Today’s Post is a quickie Glute Workout
When choosing your glute exercises for maximal glute growth and activation, you should make sure you do at least one compound glute move (such as deficit deadlifts), and one hip hinge moved (such as hip thrusts) every week. It is also worthwhile to do some sort of lung on a regular basis too. These exercises are particularly effective at training glutes.
You should aim to do 10-20 reps of each exercise, and to perform 2 exercises per training session. The moderate 10-20 rep range offers the best trade off between stimulus, fatigue, injury risk, and specificity with slow/fast twitch muscle fibers. However if you are training glutes multiple times a week you should work all rep ranges (5-10, 10-20, 20-30).
Remember to focus on proper form when performing these exercises. If you’re not sure how to do them correctly, be sure to ask a trainer or gym buddy for help. Or youtube. And always start out with lighter weights and work your way up over time.
A program I would design would look like this:
Sumo Deficit Deadlifts 3 sets 5-10 reps
Barbell Hip Thrusts 3 sets 5-10 reps
Barbell single leg hip thrusts 5 sets 10-20 reps
Sumo Squats 3 sets 10-20 reps
Barbell Walking Lunges 4 sets 20-30 reps.
Glute training is not a one size fits all proposition. What works for someone else may not work for you, and vice versa. However, by incorporating the exercises and glute activation tips we’ve listed above into your routine on a regular basis, you can be sure that you are doing everything possible to maximize glute development and reduce your risk of injury. If you have any questions about these exercises or want more tips on how to train your glutes effectively, let us know in the comments below!