Glute training for maximus gluteals

The squat, lunge, and dead lift have been the primary exercises for glute training in the gym for decades.  Hey don’t get me wrong I love these exercises! …but there’s so much more to glute training than using these exercises. If these are the only weapons you’ve used in the past, then getting your butt into shape in 2020 may be a challenge.

Firstly – these exercises all challenge the glute in a lengthened position.  The bottom part of the lift is the sticky point.  The problem is that the glutes don’t work that well in a lengthened position.  The body is clever – it recruits muscles that have the best mechanical advantage at the joint range of motion.  The adductor magnus is preferentially recruited at the bottom of these big exercises rather than the glutes.  See the anatomy diagram below

Secondly – If you struggle to get your glutes working the million buck question should be “why is my butt not working?” This requires more than just anatomy knowledge – we are soooo much more than just anatomy.   If you have a history of gut problems or abdominal organ issues (ovaries, prostate and the rest of the gang) this may kill your butt training even before you begin.  The glutes are a power muscle. They are big, they are grunty! (that’s why it’s called gluteus maximus). The glutes need a stable platform to develop force from.  If you have inflammation from gut or organ problems this will shut down the muscle that control the pelvis by reflex.  If you can’t control the pelvis your butt simply won’t work.  You need to sort these issues out to get your butt into shape in 2020.
Like our tagline says…holistic training is much more than movement

Lastly – Try adding these exercises to your butt routines.

1. Hip thruster. This works the glutes in a shortened position which is the sweet spot for the glutes to be fully active and create peak forces.  In my experience this exercise is excellent for glute hypertrophy and also has excellent carry over into running/sprinting sports.  To check out how to set up a hip thruster in the gym see this video of one of my sprinters banging out a set of hip thrusts
2. The majority of the glute fibres run diagonally. This tells you that the glutes have an important role in rotation at the hip and pelvis.  Working in straight lines won’t allow your butt to be all it can be.  Try adding the exercises in this video. If you haven’t done this type of training before, be prepared for a sore butt the next day.

Dave is presenting Glutes Galore at Filex 2020 in Sydney and is also presenting on Hip Pain at Fitex Lite in Christchurch