The Case For Specialized Glute Training
Glutes are a very important part of any athlete’s physical preparation. They have been shown to improve strength, power, speed and agility. However, there is still much debate among experts regarding their role in sports performance. Some believe that they do not play a significant role at all; others say that they play an essential one in order to achieve optimal results. There are many factors that influence glute development, but some of them include genetics, training status (beginner or advanced), sport type (powerlifting vs bodybuilding) and the amount of time spent in the gym.
In general, beginners will benefit from lower intensity exercises such as squats and deadlifts while intermediate athletes may want to focus on higher rep ranges like 3-5 sets with high reps. Advanced athletes need to train both types of muscles equally.
As far as what kind of glute training routine is best for each individual, it depends on the goals. If you’re just starting out, then your goal should be to get stronger and build up your muscle mass before moving onto heavier weight lifting routines. You’ll probably want to start off with lighter weights and gradually increase the weight until you reach your maximum strength level.
Older lifters and lifters with pre-existing muscle or joint injuries may want to focus on higher rep ranges (10-15) with medium weight instead. However, these lifters may also benefit from lowering the weights and doing more reps in order to maintain strength while rehabbing an injury. There are tons of different types of glute exercises that can be incorporated into your routine in order to optimize performance and get the most out of your training. Some of these exercises include:
Barbell Hip Thrusts
Single Leg Hip Thrusts
Single Leg Deadlift
The glute bridge and hip thrust are very popular among fitness experts. They’ve been shown to activate your glutes the most when compared to other exercises. In fact, they’ve been shown to activate your glutes more than squats! They’ve also been shown to activate your quadriceps, hamstrings and adductors to a lesser degree. Some other glute exercises like deadlifts and back extensions are also effective.
Most of the studies on glute activation have been done on machine exercises like the hip thrust instead of free weight exercises. More research is needed to figure out exactly how much each exercise works your glutes. However, barbell hip thrusts, barbell deadlifts, single leg deadlifts and back extensions are currently some of the best exercises for building muscle and strength in your glutes.
Sources & references used in this article:
COMPARATIVE ANALYSIS OF THE GLUTE HAM DEVELOPER EXERCISE by JV de Mendonça, RORF Netto, FA da Cruz… – … CPAQV–Centro de …, 2020 – researchgate.net
Specialized strap system for use with barbells by DPJ Barrow – US Patent App. 16/419,029, 2019 – Google Patents
What Does the Glute Ham Raise Really Target? by BC T-Nation – xbodyconcepts.com
TRAINING THE HAMSTRINGS AND GLUTES by B Contreras