Whether for aesthetics or sporting performance, glute training should be at the forefront of everyone’s training program. Obviously we practise what we preach and here at The Fitting Rooms you’ll see an array of strong glutes, on clients and trainers alike!
It goes without saying that a strong set of glutes are desirable from an aesthetic point of view, but there are a couple of, potentially more important, reasons to develop buns of steel:
– Back Pain. Physios will generally tell you that the most common dysfunction they see in people with lower back pain is inactive glutes, this is often also the cause of knee pain. Strengthen and activate your glutes and you’ll hugely reduce the stress on your spine which has been causing you pain!
– Athletic performance. Glutes, along with hamstrings, are responsible for the hip extension movement, which is the most force you can generate as a human being. Develop your glutes and you will become faster, stronger and more powerful in your field of sport.
So how do we go about building that booty? Well, you have to start moving some weights!
Glutes are best developed by lifting heavy. Glute-bridges are fine as an accessory exercise, but for real activation you should be primarily focused on large, compound, lower-body movements.
Below is an example of a glute-dominant leg workout:
A1: Back Squat 3 x 10 reps – rest 30 seconds
A2: Barbell Lunge 3 x 12 reps – rest 90 seconds
B1: Hamstring Curl 3 x 6 reps – rest 45 seconds
B2: Dumbbell Step Up 3 x 10 reps – rest 45 seconds
C1: Good Morning (wide stance) 3 x 12 reps – rest 45 seconds
C2: Reverse Hyper 3 x 12 reps – rest 45 seconds
D1: Barbell Hip Thrust (hold & squeeze at top) 3 x 15 reps – rest 60 seconds
Give it a try and let us know how you get on!