Ultimate Glute Guide

THE ULTIMATE GUIDE TO BUILDING YOUR GLUTES Fortified Coaching

THE MUSCLES • If you want bigger, rounder glutes, it’s important to understand each muscle and their functions • Glute Maximus: Weighs over twice the amount of the Medius and Minimus and is the main extensor of the hip (it helps you with pretty much all movements of the hip and legs) • Glute Medius: Covered partially by the Maximus, the Medius is responsible for outward rotation from the center of the body (abduction) • Glute Minimus:Along with the Medius, the Minimus is also responsible for outward, as well as inward rotation of the hip. Fortified Coaching

THE RESEARCH What are the best exercises for glutes? A question that unfortunately due to lack of research cannot yet be answered with full certainty. Genetics are a factor, people are different. However the good news is, we do know there are key movements and exercises that target the glutes extremely well and if performed regularly and progressively will result in hypertrophy (growth) There are a couple of important movements that occur at the hip which recruit our glutes into action, these are: Extension and Hyper-extension. Hyper-extension has in SOME studies been shown to recruit more glute activation than normal hip extension.We can also get a mixture of both extension and hyper-extension in the same movement (See exercise library for a list of hybrids)…. Fortified Coaching

HYPER- EXTENSION Ever noticed how big a sprinters glutes are? Research has proven that the action of a maximal sprint recruits an extremely large % of the Glute Maximus So it makes sense that some of the best exercises we could do for glutes should replicate the action of sprinting….. Fortified Coaching

EXERCISES YOU CAN DO TO REPLICATE Hip hyper-extension exercises which mimic sprinting tend to have a horizontal directional load such as these exercises below: • Hip Thrust/Banded/Barbell • Bent Leg Reverse Hyper • Pendulum Quadruped Hip Extension (kick backs) • These 3 exercises in particular have been shown to be highest on the list for glute activation % Fortified Coaching

HIP-EXTENSION • This action of the hip tends to have a vertical directional load, an example of this would be a vertical jump or squat • Most of these exercises are performed standing Fortified Coaching

EXERCISES YOU CAN DO TO REPLICATE Here are some of the following exercises you can do to replicate the action of a jump (vertical directional load) which target a good % of the glutes: • Kneeling Squat • Deadlift • Zercher Squat These 3 exercises in particular have been shown to be highest on the list for glute activation % Fortified Coaching

BUT WHAT ABOUT ROTATION? So we mentioned the roles of our Glute Medius and Minimus. So you would be right in thinking that we need to add hip abduction exercises and external rotation exercises to get a well balanced glute routine, such as: • Clams • Fire Hydrants • Banded Seated Abduction These type of exercises often maximally recruit the upper Gluteus Maximus compared to hip extension or hip-hyperextension exercises Fortified Coaching

A WELL BALANCED PROGRAM So when building an effective glute routine we want An example program: to involve all aspects mentioned in this guide, Extension, Hyper-extension and Rotation/Abduction 1. Deadlift 4x12 2. Hip Thrust 3x15 and it should look a little something like this… 3a.Bent Leg Reverse Hyper 3x10 3b. Kick Backs 3x10 each leg • 1-2 Hip Extension exercises 4. Fire Hydrants 3x15 each side • 2-3 Hip Hyper-Extension exercises 5.Seated Abduction 3x20 • 1-2 Rotation/Abduction exercises NB:You could also throw in some blended exercises (see next page for exercise library) Fortified Coaching

EXERCISE LIBRARY Extension Hyper-Extension Blended exercises Rotation/Abduction (Hybrids) • Deadlift • Barbell Hip Thrust • Clams • Zercher Squat • Bent Leg Reverse • Walking Lunges • Fire Hydrants • Kneeling Squat • 45 Degree Hypers • Seated Abduction • Goblet Squats Hypers • Sled Pushing • Lying Abduction • Box Squat • Single –Leg Hip • Broad Jumping • Abductor • Sumo Deadlifts • Split Squats • Back Squats Thrusts • Reverse Lunges Machine • Squat Jumps • B-Stace Hip Thrust • Deficit Reverse • Standing Cable • Good Mornings • Back Extensions • High Step Ups • Kick Backs Lunges External • Elevated Glute Rotations Bridge • Pull Through Fortified Coaching

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