The glutes are truly incredible muscles. They can move a lot of weight if we train them to, but more applicable is that when trained properly they can make clothes look a lot better. Got pants that sag in the back? Grow some glutes. A dress that fits weird? Grow some glutes. Jeans that are stretched out and lost their shape? Grow some new shapes to fill them in.
Aesthetics aside, a strong backside coupled with a strong back can make you invincible in the gym. Heavy deadlifts programmed for the day got you dreading what your back is going to feel like in the morning? Maybe you should be dreading what your glutes and hamstrings are going to feel like in the morning if they’re doing their job and moving the weight.
The glutes are truly incredible muscles.
Many people seem to think that heavy deadlifts and squats are all that is needed to grow a healthy juicy peach, but the problem is that these lifts don’t train the glutes at full hip extension, which is where these muscles are the most active. For example, by the time you reach full hip extension (at the top) of a deadlift, the weight is mostly stacked vertically through your joints rather than demanding a ton of work from the hip musculature.
Below are 4 ways that you can train the glutes for maximal growth and strength outside of traditional squats and deadlifts. Add these in 2-3 times per week, eat for growth, and watch the glutes grow! Check out the videos below to learn some exclusive tips and tricks for each exercise.
Add these in 2-3 times per week, eat for growth, and watch the glutes grow!
1) The Hip Thrust
2) Banded Hip Abduction
3) Back Extension or Glute/Ham Raise
4) Progressive Overload of the above exercises: SET PRs
The most tried and true method of making muscle strength and size gains is through the use of progressive overload. What this means is that you are increasing the demand on your musculature each time you train to encourage muscles to adapt. The only way of keeping track of this is to write down your numbers. Make sure that you refer back to your numbers and increase the resistance and/or number of reps completed each time you lift.
The only way of keeping track of this is to write down your numbers.
Growing your glutes doesn’t stop here! If you’re interested in a ‘Grow Your Glutes’ online, workout program, send us an email! We’d love to create one if you’re interested.
Send us an email (TeamSP@SportsPerformancePT.com) and we’ll be listening to what you all think!
– Dr. Marissa Rescott, PT, DPT, CF-L1