Secrets to Effective Glute Training

 

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