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Advanced Glute Training
by Bret Contreras
Warning: If you have trouble figuring out the nuances of daylight savings time or have the attention span of a fruit fly, this article isn't for you. Truth be told, this article is in many ways a bitch. It's long and it's complicated. It probably should have been run as a three parter, but that might have pissed off people who, for whatever reason, aren't interested in glute training, particularly when the article is as daunting as this one. All that being said, you'd be doing yourself a favor if you not only read, but re-read this piece. It'll open your eyes to a whole new dimension of training. —TC Let's cut the BS. A strong, powerful gluteus maximus is what separates the elite athlete from the average athlete, the average bodybuilder from the professional, and the guy who builds the ultimate body from the dude who can't gain weight or strength no matter what he tries. Most guys have no junk in their respective trunks, and are seriously limiting their potential. Don't think you're one of the afflicted ass-less? Go find a mirror, turn around, and give your nether regions a good once-over. Flex the hell out of 'em while you're at it. Chances are pretty good you you're not even filling out your Dockers. And if by chance you do have nicely rounded glutes, I bet they're one of your weakest body parts. Whether your goal is to increase your squat and deadlift, your sprinting speed, or to simply to look better naked, the info presented here will help you tremendously. I'm not gonna lie; I get a bit heavy on the science-speak. But if you can spend the next fifteen minutes reading this article, your knowledge of hip extension exercises will be greater than that of 99 percent of all trainers and coaches. But the best part is applying what you learn and building some serious lower body muscles with serious power. Sound good? Let's get our asses in gear.
Hip to the Basics. What Exactly is Hip Extension?
Hip extension is involved in running, jumping, squatting, lunging, bending, climbing, and thrusting. (Insert your own sex joke here.) The hip is the juncture between the head of the femur and the acetabulum of the pelvis and hip extension occurs in the sagittal plane and involves straightening the hip when it's bent forward (flexed). The key to understanding hip extension is to focus on the angle created by the linear approximations of the spine and femur, which create the hip angle. In anatomical position, the hip angle is a straight line, or a 180 degree angle. Hip flexion decreases the hip angle and brings the knee closer to the shoulders while hip extension increases the hip angle and brings the knee back to 180 degrees. If the angle increases past 180 degrees, the action is referred to as hyperextension, since the hip joint extends past anatomical position. Got it? If not, here's a quick chart: There are many types of hip extension exercises, including squatting movements, deadlifting movements, lunging movements, bent and straight leg bridging movements, quadruped movements, straight leg hyperextension movements, and movements that combine hip extension and knee flexion. This article will examine the differences between these exercises and the benefits of each.
All in the Family — the Hip Extensors
There are five primary hip extensors and possibly fifteen secondary hip extensors. The five main hip extensors are the gluteus maximus, the hamstring part of the adductor magnus, the long head of the biceps femoris, the semimembranosus, and the semitendinosus. Each primary and secondary hip extensor belongs to the adductor, hamstring, gluteal, deep hip
The average weight of the gluteus maximus is 844 grams. For example. Classification of muscles that act on the hip into functional groups only holds true for a particular joint position. Especially during compound movements and movements that involve a lot of muscle. yet the gluteal contribution dissipates as the movement rises. hip angle. while thirty degrees later into extension during the same exercise. Now that we're refreshed.) • adductor longus • pectineus • adductor brevis • anterior fibers of adductor magnus • gracilis • adductor minimus • posterior fibers of adductor magnus • semitendinosis • semimembranosis • long head of biceps femoris • gluteus maximus • posterior fibers of gluteus medius • posterior fibers of gluteus minimus • piriformis • obturator internus • gemellus superior • obturator externus • gemellus inferior • quadratus femoris • sartorius Varying Hip Extensor Contribution It's futile to guess which hip extensor muscle or muscle part is the strongest or most important in a certain exercise or sport action. In addition to adducting the hip. because the axis of motion changes relative to the muscles as the joint reorients itself dynamically. More Than You'll Ever Need to Know About Your Ass You still awake? On the right are some nice ass pictures. Here's a complete list of potential hip extensors.Page 2 of 13 rotator. knee action. let's move on to the thing you're sitting on right now — your ass.t-nation.html 4/7/2011 . the glutes may be highly involved in the deep portion of a squat. This is referred to as "inversion of muscular action. the long head of the biceps femoris might be the most powerful hip extensor. and numerous other factors. The gluteus maximus comprises 12. The most common example is the dual flexor-extensor role of the adductor muscles depending on their position in the