What do all strong men and women have in common? A pretty big and very strong set of cheeks. I recently read a www.t-nation.com poll on instagram where 46% of those who voted declared they do not do any dedicated glute training. Beneath in the comments Ben Bruno commented 46% of people are idiots… I concur.
For those looking to become insanely strong, When hip hinging and performing a deadlift what muscle is takes on the majority of the work? Don’t you dare say lower back! And if you do you ought to check your technique… like now. It’s your glutes, they produce a huge amount of force to both lift from the floor and thrust forward during a deadlift.
During your squat what muscle group will get you out of the whole? What muscle group keeps you tight and strong in the rack position? What muscle group protects your lower back throughout the whole movement. If your not thinking glutes then you need to assess your technique and go and check out some of our squat and deadlift videos.
So we have established that your glutes are pretty important when it comes to being strong in a deadlift and squat. Added to this we know how being strong in those movements will transfer over positively into any other disciplines, especially power athletes. Top Rugby players? Big strong glutes. Amazing sprinters? Big strong glutes. Serena Williams…
So How Do I Get Big And Strong Glutes?
Firstly you need to learn how to use them effectively in all your exercises, so you might have to take a step back and look at your technique. You will need to take a look at some of our training videos that will help you to understand how to perform each exercise both safely and effectively.
You will have to use activation exercises to get them firing so you can utilise their power during your training. This coincides with improving your exercise technique. Perform glute bridges, hip thrusts and frog pumps. Don’t just do a couple of reps and go through the movement, really focus on the mind muscle connection with the contracting muscles, squeeze them as hard as you can to produce as much force as you can and really switch them on.
You need to do what 54% of T-nation readers do and actually train them directly. Once you have done your mobility work, gone through your activations and performed your primary lifts you need to do some accessory exercises and this is your chance to really develop your glutes. Exercises such as;
Hip Dominant Step Ups
To name a few...
How Do I Implement This?
Here are some example session that incorporate dedicated glute activation and exercises;
Mobility and Activation
Single leg hip thrust
Barbell Hip Thrusts
Bulgarian Split Squats
Mobility and Activation
BW Hip Thrust
Barbell Glute Bridge
Deficit Step Up
GLUTE DOMINANT EXERCISES
It is important to realise that these are just a couple of recommendations and very glute dominant workouts. Try out these two sessions to really develop the target area and improve your primary lifts.
What To Do Now?
The first and most important element to introduce into your training is checking that your technique is correct and continue to work on technical improvements for years and years to come. Those who focus on technique early on and continuously will ultimately be better off in the long run. Those who focus on weight first usually get injured. Suck it up, get a coach or at least do some extensive research for months and months to get better. I wonder where you might find that information..?
The second element to introduce is activation exercises alongside your warm up and mobility work. The aim here is to focus on ‘the squeeze!’ basically how much force you can produce in your butt cheeks. This often incorporates bodyweight exercises or light resistances where you have to produce the force and effort, increasing your mind muscle connection, increasing fibre recruitment and incorporating the muscles when using those movement patterns that will transfer into the primary and accessory lifts..
The third element to apply to your training is taking your activated muscles into the primary and accessory lifts and making sure you combine these switched on muscles with your new and improved technique to ensure that you are safely and effectively building your glutes. Leading you to becoming bigger, stronger and more athletic, especially in the ‘ass’ region.