I have been getting a lot of questions about glute exercises, which is no surprise really. I mean who doesn’t want to develop serious glute strength, and build a great looking ass?
The goal with our glutes is to improve strength throughout the entire range of hip extension.
To do this you want to change the point of maximal loading on the glutes during a given exercise.
There are two ways that you can do this:
1) Change the position of your body.
2) Change the direction of the load coming into your body.
I am going to show you two exercises I learnt from Nick Tuminello of Performance University, who introduced me to this whole concept. This gives us some great training options for improving the form and function of our glutes, so make sure you give these a real go!
The 3 Step Glute Protocol
Exercise 1# –Single Leg dead lift with kettle bell 6-10 reps
Exercise #2 – Single Leg dead lift with cable or resistance band for 6-10 reps
Exercise #3 –Single Leg Curl on an exercise ball for 6-12 reps.
These exercises work to develop complete range glute strength because each of the three exercises involved maximally loads you glutes at different points in the range of motion. Exercise 1 in the protocol maximally loads the glutes at the bottom of the movement. Exercise 2 loads the glutes maximally at mid range and exercise 3 loads the glutes at the top since your body position is now perpendicular to the pull of gravity.