flexion-extension axis." A muscle of a joint with three degrees of freedom (such as the hip joint) may have secondary actions that can be altered and even reversed. For example.com/portal_includes/articles/2009/09-178-training. The glutes may be minimally involved in the deep portion of a back extension yet the gluteal contribution increases as the movement rises especially into hip hyperextension. During hip extension exercises. All Rights Reserved. the adductors flex the hip early in hip flexion. the gluteus maximus might become the most powerful hip extensor at that moment. The adductors may contribute heavily to the initial portion of a back extension yet completely die off as the movement rises. © 1998 — 2009 Testosterone. as the proportion of hip extensor recruitment varies depending on the load vector. (See how many you can pronounce. Conversely. or hip flexor group. the same muscles are not dominant during the entire range of movement. at a certain position in a certain exercise. http://www. sort of a reward for just hanging in here with me. weighing over twice that of the gluteus medius and minimus combined (421 grams). Often the gluteus maximus measures over 1 inch thick and measures over 66 square cm in cross section. a certain hip extensor muscle can be highly involved at a particular range of motion only to die off later in the movement. a certain hip extensor muscle can be dormant at a particular range of motion only to become the prime mover later in the movement.8% of the total muscle mass of the lower extremity. causing muscles to have opposite roles (for example abductors as adductors). LLC. Jamie Eason's back seat takes a back seat to no one. and then extend the hip early in hip extension when the thigh is significantly flexed forward. all of which are supported by at least one literary source.
they must learn how to derive maximum power from the hips and legs. Length-Tension Relationships Length-tension relationships dictate the amount of muscular force that can be produced at a http://www. whereas the correlation between athletic achievements in beginner athletes' leg strength is .87. hip external rotation.83. it's simply not true for everyone. they learn to incorporate their hip and leg musculature into their movements to a much higher degree. Further research may be needed. and hip hyperextension.73 and . abductors. and external rotators. A strong. in order for athletes to advance. (Although it's pretty damn powerful.com/portal_includes/articles/2009/09-178-training. the fibers of the gluteus maximus that insert into the iliotibial band (approximately 70-85% of the total muscle fibers) can actually produce extension of the knee joint. Eccentrically. with the upper fibers being more involved in hip abduction. the gluteus maximus decelerates hip flexion. and throwing events in track and field • squat and deadlift strength in powerlifting • snatch and clean & jerk power in weightlifting • strength and conditioning in strongman events • thrusting power for mount escapes and submissions in MMA • ground-based horizontal pushing force and opponent manipulation in football and martial arts • inclined sprinting and climbing strength and endurance • deceleration in backpedaling. respectively. The upper and lower fibers of the gluteus maximus function differently from one another. and rotational movements • increased thrusting frequency and increased satisfaction from female partners* * This was a non-scientific study. whereas advanced shot putters use predominantly their leg muscles.t-nation. The correlation between athletic achievements in beginner athletes' arm strength is . Surprisingly. vertical and horizontal jumping • agility and quickness in changing direction from side to side • acceleration and top speed in lateral sprinting • rotational power in swinging. striking. Due to the multidirectional action of the gluteus maximus and roles as hip extensors. the correlations flip flop to . strength. increasing the strength of the gluteus maximus can increase and improve: • acceleration and top speed in forward sprinting • power in bilateral and unilateral.) Concentrically.37. powerful gluteus maximus is often what separate the elite athlete from the average athlete. and power • Physique improvements Most guys' glutes are terribly weak and underpotentialized. Although it's often stated that the gluteus maximus is the largest and most powerful muscle group in the human body. and hip adduction.Page 3 of 13 On average. beginner shot-putters use predominantly their upper body muscles when throwing. hip external rotation. jumping. the gluteus maximus stabilizes the knee via the iliotibial band (which is taut at 15-20 degrees of flexion) and the sacroiliac joint via the latissimus dorsi and sacrotuberous ligament. In other words. For example. and throwing • running. the fiber-type composition of the gluteus maximus breaks down into 68 percent slow-twitch and 32 percent fast-twitch. Isometrically. the gluteus maximus accelerates hip extension. It has a force equivalent to 34 kg and a static power equivalent to 238 kg. however. In order for this advancement to take place. a foundation of adequate core strength and hip mobility is an absolute prerequisite. hip internal rotation.html 4/7/2011 . That means they're not using their legs enough! For advanced athletes. and hip abduction. lateral running. As athletes advance. The Four Primary Benefits of Gluteal Strengthening • Postural improvements • Injury and pain prevention • Increased athleticism.
