How To Build A Great Glute Day

I’m gonna teach you how to design your own effective glute day. When training glutes, it’s important to perform exercises that target all three major muscles in the glutes, the gluteus maximus, gluteus medius, and gluteus minimus. We also need to consider different movement patterns and resistance profiles to ensure a well-rounded workout.

Key Movement Patterns

When designing your own glute workout, there are three key movement patterns you want to include:

🍑 Knee Dominant Movement: These exercises primarily target the glutes through knee flexion and extension. Examples include:

• Squats

• Bulgarian Split Squats

• Lunges

🍑 Hinge Movement: These exercises focus on hip flexion and extension, engaging the glutes heavily. Examples include:

• Romanian Deadlifts

• Hyperextensions

• Good Mornings

🍑 Bridge Movement: These exercises involve hip extension with a stable torso, maximizing glute engagement. Examples include:

• Hip Thrusts

• Glute Bridges

• Single-Leg Hip Thrusts

Resistance Profiles

In addition to movement patterns, we also want to include different resistance profiles - exercises that work the glutes in both lengthened and shortened positions.

• Lengthened Position: Muscles are under the most tension when they are stretched. An example is the bottom position of a squat, where the glutes are stretched and under maximum load.

• Shortened Position: Muscles are under the most tension when they are contracted. An example is the top position of a hip thrust, where the glutes are fully contracted.

Muscles contract by shortening and lengthening, so it’s crucial to include exercises that target both phases. For example, a hip thrust will work the glutes hardest when they are shortened in the top position, whereas a squat will be hardest when the glutes are lengthened in the bottom position.

Structuring Your Glute Workout

Generally speaking, an effective glute workout can include two exercises that work the glutes in a shortened position and two that work them in a lengthened position, while incorporating all three movement patterns.

Here's an example of a balanced glute day:

1. Bulgarian Split Squat (Knee Dominant, Lengthened)

2. Romanian Deadlift (RDL) (Hinge, Lengthened)

3. Hip Thrust (Bridge, Shortened)

4. Hyperextensions (Hinge, Shortened)

That’s a solid glute day right there.

Additional Tips for an Effective Glute Day

1. Warm-Up: Always start with a dynamic warm-up to prepare your muscles for the workout. You can include movements like glute bridges, squats, and leg swings.

2. Progressive Overload: To see continuous improvement, gradually increase the weight or resistance over time. This principle applies to all strength training.

3. Mind-Muscle Connection: Focus on feeling your glutes working during each exercise. This can enhance muscle activation and effectiveness.

4. Recovery: Ensure you give your glutes adequate rest between workouts to recover and grow. This typically means at least 48 hours of rest before training them again.

5. Variation: While it's essential to have a structured plan, incorporating different exercises/variations or manipulating reps, sets and tempos over time can prevent plateaus.

6. Form and Technique: Prioritise proper form over lifting heavier weights. Good technique reduces the risk of injury and ensures the target muscles are being worked effectively.

There’s how you can create an effective glute workout that helps you build glutes that will make your ex cry. :) I hope that helps!

HAPPY LIFTING!!

With love,

Sandra xxx