224 284.505l154.745-154.021c9.379-9.335 24.544-9.317 33.901.04l22.667 22.667c9.373 9.373 9.373 24.569 0 33.941L240.971 381.476c-9.373 9.372-24.569 9.372-33.942 0z\"><\/path><\/svg><\/div><\/span><\/div>\n<\/div><\/div>\n<\/div><\/div><\/summary>\n\n\n\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-554c578 stk-block-accordion__content\" data-v=\"4\" data-block-id=\"554c578\"><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-554c578-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-554c578-inner-blocks\">\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-9876be7\" data-block-id=\"9876be7\"><style>.stk-9876be7 .stk-block-text__text{font-size:18px !important;color:#003103 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-9876be7 .stk-block-text__text{font-size:18px !important;}}<\/style><p class=\"stk-block-text__text has-text-color\">Si entrenas con constancia, progresas en las cargas y cuidas la alimentaci\u00f3n, los primeros cambios suelen apreciarse entre las 8 y las 12 semanas.<\/p><\/div>\n<\/div><\/div><\/div>\n<\/details>\n\n\n\n<details class=\"wp-block-stackable-accordion stk-block-accordion stk-inner-blocks stk-block-content stk-block stk-6a5937c is-style-default\" data-block-id=\"6a5937c\">\n<summary class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-d8e909f stk--container-small stk-block-accordion__heading\" data-v=\"4\" data-block-id=\"d8e909f\"><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-d8e909f-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-d8e909f-inner-blocks\">\n<div class=\"wp-block-stackable-icon-label stk-block-icon-label stk-block stk-a09f3ab stk-block-background\" data-block-id=\"a09f3ab\"><style>.stk-a09f3ab {background-color:#cef1ce !important;padding-top:var(--stk--preset--spacing--30, 20px) !important;padding-right:var(--stk--preset--spacing--30, 20px) !important;padding-bottom:var(--stk--preset--spacing--30, 20px) !important;padding-left:var(--stk--preset--spacing--30, 20px) !important;}.stk-a09f3ab:before{background-color:#cef1ce !important;}<\/style><div class=\"stk-row stk-inner-blocks stk-block-content\">\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-78d8da9\" id=\"question-1-placeholder\" data-block-id=\"78d8da9\"><style>.stk-78d8da9 .stk-block-heading__text{font-size:18px !important;color:#003103 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-78d8da9 .stk-block-heading__text{font-size:18px !important;}}<\/style><h3 class=\"stk-block-heading__text has-text-color\">\u00bfEs mejor entrenar con mucho peso o con muchas repeticiones?<\/h3><\/div>\n\n\n\n<div class=\"wp-block-stackable-icon stk-block-icon stk-block stk-7b9d83d\" data-block-id=\"7b9d83d\"><span class=\"stk--svg-wrapper\"><div class=\"stk--inner-svg\"><svg style=\"height:0;width:0\"><defs><lineargradient id=\"linear-gradient-7b9d83d\" x1=\"0\" x2=\"100%\" y1=\"0\" y2=\"0\"><stop offset=\"0%\" style=\"stop-opacity:1;stop-color:var(--linear-gradient-7-b-9-d-83-d-color-1)\"><\/stop><stop offset=\"100%\" style=\"stop-opacity:1;stop-color:var(--linear-gradient-7-b-9-d-83-d-color-2)\"><\/stop><\/lineargradient><\/defs><\/svg><svg data-prefix=\"fas\" data-icon=\"chevron-down\" class=\"svg-inline--fa fa-chevron-down fa-w-14\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 448 512\" aria-hidden=\"true\" width=\"32\" height=\"32\"><path fill=\"currentColor\" d=\"M207.029 381.476L12.686 187.132c-9.373-9.373-9.373-24.569 0-33.941l22.667-22.667c9.357-9.357 24.522-9.375 33.901-.04L224 284.505l154.745-154.021c9.379-9.335 24.544-9.317 33.901.04l22.667 22.667c9.373 9.373 9.373 24.569 0 33.941L240.971 381.476c-9.373 9.372-24.569 9.372-33.942 