The video explains how weak and underdeveloped glutes can stall your strength, compromise posture, and even cause back pain. The good news is that you only need two effective exercises to strengthen your glutes, helping you look better, jump higher, and run faster! 💪
The expert behind these techniques is Bret Contreras, known as the Glute Guy, who holds a PhD in sports science. He illuminates that while the glutes consist of three muscles, the largest, gluteus maximus, is crucial for hip extension. However, common glute exercises often fatigue other muscles before fully engaging the glutes.
In place of traditional exercises like lunges, squats, and deadlifts, which can lead to muscle fatigue, the first recommended exercise is the Glute-Dominated Step Down. This movement allows your glutes to engage effectively without causing soreness, which is often associated with other compound movements. Keeping one leg in the air and optimizing your form focuses the workload on the glutes, making it a top choice for building both size and strength.
The second exercise featured is the hip thrust, designed to target your glutes in the squeezed position for maximum growth. This exercise complements the Glute-Dominated Step Down and is essential for developing that coveted round shape. Proper setup is pivotal: ensure your upper back is high on the bench, your feet are positioned correctly, and remember to brace your core and squeeze your glutes as you lift.
Additionally, Bret introduces the ‘scoop’ method vs. the ‘hinge’ method while performing hip thrusts. The scoop method focuses on tilting the pelvis and tucking the chin, effectively enhancing glute activation. Experimenting with both techniques can help you discover what yields the best results for you!
To effectively incorporate these exercises into your routine, Bret suggests doing 3 sets of 8–12 reps, 2-3 times a week to see solid gains in your glute strength and appearance.
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By Jeremy Ethier