Glute Exercises You Need In Your Training Program | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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...
More Cool Stuff You'll Like

How Functional Training Has Overly Complicated Strength Training

How Functional Training Has Overly Complicated Strength Training The Truth about "Functional" Fitness It's a term that's been thrown around for as long...

The Best Single-Leg Exercises for Youth Athletes

Get a Ripped Core With 6 Advanced Dead Bug Variations

These 3 Single-Leg Movements Will Improve Your Squat Technique

Blast Through Plateaus with Tempo Sets

5 Softball Catcher Drills for Throwing Power

7 Ways to Work Out Competitively Without CrossFit

Get Faster by Improving Your Core Mobility

A Better Way to Train Your Core

Never Bench Press With Your Feet in This Position

3 Nordic Hamstring Curl Exercises to Boost Your Performance

10 Ways to Get Stronger With a Sandbag

Dominate Your Bench Test With This Strategy

How Often Should You Vary Your Exercise?

Make Lifts More Challenging With Resistance Bands

Basketball In-Season Battle Rope Complexes, Part 1

3 Post-Activation Potentiation Combos for Explosive Strength

Top 5 Baseball Strength Training Myths

Don't Train Your Arms Until You Can Do These 4 Things

Perfect Your Squat Technique With the Unloaded Squat

7 Strategies for Faster Workout Recovery

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Build Full-Body Strength With 5 Suspension Trainer Exercises

7-Exercise Core-Blasting Workout

Kyle Lowry's 12-Week All-Star Training Program

Break Through Plateaus With the 1-10 Drop Set Method

Female Athletes: Get Strong, Not Bulky, With These Workouts

4 Lifts to Build Wrestling Strength

5 Isolation Exercises Your Workout Is Missing

The Simplest Bodyweight Workout Ever

3 Sandbag Training Mistakes Athletes Make

Master the Lateral Lunge to Improve Your Hockey Stride

7 Best Lower-Body Strengthening Exercises

4 Deadlift Variations to Increase Your Pull

Build Powerful Pecs With This Multi-Angle Chest Workout

Improve Your Back Strength with the Inverted Row

Notice On-Court Results With This Basketball Core Workout

7 Strategies for Dealing With a Meathead in Your Gym

3 Explosive Exercises Designed to Increase Pitching Power

7 Exercises That Safely Build Shoulder Strength

Bench Press Grip Guide: How Hand Placement Changes the Exercise

4 Sure-Fire Ways to Build a Strong Core

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

4 Exercises to Build True Lacrosse Power