{"id":3438,"date":"2019-09-10T21:43:46","date_gmt":"2019-09-10T21:43:46","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=3438"},"modified":"2021-06-28T17:50:57","modified_gmt":"2021-06-28T17:50:57","slug":"build-strong-glutes","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes\/","title":{"rendered":"Build Strong Glutes"},"content":{"rendered":"\n

By Meghan Callaway And Matthew Ibrahim<\/em><\/p>\n\n\n\n

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Strong glutes can really help improve your overall performance, and can potentially make your body more resilient to certain injuries and issues.<\/p>\n\n\n\n

In short, no matter your age, gender, training experience, and background, including an assortment of glute exercises in your training program will likely be well worth your while. Make sure to include exercises that address the different planes of movement, and include both bilateral and unilateral exercises in your program. <\/p>\n\n\n\n

Strong people typically possess a well-developed pair of glutes. Let\u2019s just be real for a second: generally speaking, the majority of people training and exercising crave strong glutes to look better, feel better and perform better. Whatever your reason, be sure to incorporate exercises that directly target the glutes.<\/p>\n\n\n\n

Are barbell hip thrusts the holy grail of glute training? <\/strong><\/p>\n\n\n\n

Many people falsely assume that in order for them to achieve their goal glutes, they absolutely MUST perform heavy barbell hip thrusts or glute bridges. While these two exercises can be great options, they might not be the best options for everybody.<\/p>\n\n\n\n

Let us be perfectly clear: we are definitely not hating on barbell hip thrusts or glute bridges – we love them! Both can be very beneficial exercises when they are performed correctly, and are implemented intelligently. That being said, we decided to stray from the norm and instead provide some other extremely effective options. <\/p>\n\n\n\n

Overall, we are big fans of using a variety of training tools to effectively train the glutes in multiple ways (i.e., different angles, bilateral vs. unilateral, controlled tempos, going for the \u201cpump\u201d vs. going for strength, etc.).<\/p>\n\n\n\n

Here’s our list of 8 exercises to help you build strong glutes:<\/strong><\/p>\n\n\n\n

1. Barbell Staggered Stance RDL With Band Resistance Around Hips<\/p>\n\n\n\n

2. Chain 1-Leg Hip Thrust With Knee Drive<\/p>\n\n\n\n

3. Glute Ham Raise + Band Resistance (credit to Eric Cressey)<\/p>\n\n\n\n

4. Kettlebell Dead Stop 1-Leg RDL<\/p>\n\n\n\n

5. Rear Foot Elevated Split Squats With Focus On Posterior Chain<\/p>\n\n\n\n

6. Dumbbell Mini-Band Frog Bridge<\/p>\n\n\n\n

7. Side Plank Band Resisted Clamshell Combo + Bottoms-Up Kettlebell Hold<\/p>\n\n\n\n

8. Barbell RDL With 5-Second Eccentric<\/p>\n\n\n\n

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#1) Barbell Staggered Stance RDL With Band Resistance Around Hips<\/strong><\/p>\n\n\n\n

Meghan’s Tips: <\/strong><\/p>\n\n\n\n

With this exercise, the band resistance, which is coming from behind, will really help reinforce the ever-important hip hinging movement. The addition of the high tension band plus the weight will really torch your hamstrings and glutes. With the staggered stance, your front leg should be doing the majority of the work. Play around with your stance and see what works and feels best. But avoid placing your back foot so it\u2019s too far back (like you would during a split squat) as this generally makes executing the hip hinging movement very awkward. Also, maintain a \u201ctrain track\u201d stance versus a more narrow \u201ctightrope\u201d stance. This will give you a more stable base to work from. For the duration of the exercise, make sure the barbell remains close to your body, and does not drift ahead. <\/p>\n\n\n\n