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:
Should I isolate my glutes?
Best glute exercises
Glute exercise programming
Below are notes about each section
Anatomy of the glutes
EXT & ER the hip, PPT
Largest muscle in the body
Runs from sacrum & ilium to outside of the femur (greater trochanter & ITB)
Two separate muscles anatomically
ABD/IR hip, stabilization.
Key for the squat!
Ilium to lateral femur
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
Number one for gluteal activation in the linked study
Often done incorrectly
Stepup from the butt, not the knee
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
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)
The king of full body exercises
Discussed in other podcasts, such as back training
Tight glutes needed throughout motion for lockout
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.