Dwyane Wade’s Glute-Strengthening Exercise for Jumping Higher

Basketball players often suffer from quad-dominance. In simple terms, this means that the quads are doing more work then they should, while the hamstrings and glutes are not functioning at full capacity. The fact that basketball players spend most of the game up on their toes or jumping is a main contributor to this imbalance.

To combat this, Dwyane Wade activates and strengthens his glutes early on in his workouts. The activation ensures his glutes are firing properly when he moves on to other lower-body movements. “[The exercise] is to get the hamstrings and glutes to fire,” says Tim Grover, Dwyane’s off-season strength coach and owner of ATTACK Athletics. “And in any workout, you want to make sure that the glutes are always firing. If there is one muscle that athletes have a difficult time firing, it’s the glutes.”

Activated, strong glutes translate into a faster, more powerful athlete. In the game of basketball, this means stronger drives to the hoop and higher elevation when jumping.

Superset the following Glute Bridge exercise with Dwyane's Alternate Single-Leg Hamstring Curl to make sure your glutes are activated and ready for the remainder of your workout.

Check out Dwyane’s entire workout here.

Power Plate Glute Bridge
• Lie with back on ground, heels on Power Plate and arms out to sides
• Rise into bridge position so that only shoulder blades touch ground
• Hold for specified duration, keeping straight line from knees to shoulders
• For final set, perform single-leg variation on each side

Modification: If Power Plate is unavailable, perform with heels on small box
Sets/Duration: 2-3x30 seconds
Coaching Points: Do not use elbows to assist in raising hips // Keep back straight // Push through Power Plate with heel[s]

Josh Staph
- Josh Staph is the Senior Vice President, Content at STACK Media and joined the company shortly after it was founded in 2005. He graduated from...
Josh Staph
- Josh Staph is the Senior Vice President, Content at STACK Media and joined the company shortly after it was founded in 2005. He graduated from...
Must See
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 37,418,296
Dwyane Wade Leads by Example Dwyane Wade Leads by Example
Views: 6,859,592
Why NFL Wide Receiver DeSean Jackson Counts His Blessings Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 6,468,061

Featured Videos

Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 20,495
Greg Nixon's Full-Body Dumbbell Circuit Greg Nixon's Full-Body Dumbbell Circuit Views: 317,794
SEALFIT: Pushing the Limits of What Athletes Are Capable Of SEALFIT: Pushing the Limits of What Athletes Are Capable Of
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Derrick Rose Explains How He Stays Positive Derrick Rose Explains How He Stays Positive
Views: 6,081,054
Allyson Felix Explains How To Choose a Coach Allyson Felix Explains How To Choose a Coach
Views: 8,690,928
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,919,945
Charging Ground Balls With Skip Schumaker Charging Ground Balls With Skip Schumaker
Views: 29,869
Yoga for Athletes: Crow Pose Yoga for Athletes: Crow Pose
Views: 3,539,411

Load More
More Cool Stuff You'll Like
8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Build Bulletproof Chest Strength With This Unconventional Method

Build Bulletproof Chest Strength With This Unconventional Method

4 Tips for Reducing Deadlift Back Pain

4 Tips for Reducing Deadlift Back Pain

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

3 Habits of Highly Successful Coaches

3 Habits of Highly Successful Coaches

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

The 4 Best and Worst Cable Machine Exercises

The 4 Best and Worst Cable Machine Exercises

3 Reasons Why You Should Do Full-Body Workouts

3 Reasons Why You Should Do Full-Body Workouts

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

Add Surprise Sets for a Great Workout Finisher

Add Surprise Sets for a Great Workout Finisher

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

5 Quick Workout Fixes for Faster Muscle Growth

5 Quick Workout Fixes for Faster Muscle Growth

3 Keys to Better Softball Workouts

3 Keys to Better Softball Workouts

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Not Making Bench Press Gains? Try These Strategies

Not Making Bench Press Gains? Try These Strategies

How You Can Olympic Lift With an Injury

How You Can Olympic Lift With an Injury

Build a Strong Upper Body With These Landmine Exercises

Build a Strong Upper Body With These Landmine Exercises

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Tobin Heath's Powerful Leg Workout

Tobin Heath's Powerful Leg Workout

Paul Rabil's Powerful Rotational Strength Workout

Paul Rabil's Powerful Rotational Strength Workout

Is It Too Soon for Olympic Lifts?

Is It Too Soon for Olympic Lifts?

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Get Faster to Pitch Harder

Get Faster to Pitch Harder

2 Brutal 10-Minute Workouts That Deliver Serious Results

2 Brutal 10-Minute Workouts That Deliver Serious Results

Kevin Love's In-Season Workout

Kevin Love's In-Season Workout

Speed Drill of the Day: Reverse Lunges

Speed Drill of the Day: Reverse Lunges

Train Like a Pro: James Harden's Basketball Maintenance Workout

Train Like a Pro: James Harden's Basketball Maintenance Workout

Build Athletic Strength with the Playground Sandbag Workout

Build Athletic Strength with the Playground Sandbag Workout

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

Train Like a Pro: Baseball Strength Workout Program

Train Like a Pro: Baseball Strength Workout Program

The Top 10 Mistakes Athletes Make in the Weight Room

The Top 10 Mistakes Athletes Make in the Weight Room

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

Train Like a Pro: Los Angeles Lakers Strength Training Program

Train Like a Pro: Los Angeles Lakers Strength Training Program

Abby Wambach's Soccer Power Workout

Abby Wambach's Soccer Power Workout

Train Like a Pro: MLS Soccer Strength Program

Train Like a Pro: MLS Soccer Strength Program

Todd Durkin's Complete Football Strength Training Program

Todd Durkin's Complete Football Strength Training Program

Get Faster With This Weightlifting Technique

Get Faster With This Weightlifting Technique

Speed Drill of the Day: Weighted Arm Swings

Speed Drill of the Day: Weighted Arm Swings

Jump Higher After a Month With These 3 Exercises

Jump Higher After a Month With These 3 Exercises

Build Strong Legs with the Leg Press Lockdown Workout

Build Strong Legs with the Leg Press Lockdown Workout

YardBarker