Since load vectors are relative to the body. When a muscle is either shortened or overstretched. semi-straight leg. as in the case of a vertical jump. Load vectors profoundly impact muscular activation in hip extension exercises. a jump and a sprint are both sagittal plane activities. Axial/anteroposterior blend activities include walking lunges. or reverse hyper. 45 degree hypers.Page 4 of 13 given time. During hip extension exercises. and top-speed sprinting. it cannot produce its maximum force. In anteroposterior hip extension exercises. or prone positions. There are five types of knee actions that can occur during hip extension exercises: extension. For example. there are three main types of load vectors. there is no distinction between the two even though they propel the body in two different directions. while anteroposterior hip extension exercises are performed in the supine. the direction of the resistance comes from top to bottom (or vice versa) in reference to anatomical position. I used the direction of the load in the weight room rather than the direction in which we propel the body in sports (they are opposites). and jumping. In axial/anteroposterior blend hip extension exercises. straight leg. Axial activities include squatting. Free weight and bodyweight axial hip extension exercises are usually performed while standing. broad jumping. Similarly.2 times its resting length. squat. the direction of the resistance comes from front to back (or vice versa) in reference to anatomical position. I created load vector terminology to more adequately describe movement in sports and the weight room. muscles become stronger over time to resist various loading patterns as well (not through collagen adaptations but through sarcomeric hypertrophy and increased HTMU stimulation). depending on the muscle. as in the case of a sprint. the knee action that occurs while the hips are extending or extended helps determine the muscular activation due to length-tension relationships and various muscle contraction types. deadlifting. which is either at resting length or slightly stretched at 1. The direction of the loading causes the collagen fibers within bone to conform to the lines of stress experienced by the bone. Most people perform solely axial lower body exercises and need to perform anteroposterior lower body exercises and exercises from the other vectors to maximize their athleticism and muscle activation and to balance their strength levels and prevent injuries. hip thrust. This phenomenon has to do with the number of cross-bridges that can form at a given joint angle. but your pecs and triceps would have much room for increased development. Although most guys have significantly tapped into their axial hip extension strength capacity by performing years of squats and deadlifts. if you've performed military press (axial loaded) for years but had never performed a single set of bench press (anteroposterior loaded). they haven't scratched the surface regarding their anteroposterior hip extension strength capacity. sled pushing. In axial hip extension exercises. one must consider both the position of the human and the direction of the resistance in order to determine the load vector. and flexion. or deadlift. http://www. When a guy intends to move his hips upward with maximal force. quadruped. The following diagrams depict two ways of illustrating the six primary load vectors in sports and strength training: In sagittal plane hip extension. the bone will remodel itself over time to become stronger to resist that sort of loading. back extensions. Anteroposterior activities include hip thrusting. Wolff's law states that if loading on a particular bone increases.com/portal_includes/articles/2009/09-178-training. Directional Load Vectors In the body-planes model (frontal. and acceleration sprints. anteroposterior. For example. the gluteus maximus muscles aren't activated nearly as much as they are when he intends to move his hips forward with maximal force. bent leg. and a combination of axial and anteroposterior.html 4/7/2011 .t-nation. sagittal. axial. Axial loading causes different bone adaptations than anteroposterior loading. the direction of the resistance is halfway between axial and anteroposterior at a 45 degree angle relative to the human body. When creating the model. Load vectors refer to the direction of the resistance relative to the human body. at the bottom of a squat the hamstrings are shortened and can't contribute as much as they can during a deadlift. your deltoids and triceps would be sufficiently developed. A muscle contracts best when it is at its optimal length. transverse planes).