0z\"><\/path><\/svg><\/div><\/span><\/div>\n<\/div><\/div>\n<\/div><\/div><\/summary>\n\n\n\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-014a3da stk-block-accordion__content\" data-v=\"4\" data-block-id=\"014a3da\"><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-014a3da-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-014a3da-inner-blocks\">\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-a5f6e50\" data-block-id=\"a5f6e50\"><style>.stk-a5f6e50 .stk-block-text__text{font-size:18px !important;color:#003103 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-a5f6e50 .stk-block-text__text{font-size:18px !important;}}<\/style><p class=\"stk-block-text__text has-text-color\">Ambas estrategias pueden ser v\u00e1lidas. Lo importante es que el entrenamiento suponga un est\u00edmulo suficiente y exista una progresi\u00f3n a lo largo del tiempo.<\/p><\/div>\n<\/div><\/div><\/div>\n<\/details>\n<\/div><\/div><\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-79bf0ec\" id=\"5-strong-beneficios-de-unos-gluteos-fuertes-strong\" data-block-id=\"79bf0ec\"><style>.stk-79bf0ec .stk-block-heading__text{font-size:25px !important;color:#002a02 !important;font-family:\"Oswald\", Sans-serif !important;}@media screen and (max-width: 1023px){.stk-79bf0ec .stk-block-heading__text{font-size:25px !important;}}<\/style><h2 class=\"stk-block-heading__text has-text-color\">5. <strong>Beneficios de unos gl\u00fateos fuertes <\/strong><\/h2><\/div>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-cd6d7b5\" data-block-id=\"cd6d7b5\"><style>.stk-cd6d7b5 .stk-block-text__text{text-shadow:none !important;font-size:18px !important;color:#002a02 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-cd6d7b5 .stk-block-text__text{font-size:0.9em !important;}}<\/style><p class=\"stk-block-text__text has-text-color\">Unos gl\u00fateos fuertes no solo mejoran la apariencia f\u00edsica. Tambi\u00e9n contribuyen a una <strong>mejor postura, mayor estabilidad, un mejor rendimiento deportivo y un menor riesgo de lesiones.<\/strong><\/p><\/div>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-94fa229\" data-block-id=\"94fa229\"><style>.stk-94fa229 .stk-block-text__text{text-shadow:none !important;font-size:18px !important;color:#002a02 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-94fa229 .stk-block-text__text{font-size:0.9em !important;}}<\/style><p class=\"stk-block-text__text has-text-color\">In <strong>Train and Live<\/strong> dise\u00f1amos <strong>planes de entrenamiento personalizados en Madrid-Barajas<\/strong>, adaptados a tu nivel, objetivos y experiencia.<br><\/p><\/div>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-1e798f8\" data-block-id=\"1e798f8\"><style>.stk-1e798f8 .stk-block-text__text{text-shadow:none !important;font-size:18px !important;color:#002a02 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-1e798f8 .stk-block-text__text{font-size:0.9em !important;}}<\/style><p class=\"stk-block-text__text has-text-color\">Si tu objetivo es ganar fuerza, aumentar la masa muscular o mejorar tu rendimiento, te ayudamos con una planificaci\u00f3n individual y un seguimiento continuo para que cada entrenamiento tenga un prop\u00f3sito.<br><\/p><\/div>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-d69afaf\" data-block-id=\"d69afaf\"><style>.stk-d69afaf .stk-block-text__text{text-shadow:none !important;font-size:18px !important;color:#002a02 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-d69afaf .stk-block-text__text{font-size:0.9em !important;}}<\/style><p class=\"stk-block-text__text has-text-color\"><strong>Porque conseguir resultados no depende de hacer m\u00e1s ejercicios, sino de seguir el plan adecuado para ti.