Let’s face it the glutes or ‘gluteus‘ (a.k.a butt, ass, tush, booty, bonnet, or money maker) are a pretty important set of muscles. They play a key role in generating movement of the hip and thigh, preventing injury, right through to giving you nicely shaped rump.
The glutes are a fairly complex muscle group so I’ve cut to the chase and outlined the key takeaways and useful coaching cues you can use immediately to improve the effectiveness of your glute training.
The Gluteus – A Simple Overview
Located at the buttocks, the glutes are comprised of three muscles:
• Gluteus maximus
• Gluteus medius
• Gluteus minimus
The Gluteus maximus is regarded as the largest and one of the strongest muscles in the human body.
When the gluteus muscles are weak, they don’t do their job properly. Meaning muscle function, movement and mechanics at the hip suffer. The end result is decreased strength and power along with crappy mobility, stability and posture.
Not an ideal combo for anyone looking to become a better looking and performing version of themselves.
When it comes to Glute training, many guys don’t see the value in it. Females do, but purely for the wrong reasons.
Although training glutes will help transform the look of your backside (diet also helps). There are many other benefits to training besides aesthetics.
Training your glutes regularly and properly will revolutionise your training.
• Increasing overall body strength (especially in squats, deadlifts, snatches and cleans), which increases the potential for further strengths gains.
• Reducing risk of knee pain
• Reducing risk of lower back pain
• Reducing risk of Hamstring Injury
Females are the worst culprits, turning everything they see into a glute exercise.
What we end up seeing nowadays is highly ‘innovative’ versions of the traditional glute exercises being performed sideways, upside down and even on machines designed to train other body parts like the abb/adductor and cable machines, they’ve all been hijacked.
Do we really need all this exercise variation?
Straight answer – No!
But sure, more is better, right?
Creativity is the spice of life!
Hit ‘em’ from all angles!
There is an exhaustive list of good butt exercises. The question is, can you perform them properly with enough load?
What’s The BIGGEST MISTAKE In Glute Training?
One of the biggest problems I see is driving motion from the wrong joint(s). The biggest culprit in the context of glute training is initiating and finishing movement (flexing, extending and rotating) from the spine.
The hips are located relatively close to the spine so it’s easy to see how bad habits can stem.
The secret to getting the most out of your glute training is learning how to flex and extend (or hinge) your hips, not your spine.
The hip hinge is a fundamental human movement that many people can’t do.
You must master the motion.
Don’t mindlessly move weight up and down with no clear intent other than getting a good sweat on.
Here are two of my favourite coaching cues for developing a robust HIP HINGE. Check out the videos below
Here’s a list of my favourite go-to exercises for glute training:
• Barbell, dumbbell, and machine squat
• Stiff-leg and Romanian dead lift
• Glute/hamstring raise
• Barbell Hip Thrust
• Rope Pull Through
• KB Swings
Be patient, it takes time to become efficient at the movement – but trust me it will pay off when it comes to developing a cracking set of glutes!
Master the HIP HINGE and you won’t need 1000 different glute exercise variations.
Initiate and work the muscle from the right joint, maintain tension and train at the extreme range of motion (and everywhere in between)
With enough intent, one or two properly executed exercise is all you’ll need!
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