For example. it's also important to use heavy enough weight to where you feel the resistance all the way through the movement. In axial loaded hip extension exercises. the femur rotates inside the acetabulum. Here's a good rule to keep in mind: squats and lunges are the kings of quad exercises. which is the end-range or "contracted position. and tension on the gluteus maximus muscles is maximized (ex: top portion of hip thrust). The 7 Categories of Hip Extension Exercises http://www. Peak Activation Positions and Glute Zones While mean activation is the average level of activation throughout an entire repetition or set. Although it's important to perform movements explosively. During hiphyperextension movements. deadlifts and good mornings are the kings of erector spinae exercises. This is akin to someone who has strong pecs.t-nation." The greatest peak glute activity in a hip thrust occurs into hyperextension. and maximum glute power. then anteroposterior loaded exercises are going to be superior to axial loaded exercises because there's maximum tension placed upon the glutes at neutral and into hyperextension. for others it just takes time. hip thrusts and pendulum quadruped hip extensions are the kings of glute exercises. and 30 degrees while being forcefully pulled back. peak activation is the highest level of activation reached during a repetition or set. some guys with strong hamstrings and weak glutes will fling the weight up at the bottom and fail to use the glutes up top. full hip extension is reached at the lockout position (0 degrees) and tension on the gluteus maximus muscles is dramatically reduced (like the top portion of a squat). you may have strong glutes down low with the squat but not-sostrong glutes at the top of a deadlift or into the hyperextension range in the hip thrust. where the glutes are in their strongest contraction zone. as the hips can hyperextend 10 degrees with bent legs. rate of force development (RFD) is the most important factor in producing explosive force. in anteroposterior hip extension exercises like hip thrusts and back extensions. In axial hip extension exercises like squats and deadlifts. In anteroposterior loaded hip extension exercises. it's possible to be strong in one zone and not another. 20 degrees with straight legs. but your glutes and hamstrings (anteroposterior loaded) would have much room for increased development. and lats but weak triceps flinging the weight up on a bench press and failing to control the weight up top to incorporate the triceps. your quadriceps and erector spinae would be sufficiently developed. full extension is reached at 10-20 degrees of hyperextension. The greatest peak glute activity in a squat and lunge occurs down low in the bottom-range or "stretched-position. This strategy is suboptimal as the guy would also benefit from having strong triceps." All glute zones need to be trained for maximum gluteal development.com/portal_includes/articles/2009/09-178-training. Angular Kinematics At the hip." The greatest peak glute activity in a deadlift occurs at lockout or "mid-range position. Ideally. hyperextension is dangerous because of the awkward angle on the spine and subsequent compressive forces on the posterior portions of the intervertebral discs and facet joints. Often they'll fail to achieve full range of motion (ROM) because of their weak glutes and tight hip flexors. For some this is automatic.html 4/7/2011 .Page 5 of 13 If you've performed squats and deadlifts (axial loaded) for years but have never performed a single set of hip thrusts or weighted back extensions. Glute strength is zone-specific. since the gluteus maximus muscles contract best at resting length. As dictated by length-tension relationships. Muscles need to be strong at all ranges of motion so their pulses can summate and produce maximum propulsion. and weighted back extensions and glute ham raises are the kings of hamstring exercises. front delts. hyperextension is much safer. In sports. maximum glute strength. you should strive for optimal strength in all three glute zones. However. It's imperative that you learn to open up your hips and use for glutes.