<\/strong><br><\/p><\/div>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-c6dcfdf\" data-block-id=\"c6dcfdf\"><style>.stk-c6dcfdf .stk-block-text__text{text-shadow:none !important;font-size:18px !important;color:#002a02 !important;font-weight:400 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-c6dcfdf .stk-block-text__text{font-size:0.9em !important;}}<\/style><p class=\"stk-block-text__text has-text-color\"><strong><strong>\ud83d\udc49 <strong>Reserva tu valoraci\u00f3n inicial y descubre c\u00f3mo podemos ayudarte a alcanzar tus objetivos de forma segura y progresiva.<\/strong><\/strong><\/strong><br><\/p><\/div>\n<\/div><\/div><\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-stackable-button-group stk-block-button-group stk-block stk-ca664f3\" data-block-id=\"ca664f3\"><div class=\"stk-row stk-inner-blocks stk-block-content stk-button-group\">\n<div class=\"wp-block-stackable-button stk-block-button is-style-ghost stk-block stk-95b8529\" data-block-id=\"95b8529\"><style>.stk-95b8529 {border-top-left-radius:var(--stk--preset--border-radius--none, 0px) !important;border-top-right-radius:var(--stk--preset--border-radius--none, 0px) !important;border-bottom-right-radius:var(--stk--preset--border-radius--none, 0px) !important;border-bottom-left-radius:var(--stk--preset--border-radius--none, 0px) !important;overflow:hidden !important;box-shadow:none !important;padding-top:var(--stk--preset--spacing--none, 0px) !important;padding-left:var(--stk--preset--spacing--none, 0px) !important;}.stk-95b8529 .stk-button{padding-top:var(--stk--preset--spacing--20, 10px) !important;padding-right:var(--stk--preset--spacing--30, 20px) !important;padding-bottom:var(--stk--preset--spacing--20, 10px) !important;padding-left:var(--stk--preset--spacing--30, 20px) !important;background:transparent !important;border-top-left-radius:var(--stk--preset--border-radius--medium, 8px) !important;border-top-right-radius:var(--stk--preset--border-radius--medium, 8px) !important;border-bottom-right-radius:var(--stk--preset--border-radius--medium, 8px) !important;border-bottom-left-radius:var(--stk--preset--border-radius--medium, 8px) !important;}.stk-95b8529 .stk-button:hover:after{background:transparent !important;opacity:1 !important;}:where(.stk-hover-parent:hover,  .stk-hover-parent.stk--is-hovered) .stk-95b8529 .stk-button:after{background:transparent !important;opacity:1 !important;}.stk-95b8529 .stk-button:before{border-style:solid !important;border-color:#e4d777 !important;border-top-width:1px !important;border-right-width:1px !important;border-bottom-width:1px !important;border-left-width:1px !important;}.stk-95b8529 .stk-button .stk--inner-svg svg:last-child, .stk-95b8529 .stk-button .stk--inner-svg svg:last-child :is(g, path, rect, polygon, ellipse){fill:#e4d777 !important;}.stk-95b8529 .stk-button__inner-text{font-size:14px !important;color:#e4d777 !important;font-weight:700 !important;font-family:-apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif, \"Apple Color Emoji\", \"Segoe UI Emoji\", \"Segoe UI Symbol\" !important;}@media screen and (max-width: 1023px){.stk-95b8529 .stk-button__inner-text{font-size:14px !important;}}@media screen and (max-width: 767px){.stk-95b8529 .stk-button__inner-text{font-size:0.8em !important;}}<\/style><a class=\"stk-link stk-button stk--hover-effect-scale-more\" href=\"https:\/\/entrenayvive.net\/en\/contacto\/\"><span class=\"has-text-color stk-button__inner-text\">BOOK YOUR REVIEW \u2192<\/span><\/a><\/div>\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Do you train your glutes and don't see results? 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