What’s the most effective way to strengthen the glutes?

Question

Matt Eiden · Answer

Recent Studies have shown that hip thrusts are the most effective way to Target your glute muscles in your shoulders on a bench and you're a barbell on your waist. Squatting and deadlifting are very good too but hippocras give more Lube recruitment than those especially if you throw a band around your knees as you have pressed. Gets more glute Recruitment and build more glute strength than squatting and deadlifting. Those are both very good exercises as well. Especially if you take your squad a little deeper, you get more out of your boots. Other variations are step-ups the probably the best single leg exercise to Target your glutes, especially at the slightly higher variation and then also 45-degree back extensions where your body is at a 45 degree angle. You're lifting your torso up and down if you keep your torso, Crunch slightly flexed, you get way more out of your glutes when your spine and lower back. Also, reverse hyper reverse hip extensions, where you're lying over machine the table and you have a strap around your ankles with weights and you lift your legs up and down targeting your glutes. Kind of from the bottom up is a very good effective way to strengthen your glutes. So those are all good ways to hip thrusting and step-ups the best. And then 45-degree back extensions and reversed if extensions are very good as well.

Wendy McClure · Answer

The most effective way to strengthen your glutes. The answers by the previous experts are impeccable and the movements are wonderful. And if we remember as John Sinclair pointed out how the muscle fibers of the glutes are a fan. However, what I'm seeing was athletes, particularly who are very quad dominant and very anterior chain dominant, it's hard to get the hip hinge into those movements. So just to Q to make sure that when you're doing a lateral. Lunge or a curtsey lunge or reverse lunge or anything in between that you're getting that hip hinge involved. So make sure that instead of driving those forces forward, so much notice, my pelvis isn't moving very much. My glutes are not on stretch, getting that hip hinge involved in your reverse lunge in your lateral lunge, so that you really get in getting that glute on stretch. As you decelerate versus this motion forward. I hope that helps we all need to kind of keep ourselves honest in our technique, as we squat lunge, Etc.

Gina Grain · Answer

All right. And what is the most effective way to strengthen the glutes? I'm going to show you three of my favorite exercises for strengthening the glutes. Doesn't need much weight. Grab a dumbbell with the first ones called a curtsy lunge. Okay? So you can grab onto the dumbbell with with two hands are going to come move your back foot. What from behind you get a slut you're going to rotate your upper body towards the front foot here. Tap The weight on your your toe while stick you what about while reaching behind you with the back of the back foot will see, just passed my midline, which forces your hip out a little bit stretching these fiber, your blue fibers through here, loading into that stretch position and then coming back up. Okay, so you reach back around just a little bit, you can see my meant my foot, just pass them in line, shifting your hips back to the side and then coming back up. This is called a curtsy lunge, okay? I'm going to show you from the side. Here, tap getting that rotation to getting that hip. Moving on to the side which are optimal conditions for loading that Loop, that's the first one then. We can bring these same the same theories to a reverse lunge. You can step straight backwards. Again, folding over at the hip small rotation, your hips, not moving to the side quite as much, but you've already activated that by doing the first one, the curtsy lunge. So then you can bring it to a reverse lunge. The third one is getting into a lot. Our Lounge here again, will small rotation. The hip goes back. You're here, and you're loading that glute. So, small tap rotation, you can use one hand or two, hymns? Okay, you're still. Get you still getting that rotation in? I prefer one hand, but as it gets heavier, you might want to hold on to that way. The two hands, okay? So, here ladder off. Reverse and occurred. So you can see everything shifting out to the side. And we're getting that low in that stretch and Optimum activation of your glutes. So there's three exercises and those are work for you.

John Sinclair · Answer

What's the most effective way to strengthen the glutes? Well, if we think of the glute, let's think of it as the shape of it. So the shape of it is it's kind of shaped like a fan. So we think of the outside of the glute here. It's shaped kind of like a fan and all the fibers of the glute muscles kind of run at an angle. And so any tissue that has a big angle to it. Develops really well when we add rotation to it and motion in more than one plane. So what we're going to do is we're going to do a Directional loaded exercise with the Viper Pro, which I think is the most functional way to approach strengthening the glute muscle. So our movement pattern is going to be a forward lunge. So we're going to do a forward lunge, but we could also do a lateral lunge and we can do a transverse plane lunge and I'm going to do a chop with the Viper Pro. So what this is doing is I'm going to step, just beyond my midline. I'm going to internally rotate my foot. And I'm going to drive my hips through the frontal plane. The same time, I'm going to take my opposite hand and drive it across my knee. So this is a chopping pattern with a forward lunge coming across. And what we're doing is we're lengthening all the fibers of my glued on this side here. So if I go to the side, same idea I'm going to move to the side but I'm going to try and internally, rotate my hip. So that when I load my foot into the ground here and drive my opposite hand across, I'm getting maximal length. So it come into the side. Boom. Boom, boom. And as I go into the transverse plane or rotational lunge, I'm driving across. Okay, so a lot of times we see, people wanting to do all this stuff doing hip Bridges or hip Hyperextensions. These are all effective for isolating the glute. If you truly want good function of the glute muscle and what it does, then try those three.

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"What’s the most effective way to strengthen the glutes?"