reverse hypers. However. In addition. anteroposterior flexion 7. For example. Stretched-position hip extension exercises also work the quads the best and produce the greatest adductor magnus soreness. And if you employ the "sit back. involve simultaneous hip and knee extension. which explains why squats and lunges don't provide a pump or burning sensation in the glutes.html 4/7/2011 . especially in the lower glute/ham tie-in area which is hit hardest. Stretched-position hip extension exercises produce more glute soreness than contracted-position hip extension exercises due to the level of micro-trauma they deliver to the muscle fibers. Axial Semi-Straight Leg Exercises Axial semi-straight leg exercises include deadlfits. lunges. They are loaded from top-to-bottom. Examples of anteroposterior straight-leg exercises are back extensions. and single leg RDL's. which decreases their contribution and forces the glutes to take on the brunt of the hip extension requirements. anteroposterior extension 6. go deep" technique then you'll maximize the stretch in the glutes and their force contribution in the squat. axial semi-straight leg 3. Mid-range position hip extension exercises target the erector spinae better than any other exercises. burn. and are actually mid-range position exercises. This explains why squats and lunges produce the most glute soreness out of all hip extension exercises. Axial extension exercises Axial extension exercises include squats. spread the floor. They can produce glute soreness but not to the same degree as stretched-position hip extension exercises. knees out.t-nation. and cramp producers in the hamstrings. The first term refers to the load vector and the second term refers to the knee action while the hips are extending or extended. Anteroposterior Bent Leg Exercises http://www. anteroposterior bent leg 5. involve hip extension with semi-straight legs (as well as slight knee extension at the lockout). at the bottom of a deadlift. chest up. at the bottom of a squat or lunge. This is because the muscle is producing its strongest contraction while the muscle is being forcefully stretched. which are the best hamstring activators and the greatest pump. Due to the decreased muscular tension up top. Bulgarian squats. They're straight leg contracted-position exercises.com/portal_includes/articles/2009/09-178-training. axial extension 2. Mid-range position hip extension exercises lie in between stretched position hip extension exercises and contracted-position hip extension exercises. and single leg squats. They can also produce a mild-pump but not to the same degree as contracted-position hip extension exercises. hybrids (axial/anteroposterior blends) Each of these categories has unilateral (single limb) and bilateral (dual limb) counterparts. anteroposterior straight leg 4. step ups. stretched-position hip extension exercises don't produce much muscular tension at the top of the movement (at the exercise's lockout). They function similarly to axial semi-straight leg exercises by having good hamstring involvement down low and increased glute involvement up top. As the movement rises. the glutes become more important and are mandatory for providing the forward hip translation necessary for lockout. the hamstrings are in an excellent position for maximal contraction. good mornings. and are stretched-position exercises. They're loaded from front-to-back and they incorporate the upper glutes in addition to the lower glutes.Page 6 of 13 All sagittal plane hip extension exercises fall into one of seven categories: 1. blood is left free to dissipate and escape the area. Anteroposterior Sraight Leg Exercises Anteroposterior straight leg exercises involve hip hyperextension with straight legs. They are loaded from top-to-bottom. the hamstrings are shortened. and straight leg bridges. The eccentric deceleration and subsequent reversal into concentric acceleration can lead to extreme levels of delayed-onset muscle soreness (DOMS).
