I used to not be too fond of glute training for a variety of reasons:
A lot of woman do it to attract the opposite sex, or same sex whatever floats your boat, and this way of thinking is so short sided and, quite frankly, stupid. I’m all for looking attractive and feeling your best, but I think their comes a point where one can take it a little far, but I digress. I mean what do I know, right?
Nonetheless glute training is actually pretty important especially if you, too, are into powerlifting. Glutes actually play a big role in the top range of motion in the squat aka when you come out of “the hole.” Glutes also seem to be a pretty important muscle group in ensuring you take some of the load off your back especially when deadlifting or picking up anything from the floor for that matter.
So here are a couple of solid glute exercises that you can include today, at no cost to you other than some sweaty equity. ;)
1. Banded Sissy Squat: Attach the band to the bottom area of the sissy squat and place it behind your neck, and squat. Easy and effective
a. Protocol: For volume 4 sets of 15-20 – 3 days/week
2. Reverse Hyperextension on Back Extension: This exercise is actually best if you can do it on the actual reverse hyperextension machine, picture below, but if you have a back extension simply hook the band to the machine and place feet in band and perform the same movement.
a. Protocol: For motor learning 2 sets of 10-15 – 2 days/week
3. Weighted Back Extension with Band (minute 3:45): The most simplest exercise you can perform at home. This works well if you are limited in your own mobility as it seems to work fine in targeting the low back and glutes.
a. Protocol: For motor learning 2 sets of 10-15 – 2 days/week
4. Staggered Stance Romanian Deadlift (minute 4:45): A friend taught me this exercise before, and it’s great if you don’t want to go too heavy and simply isolate one hamstring. It’s also great if you are a little shy in learning how to hinge properly. I find that the 1 legged stance works for some people who need to learn the motor pattern before doing 2 legged RDL.
a. Protocol: For motor learning 2 sets of 10-15 – 2 days/week
5. Frog Stance Hip Thrust (minute 6:45): Seems silly and odd, but it works. Simply abduct your legs and hold them in a frog stance, thrust up and come back down.
a. Protocol: For mass 5 sets of 10-15 – 3 days/week
6. 1 Legged Hip Thrust on Bench (minute 7:30): Great alternative to the hip thrust machine at the gym, and if you are limited in equipment. If your gym doesn’t have a hip thrust machine, this is what I used to do. The downfall is you can’t really go heavy unless you use a barbell.
a. Protocol: For growth 4 sets of 8-12 – 2 or 3 days/week with a load that feels 80% of effort
Those are the 6 glute exercise that I know will help in your aesthetics, strength, and performance. These won’t work, though, unless you work! Meaning you must have that mind to muscle connection to really feel the muscle working.
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