Woman Doing Squat Exercise For Glutes Link Integrated Health

The Top 3 Glute Exercises You Must Train!

When it comes to glute training most people opt-in for a variety of banded isolation exercises or super heavy compound lifts like squats. The reality is you must look at the anatomy and function of the glutes and select exercises and emphasize the execution that will help you develop the most pain-free! This article with explains 3 exercises which target the glutes in the “short” range where the area of most opportunity is and where so many people miss!

Anatomy

There are 3 main muscles to the glutes; Maximus, medius and minimus. While all of the muscle contracts, portions of the muscle have a different mechanical line of pull depending on where the femur is positioned thus biasing that portion more. This means that for overall glute development you will need to change your position to emphasize divisions at one point in your training cycle. You also need to know that muscles such as glute medius and minimus do a lesser degree of heavy lifting and are more tonic muscle meant to stabilize especially in gait. Targeting these muscle may make issues worse and lead to injury!

 

Barbell RDL with Band

Coaching Tip – The band helps to add resistance for you to push into at the top of the lift emphasizing the glutes in the short range.

45 Degree Hip Extension

Coaching Tip – Focus on a posterior tilt and pulling the pelvis down while contracting with your glutes NOT lumbar back.

Glute Bridge on Bench

Coaching Tip – Stay within your active range of motion. You know you have gone too far down when your knees move back.

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