In Part 1 I discussed the importance of developing the gluteus maximus (GM). Now I'll show you how to develop this muscle.
Training
the Glutes
The
gluteus maximus – when properly proportioned – is a large muscle and is built
for generating a lot of force. On the other hand, the GM has the composition
necessary for endurance as it’s also a postural muscle. Thus it can be
maximally developed with both low repetitions/high weight and high
repetitions/low weight.
Indirect
Training: Sitting for long periods of time or playing most sports leaves the
hip flexors tight, which decreases the function of the GM on both a mechanical
and neurological level. Stretching tight hip flexors is an indirect method for
restoring glute function.
Flexing
your muscles: The glutes don’t enjoy being sat on for long periods of time.
Sitting causes your glutes to become lengthened and weak over time. Simply
flexing this muscle as hard as you can repeatedly throughout the day in many different
positions will go a long way in restoring glute function. Try flexing your
glutes while standing, seated, lying down, and with one foot on a step of
varying heights. If you have trouble flexing your glutes in a certain position
squeeze the muscle with your fingers for feedback.
Deadlift:
Barbells are useful for muscle development as they have the greatest potential
for loading. The downside is that some exercises such as the deadlift and squat
should not be performed without proper instruction. This exercise should only
be performed for low repetitions as technique slips with fatigue. Perform this
exercise for sets of 1-5 repetitions. Higher repetition sets of 5-10 can be
performed for the Romanian deadlift. This exercise should be performed at most
twice a week due to the amount of fatigue generated.
Squat:
The key to developing the glutes while squatting is to squat below parallel
(i.e. the crease in the hips is lower than the knees). Perform this exercise
for low repetitions for the front squat (4-6) and low to medium repetitions for
the back squat (5-12). Only experience lifters should deviate outside of these
ranges. While well-trained Olympic lifters perform this lift twice a day most
people are best served performing it 1-3 times per week.
Lunge:
The lunge can be performed with a barbell, but beginners are better off using
dumbbells. Begin by mastering the split squat before progressing to harder
variations. Perform lunge variations for 5-20 repetition sets. This exercise
can be performed 1-3 times per week, but it’s fatiguing to perform on the same
day as squatting.
Kettlebell
Swing: The kettlebell swing done correctly (i.e. lots of bending at the hips
and little knee bend) is a fantastic glute developer. This is another exercise
that requires good instruction. Once learned this exercise can be done for high
reps while maintaining good technique. Perform this exercise for 10-50
repetition sets. Perform this exercise at the end of a session 1-3 times a
week, but ideally not on a day with a deadlift variation.
Glute
Bridge: The glute bridge is simple to learn and doesn’t require a trainer
unless you can’t feel your glutes working or your lower back feels stiff. It
can be done with your bodyweight only, but can be progressed with a loaded
barbell across your hips. Perform for 5-20 repetition sets. The bodyweight
version of this exercise can be performed every day, but loading should only be
done 1-3 days per week.
Clam
Shells: The clam shell trains the hip external rotation function of the GM as
well as the other gluteal muscles. The exercise doesn’t require constant
coaching, but make sure that the movement is coming completely from the hip of
the working side. This exercise can be performed every day for sets of 5-10
repetitions.
Quadruped
Hip Extension: The quadruped hip extension doesn’t require constant coaching,
but perform next to a mirror so that you’re getting pure hip extension rather
than flexing and extending the low back. This exercise can be perform daily for
sets of 5-10 repetitions.
Glute
Program
Perform
clam shells, glute bridge, and hip flexor stretching on a daily basis for 5-10
repetition per side for 1-3 sets. Prepare for each workout with a 10min warm-up
of bodyweight exercises. Complete the listed number of repetitions for an
exercise and then take 30-60sec before beginning the next exercise. Use the
order A1, A2, A3 and then repeat this sequence twice more before moving on to
group B. If an exercise causes pain stop immediately and visit a health care
professional.
Day
1
A1:
Deadlift x5
A2:
Pushups x10
A3:
Hip Flexor Stretch x8/side
B1:
Split Squat x10/side
B2:
Dumbbell Row x10/side
B3:
Clam Shells x8/side
Day
2
A1:
Back Squat 3x8
A2:
(Band Assisted) Chin-Up or Lat Pulldown x8
A3:
Hip Flexor Stretch x8/side
B1:
Kettlebell Swing x20
B2:
Dumbbell Overhead Press x10/side
B3:
Clam Shells x8/side
Stay
fit,
Jonathan
Pratt
