Fitness Guides

Baby Got Back | Glute Activation and Growth Tips

Today’s Post is a quickie Glute Workout

So you bought your first power rack, and barbell now what? How bout a quick glute activation workout! These simple glute activation tips and mini workout will grow your glutes in no time!

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:

Monday

Sumo Deficit Deadlifts 3 sets 5-10 reps

Barbell Hip Thrusts 3 sets 5-10 reps

Be sure to add a nice squeeze at the top of the movement

Wednesday

Barbell single leg hip thrusts 5 sets 10-20 reps

Sumo Squats 3 sets 10-20 reps

Friday 

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!

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