The “Glutes” are important for function and aesthetics, yet there are a lot of misconceptions about how to best target, shape, and strengthen these muscles.
The Glutes consist of three different muscles:
1. Gluteus
Maximus (the largest of the glute muscles and most powerful)
2. Gluteus
Medius (which is higher up on the side of the hip)
3. Gluteus
Minimus (which is located below and underneath Gluteus Medius)
Any good glute conditioning program will target all these
muscles. Different exercises will
produce different levels of glute activation at different places in the range
of motion emphasizing different parts of the glutes.
For example:
In squats and lunges peak glute
activation happens in the bottom of the movement when the glutes are in their
maximally extended/stretched position! Therefore, the bottom of the
glute is the focus during these movements.
The greatest peak glute activity in a
deadlift occurs in the mid-range position so emphasizes the middle of the
glute.
The greatest peak glute activity in the hip
thrust occurs at the end of movement in the fully contracted position so
emphasizes the top of the glute!
Balanced
Glute Workout to Optimize Glute Development
By putting together exercises that
emphasis the stretched, middle, and fully contracted positions along with loading
through all planes of motion we can optimize glute shape and function. This includes hip abduction exercises
along with hip external rotation exercises to hit the glutes from all angles.
Importance of Hip Flexor Stretching During
Warm-up
Work on Hip Flexor
lengthening to maximize glute activation. The hip flexors are the antagonistic muscle to the glutes which means
that if they are tight you literally cannot get maximum glute activation! In addition, since we spend too much time
sitting they are chronically shortened in most of us. So stretch them often and particularly
BEFORE your glute workouts to allow for optimum glute activation.
Great Glute Routine
Warm-up with bodyweight
lunges, side lunges, hip hinges, etc followed by stretching the hip flexors.
Do Hip Thrusts - 3 sets of 10 with a five second hold at the
top of the movement focusing on squeezing the glutes maximally at the top! Hip thrusts can be done on the ground or by
placing your shoulders along a bench and feet on the floor.
Progressions:
Add load by holding a dumbbell or barbell across the hips. If you are lucky your gym will have a Matrix Glute Trainer which allows for weight and/or band resistance in a very comfortable position: https://www.youtube.com/watch?v=qE1pCWzzsyY
You can also do single leg hip thrusts to create more challenge.
The key is keeping your back neutral and focusing your head down. To learn optimal form watch this fantastic video from Brett Contreras (aka the Glute Guy!): https://youtu.be/qE1pCWzzsyY He shows you exactly how to do this at about 5:00 minutes into this great glute exercise video.
Goblet Squats – 3 sets of 10-15 repetitions
done properly – use the link above to see the keys to getting the most from
this amazing type of squat at 9:10 into the video.
Deadlifts or Romanian
Deadlifts
– 3 sets of 6 – 8 reps – see tutorial at 15:00 in the video above.
45 Degree Hyperextension – 3 sets of 10 – to get the most from this exercise it is important to learn how to optimize glute vs hamstring targeting which the video above will show you at 17:45.
Bulgarian Split Squat – 3 sets of
10 – the king of exercises for the fully stretched position and emphasizing the
bottom of the glutes – watch the video above at 21:23 to learn exactly how to
do this highly effective glute exercise!
Hip Abduction – 3 sets of 10 - it is important to target the
glute medius using either the hip abduction machine or by doing seated band hip
abduction. To learn how to set-up and
use a hip abduction machine click here: https://youtu.be/vYJlsVzaH-w
For seated band hip abduction sit on a bench with knees and hips at 90 degree
angle with thick elastic band around the top of the shins. Lift feet slightly
off floor and pull knees out to the side against the band pausing in the fully
contracted position for 5 seconds. Do
NOT arch the back and keep the navel drawn in to stabilize the core and keep
all the work on the glute medius. This
can be done with one or two bands as per here:
https://youtu.be/7cGgI5hXTUU
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