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Introduction

Just like you, Im always trying to improve my understanding and knowledge of strength
training. Since I have a particular affinity for the glutes, the majority of experiments I
conduct out of my biomechanics lab revolve around the glutes. In the past year, Ive done a
lot of testing via video capture, force plates, dynamometry, and electromyography (EMG).
EMG technology has been especially helpful in regards to teaching me new aspects of glute
training. In this brief manual, Im going to teach you five things Ive learned about glute
training in the past twelve months. I hope you enjoy the tips!

2 x 4: Maximum Strength

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Tip #1: Goblet Squats Are REALLY Good at


Activating the Glutes
Having tested numerous clients in EMG with a variety of squat movements, I
was very surprised to find out how effective the goblet squat was at activating
the glutes.

As a matter of fact, some lifters (not all) experience higher glute activation
with relatively light dumbbells than they do when using heavy barbells placed
on their backs during the squat. Check out the pictures below from the same
subject. Note that in the top picture (70 lb goblet squats), the lifter
experiences far greater glute activity (top row) than she does with 185 lb back
squats (bottom picture). Bottom line do more goblet squats!

2 x 4: Maximum Strength

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Tip #2: Kettlebell Deadlifts are Also REALLY Good


at Activating the Glutes
The same phenomenon is seen frequently with kettlebell deadlifts. Some
lifters experience greater glute activity when deadlifting kettlebells with
lighter loads than they do when deadlifting a barbell. This is not the case with
every lifter, but it does occur in an surprising number of lifters.
See the two pictures below from the same subject. The top picture portrays
the muscle activity in a 203 lb kettlebell deadlift, whereas the bottom picture
portrays the muscle activity in a 225 lb barbell deadlift. Note the far greater
glute activity with the lighter kettlebell (top row). Bottom line deadlift with
a heavy kettlebell if you have access to one.

2 x 4: Maximum Strength

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Tip #3: Band Hip Thrusts to Failure Maximize


Glute Activation
It is commonly thought that heavy loads elicit greater activation compared to
light loads. However, this topic is a bit nebulous and likely depends on the
muscle and exercise being performed. While muscle activation is generally
low with light weights when the set commences, EMG activity rises
throughout the set. It rises in order to make up for the diminishing force
production brought upon by fatiguing contractions. If the exercise is effective
at keeping constant tension on the muscle, then the activation reached at the
end of the set when failure approaches can match the activation reached when
using maximal loads.
Below are two pictures from the same client. In the top picture, she performed
3 reps with 315 lbs with the barbell hip thrust. In the bottom picture, she
performed 20 reps with a strong band in the band hip thrust. Note that in both
pictures, she reaches a similar peak level of glute activation (top row).

2 x 4: Maximum Strength

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Want another look? Below is my own glute activation when performing band hip thrusts to failure. In
this case, I did 22 reps with the monster band using the Hip Thruster. Note that in the very last rep, I
achieve double the peak activation that I do on the very first rep. If you dont have a Hip Thruster, you
can set up bands in a power rack and perform band hip thrusts. You may also perform high rep barbell
hip thrusts.

2 x 4: Maximum Strength

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Tip #4: Keeping the Load Close to the Hips or COM


is Good for Glute Building
Whats the common link between the goblet squat, kettlebell deadlift, and hip
thrust? In each variation, the load is centered efficiently on the body. In the
case of the goblet squat, the load is positioned near the chest, which is close to
the bodys center of mass (COM). Compare this to the upper back placement
used in the back squat. In the case of the kettlebell deadlift, the bell is
positioned right between the lifters feet, and the arms travel inside of the
knees. Compare this to out in front of the lifter, which is the case in the
conventional and sumo (but not trap bar) deadlift. Finally, consider the bar
(or band) placement in a hip thrust its positioned right over the hips.

The only other exercise in the literature that Ive seen elicit huge amounts of
glute activity was the stone lift this study was performed by Dr. Stu McGill
and examined strongmen (McGill et al. 2009. Comparison of different
strongman events: trunk muscle activation and lumbar spine motion, load,
and stiffness. J Strength Cond Res. 23(4) 1148-61). The stone lift elicited a
peak glute contraction of over 250% of MVC (not quite what you see in a
heavy hip thrust, but still extremely high). Note that in a stone lift, the
strongman wraps his torso around the stone and performs a sort of
squatting/hip thrusting motion to raise the stone onto a box. Finally, a brand
new study (Aspe R, & Swinon P. 2014. Electromyographic and Kinetic
Comparison of the Back Squat and Overhead Squat Biomechanical
Comparison of Squatting Exercises. J Strength Cond Res. Published ahead of
print) showed that back squats with identical relative loads activated more
glute fibers than overhead squats.
Bottom line the greater the stability and coordination, the greater the glute
contraction. Stability and coordination, and thus glute activity, are enhanced
when the load is positioned near the COM or hips.

2 x 4: Maximum Strength

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Tip #5: Failing is Not Good for Glute Activity


And now for the final tip. When you go too heavy, the glutes cant fire to their
greatest degree. Ive measured squat failures (squat mornings), deadlift
failures (extreme roundback), and other lifts where the lifter used too much
weight. In each case, the glute activity is unimpressive compared to successful
attempts with slightly lighter loads.

In the two pictures below, the lifter performs a 365 lb hip thrust (top) and
band hip thrusts with two bands (bottom), which are too heavy for her on this
particular day. She wasnt able to achieve full hip extension and failed shy of
lockout. Compare this to what you see in tip #3 and youll notice that this lifter
was able to reach far higher levels of glute activation when using 315 lbs and
when using lighter bands to failure. Bottom line use high levels of effort, but
dont go too heavy to where form erodes or full ROM isnt attainable.

2 x 4: Maximum Strength

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Bonus Tip: Make Sure You Perform a Variety of


Glute Exercises
If you want to maximize your glute development, make sure you perform a
variety of movements. Squat and lunge movements create damage in the
glutes, which is good up to a certain extent. Hip thrust and barbell glute bridge
movements maximize glute activation, place the highest tension on the glutes,
and elicit high levels of metabolic stress. Lateral band movements target the
upper glutes. Deadlift and back extension movements are good for glute
development as well, as are RKC planks and kettlebell swings. Many lifters
omit exercises that stress end-range hip extension, which is a mistake. See the
pictures below and notice how you get much higher levels of glute activation
during maximum voluntary isometric contractions (MVICs) from a standing
position compared to fully-flexed squatting or partial squatting positions.

2 x 4: Maximum Strength

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Bottom line a variety of glute exercises will maximize gluteal muscle


development, but be sure to incorporate progressive overload via hip
extension exercises that target end-range hip extension such as hip thrusts,
barbell glute bridges, single leg hip thrusts, cable pull-throughs, and
horizontal back extensions, as these movements maximize active tension on
the glutes.

2 x 4: Maximum Strength

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