The lever arm increases and the hips can hyperextend 20 degrees with straight legs (as opposed to only 10 degrees with bent legs). They're loaded from front-to-back and work the upper glutes in addition to the lower glutes. during these exercises the glutes aren't placed under the same amount of stress at the bottom range of motion as squats or lunges. which create 45 degree-angled vectors. The Glute Bridge demonstrated by Katie Cole. and reverse leg presses. but I seriously recommend that you find someone (preferably Jessica Alba. Anteroposterior flexion exercises are second only to anteroposterior straight-leg exercises in mean hamstring activity. and the glutes are contracting very hard. lying abduction. Examples of bent-leg anteroposterior exercises are glute bridges. band seated abduction. I believe that you can learn a ton about the glutes from this ten minute activity (or six-hour activity if you're lucky enough to get Shakira). pendulum quadruped hip extensions. lunge. Anteroposterior Flexion Exercises Anteroposterior flexion exercises involve simultaneous hip hyperextension and knee flexion. They're loaded from front-to-back and work the upper glutes in addition to the lower glutes. They begin with straight legs. band standing abduction. Kettlebell swings. stability ball leg curls. the knees are bent. lunge. Vida Guerra. This explains why hip thrusts and pendulum quadruped hip extensions produce the greatest pump.html 4/7/2011 . As the movement progresses. Feel Your Glutes! I don't want to get arrested for inciting mass-molestation. But the knee-straightening produced by the quadriceps allows the hamstrings to lengthen. the constant tension pools the blood which can be good for occlusion/hypoxia and fascial stretching. and sliding leg curls. the hamstrings are shortened and the glutes are optimally loaded. and bent leg reverse hypers. Anteroposterior Extension Exercises Anteroposterior extension exercises involve simultaneous hip hyperextension and knee extension. and band external rotation. This makes anteroposterior extension exercises second only to anteroposterior bent-leg exercises in mean glute activity. quadruped hip extension. which is optimal for hamstring involvement. At the top of the movement. then throw in a barbell squat. the hamstrings are shortened. stadium sprints. They're loaded from front-to-back and work the upper glutes in addition to the lower glutes. They're bent-leg contracted-position hip extension exercises which produce the highest levels of both mean and peak glute activity because the glutes are worked pretty hard at the bottom of the movement but especially hard at the top of the movement at the hyperextension range. bent leg back extensions. and cramping sensation out of any other hip extension exercises. If you have access to weights and bands. 45-degree hypers. Examples of anteroposterior extension exercises are pull-throughs. Examples of anteroposterior flexion exercises are glute-ham raises. gliding leg curls. http://www. in addition to being good for both sarcomeric and sarcoplasmic hypertrophy. glute bridge. which increases their involvement and takes some of the burden off the glutes. good morning. Due to this phenomenon. At the bottom of the motion. muscular tension never subsides and blood is literally trapped and incapable of escaping. and clam. hip thrust.t-nation. The Hip Thrust demonstrated by Katie Cole. which decreases hamstring involvement and forces the glutes to pick up the slack. hip thrusts. However. Hybrids Hybrids are blended vectors that contain an even mixture of axial and anteroposterior components. and walking lunges are hybrids. As the movement progresses the knee straightens and the hamstrings become more active. They're the best total glute activators because the knees stay bent. They produce a consistently high level of glute activation throughout the movement as well.Page 7 of 13 Anteroposterior bent-leg exercises involve hip hyperextension with bent knees. I recommend that you have your volunteer perform a bodyweight squat. the hamstrings work dual roles as knee flexors and hip extensors. Exercises like sled pushes. so they do not produce nearly as much glute soreness. deadlift. burn. single leg hip thrust.com/portal_includes/articles/2009/09-178-training. or Shakira) who will let you squeeze their entire butt cheek while they perform various glute exercises.
