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Podcast Notes: The Best Exercises for your Glutes!

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In this episode of the Brawn Body Podcast, I discuss the glutes and glute training in great detail.


In this episode, I reviewed:

  • Glute anatomy

  • Should I isolate my glutes?

  • Best glute exercises

  • Glute exercise programming


And more!

Below are notes about each section


Anatomy of the glutes

  • Gluteus Maximus

  • EXT & ER the hip, PPT

  • Largest muscle in the body

  • Runs from sacrum & ilium to outside of the femur (greater trochanter & ITB)

  • Horsepower!

  • Gluteus medius/minimus

  • Two separate muscles anatomically

  • ABD/IR hip, stabilization.

  • Key for the squat!

  • Ilium to lateral femur


Glute Isolation

  • Should I isolate my glutes, using things like booty bands, butt blasters, etc.?

  • Yes, and no.

  • Isolation exercises should NOT be the focus

  • Isolation does have a place: Pre-exhaust/neuromotor recruitment, or finisher

  • Heavy compounds should be the focus!

Best Glute Exercises

  • The key is lifting heavy with progressive overload!

  • Increase weight, tension, etc.

  • Dan’s top glute exercises

  • Stepups

  • Number one for gluteal activation in the linked study

  • Often done incorrectly

  • Stepup from the butt, not the knee

  • Tempo

  • Hip Thrusts

  • You had to see this one coming if you know me!

  • Bret Contreras’ exercise of choice

  • Heavy loading for direct posterior chain recruitment

  • Some studies show improved strength in other movements without actually doing them!

  • Carryover into sprinting as well

  • Squats

  • The king of lower body exercises

  • Glutes needed throughout (med/min for knee tracking)

  • Use squat rep maxes to predict other rep maxes (ie deadlift)

  • Deadlift/hinge variations

  • The king of full body exercises

  • Discussed in other podcasts, such as back training

  • Tight glutes needed throughout motion for lockout

  • Heavy load!

  • Lunges

  • Like a squat, but one leg at a time

  • Bonus: Hill sprints

  • Use the engine you’re building!

  • Post-episode addition: Monopodal squats. Are these the next greatest leg exercise? Combining a squat, lunge, and stepup motion all in one, with even better benefits? Check it out here! https://pubmed.ncbi.nlm.nih.gov/32236133/


In this episode, I referenced the following people and articles



Information in this post is for educational purposes only, and is not intended to diagnose or treat any disease or condition. Consult your primary care provider prior to making any changes in your diet or lifestyle/exercise habits as discussed.


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