Glute Exercises You Need In Your Training Program

January 25, 2013 | Chris Hitchko

Must See Strength Training Videos

As one of the body's deepest and most powerful muscle systems, the glutes are responsible for a solid majority of athletic movements. Glute exercises help build maximal strength, increase velocity and boost power output. (Read more on STACK'S Glutes page.) However, in my position as a trainer, I continually see weak glutes from over-dominant hip flexors. If I had a chicken for every time I saw someone perform Squats improperly, I would have my own chicken farm.

(Check yourself before you wreck yourself: Squat 101: A How-To Guide.)

Also, people, please end your love affair with the Leg Press machine. Granted, the Leg Press allows you to maximize the load, but hip extension is limited and it inhibits the glutes.

The following are my five best glute exercises. I believe everyone should incorporate them in their training program to maximize the recruitment of the glutes.

Hitchko's Five Best Glute Exercises

Hip Thrusters

Control the movement and make sure to thrust, or "pop," the hips during the upward phase.

Back Squats

These work the glutes and hamstrings more than Front Squats.

Single-Leg Bosu Squats

Unilateral training is beneficial because the majority of our movements are performed with one leg. This glute exercise bridges the gap for any weaknesses in just one leg.

Broad Jumps

Do you see many volleyball players or track athletes with weak glutes? Enough said.

Stiff-Legged Deadlifts

A great single-joint movement to strengthen the lower back, glutes and hamstrings.

Glute Workout

Take your glute exercises to the next level with the following workout:

  • Broad Jumps: 5 sets of 10 maximal jumps (rest for three minutes between sets)
  • Back Squats: 5 sets of 5 reps (heavier weights with longer rest periods of between three and five minutes)
  • Single-Leg Bosu Squats: 3 sets of 10 reps per leg, resting for one minute
  • Compound set of Stiff-Legged Deadlifts immediately followed by Hip Thrusters: 10 reps each, resting one minute after Hip Thrusters

Make sure to like us at www.facebook.com/showupfitness and get more exercises and helpful dieting tips.

Topics: GLUTES | LOWER BODY
Chris Hitchko
- Chris Hitchko, CSCS, owns ShowUp Fitness, a personal training facility with locations in Santa Monica and the San Francisco Bay area. He is also an...
Chris Hitchko
- Chris Hitchko, CSCS, owns ShowUp Fitness, a personal training facility with locations in Santa Monica and the San Francisco Bay area. He is also an...
Must See
RGIII Talks About His Legacy RGIII Talks About His Legacy
Views: 30,273,546
Antonio Brown Juggles 3 Footballs Antonio Brown Juggles 3 Footballs
Views: 1,214,177
NFL Wide Receiver Randall Cobb Outworks Everyone NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 33,710,661

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,018,026
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,983
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,834
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

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,770
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,480
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,083
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,163
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,164

Load More
More Cool Stuff You'll Like
Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

The Most American Workout Ever

The Most American Workout Ever

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

8 Cures for a Weak Grip

8 Cures for a Weak Grip

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

YardBarker