6 27. Bilateral Axial Extension Exercises Exercise Resistance (lbs) 315 315 265 315 345 295 270 495 Mean Activation % 35. anteroposterior flexion.4 91. and strength type (effort method).0 92.7 103. it's also important to consider variety in exercise selection. reverse hyper) Hybrids. Some of the many variables to consider with hip extension exercise include resistance type.Page 8 of 13 Putting it All Together I know. knee action.html 4/7/2011 . and fluctuation of training stress. then strength for that pattern should remain elevated. Bilateral axial extension exercise (ex: squat.8 Peak Activation % 114.6 35.0 105.0 85. tempo. kinetic chain type. Your Weekly Glute Fix Here's a template that can be split apart depending upon the number of times per week you hit the lower body.8 66. This is why templates work well.0 20. Furthermore.9 45. contraction type. In addition to considering the workout-split. density. now I've gone and screwed everything up by adding more components to program design.t-nation. Anteroposteriorbent-leg exercise (ex: hip thrust. center of gravity. front squat) 2. good morning) 4. hip internal rotation.0 Full Squat Sumo Squat Front Squat Low Box Squat High Box Squat Zercher Squat Lever Squat Kneeling Squat Unilateral Axial Extension Exercises Exercise Resistance (lbs) 225 Mean Activation % 27. volume. Axial semi-straight leg exercise (ex: deadlift. I know. knee flexion. Unilateral axial extension exercise (ex: Bulgarian squat. hip external rotation. Just in Case You're Wondering What Exercises to Pick Here's a chart that hones in on the levels of glute activation I received from various exercises in reference to MVC.0 28.7 Walking Lunge http://www. contraction position.com/portal_includes/articles/2009/09-178-training. level of stability.0 26. As long as one works hard on at least one movement each week from the various categories. load vectors. intensity. Anteroposteriorstraight leg exercise (ex: back extension. ROM. hip flexion.7 Peak Activation % 94.7 95. and knee extension exercises. high step up) 3. more targeted work can be incorporated as well as hip abduction. hip adduction. limb number. pendulum quadruped hip extension) 5. The following categories should be trained on a weekly basis for optimal strength development: 1. Variety prevents habituation.2 159. stance width. and anteroposterior extension exercises can be thrown in from time to time in substitution for other categories. frequency.
1 33.7 11. King Deadlift Single Leg Romanian Deadlift Bulgarian Deadlift Single Leg Good Morning Single Leg Glute Punch Bilateral Anteroposterior Bent Leg Exercises Exercise Resistance (lbs) Blue Band 405 275 plus 2 Red Bands 2 Red Bands 100 1 Red Band 100 100 plus 1 Mean Activation % 94.0 24.2 26.6 66.8 87.0 17.7 189.0 158.5 25. vying for the Nobel Glute Prize.8 25.4 73.7 69.0 67.0 Hip Thrust Hip Thrust Hip Thrust Bent Leg 45 Degree Hyper Bent Leg 45 Degree Hyper Bent Leg Back Extension Bent Leg Back Extension Bent Leg Back Extension http://www.7 Peak Activation % 55.0 51.Page 9 of 13 Elevated Static Lunge Lever Lunge High Step Up Low Step Up Bulgarian Squat Single Leg Wall Slide Single Leg Box Squat Blast Strap Pistol 100 90 Bodyweight 95 lbs 185 Bodyweight Bodyweight Bodyweight 25.9 64.0 149.1 46.0 155.2 121.9 37.4 55.4 39.1 119.0 45.html 4/7/2011 .6 31.9 Pauline Nordin.9 21.0 17.1 32.4 70.5 84.0 8.0 89.8 21.2 Bilateral Axial Semi-Straight Leg Exercises Exercise Resistance (lbs) 495 495 495 265 405 455 335 230 185 Mean Activation % 55.0 77.1 46.com/portal_includes/articles/2009/09-178-training.2 22.5 55.6 34.3 43.0 139.9 Peak Activation % 110.8 26.0 98.0 235.3 17.6 95.8 Peak Activation % 224.2 Deadlift Sumo Deadlift Hex Bar Deadlift Good Morning Romanian Deadlift Snatch Grip Deadlift Hack Lift Glute Punch Seated Good Morning Unilateral Axial Semi-Straight Leg Exercises Exercise Resistance (lbs) 95 200 225 95 90 Mean Activation % 27.6 46.1 54.0 135.0 180.1 36.0 48.4 69.t-nation.
Page 10 of 13 Red Band Bent Leg Reverse Hyper 150 111.7 43.6 41.4 Peak Activation % 123.9 122.8 105.0 125.0 Unilateral Anteroposterior Bent Leg Exercises Exercise Resistance (lbs) 100 Red Band Bodyweight Bodyweight 25 plus 1 Red Band 100 Bodyweight Bodyweight Mean Activation % 112.0 134.8 Peak Activation % 143.0 134.4 26.0 43.0 96.0 120.0 66.0 163.t-nation.9 22.9 Peak Activation % 203 108.0 135.9 48.com/portal_includes/articles/2009/09-178-training.0 Pull Through http://www.0 Single Leg Reverse Hyper Single Leg Prisoner 45 Degree Hyper Single Leg Prisoner Back Extension Single Leg Back Extension Single Leg Elevated Straight Leg Glute Bridge Bilateral Anteroposterior Extension Exercise Exercise Resistance (lbs) 260 Mean Activation % 81.0 105.4 36.html 4/7/2011 .3 65.0 Pendulum Quadrupled Hip Extension Single Leg Hip Thrust Single Leg Prisoner Bent Leg 45 Degree Hyper Single Leg Prisoner Bent Leg Back Extension Single Leg Bent Leg Back Extension Single Leg Bent Leg Reverse Hyper Quadrupled Hip Extension Single Leg Glute Bridge Bilateral Anteroposterior Straight Leg Exercises Exercise Resistance (lbs) 180 2 Red Bands 100 1 Red Band 100 50 Purple Band Mean Activation % 43.0 99.4 65.0 199.2 45.0 Reverse Hyper 45 Degree Hyper 45 Degree Hyper Back Extension Back Extension Elevated Straight Leg Glute Bridge Poor Man's Back Attack Unilateral Anteroposterior Straight Leg Exercises Exercise Resistance (lbs) 100 Bodyweight Bodyweight 25 plus 1 Red Band Bodyweight Mean Activation % 97 39.5 33.0 26.8 143.4 14.7 130.0 119.0 118.0 151.8 36.1 Peak Activation % 185.4 42.
2 20. http://www.4 44.7 16.1 Peak Activation % 57.0 14.html 4/7/2011 .6 Peak Activation % 46.0 Natural Glute Ham Raise Stability Ball Leg Curl Glute Ham Raise Glute Ham Raise Glute Ham Raise Sliding Leg Curl Abduction Exercise Exercise Resistance (lbs) 1 Red Band Mean Activation % 18.0 82. Standing Cable External Rotation Adduction Exercise Exercise Resistance (lbs) 100 Mean Activation % 3.4 Peak Activation % 6.3 102.Page 11 of 13 Unilateral Anteroposterior Extension Exercise Exercise Resistance (lbs) Bodyweight Mean Activation % 39.2 Vida Guerra.t-nation.5 Peak Activation % 4.0 Bird Dog Anteroposterior Flexion Exercises Exercise Resistance (lbs) Bodyweight Bodyweight Bodyweight 50 2 Red Bands Bodyweight Mean Activation % 5.1 Peak Activation % 48. favorite of glute fans everywhere.8 Band Clam External Rotation Exercise Exercise Resistance (lbs) 30 Mean Activation % 20.5 3.2 104.9 Peak Activation % 9.1 Standing Band Abduction Transverse Abduction Exercise Exercise Resistance (lbs) 1 Red Band Mean Activation % 27.0 Standing Cable Adduction Transverse Adduction Exercise Exercise Resistance (lbs) Swiss Ball Mean Activation % 2.4 Seated Swiss Ball Adduction Wrap-up Hip extension may never be as sexy as benching a few hundred pounds or strapping some plates around your waist for weighted chin-ups.9 Peak Activation % 135.com/portal_includes/articles/2009/09-178-training. but focusing on the different force vectors and exercises will have a bigger impact on your training than you may think.1 30.9 7.
t-nation.com/portal_includes/articles/2009/09-178-training.html 4/7/2011 .Page 12 of 13 Jamie Eason's glutes. pleasing AND functional. About Bret Contreras http://www.
com or email him at bretcontreras@hotmail. If you have comments or questions for Bret.com.html 4/7/2011 .Page 13 of 13 Bret Contreras received his master's degree from Arizona State University and has been a Certified Strength and Conditioning Specialist and fitness studio owner for the past several years. or if you'd like to purchase Advanced Techniques in Glutei Maximi Strengthening.com/portal_includes/articles/2009/09-178-training. http://www.t-nation. please visit his website at TheGluteGuy.
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