Glute Training Made Simple
Growing your glutes doesn’t have to be complicated. Here’s a simple outline of how to do it!
🔹The hip thrust is a vital part to getting bigger, stronger glutes. Hip thrusts show great glute recruitment (Contreras et al., 2015) and should be a staple in your lower body days.
🔸Eccentric-focused back squats and sumo deadlifts are solid movements that will add strength and size to your glutes.
🔹The three categories for glute movements are pumpers, stretchers, and activators as popularized by glute expert, @bretcontreras1 .
◼️Pumpers are great for getting a pump and can be performed nearly every day.
◼️Stretchers really tax the muscle and provide a tremendous stimulus. They should be performed every 3-4 days.
◼️Activators show the highest levels of activity in the muscle which is key for growth. These can be performed every 2-3 days.
🔸For the hip thrust, squat, and deadlift, 3-4 sets of 8-15 reps, 2-3 times per week will be great.
🔹Other accessory movements should be performed after these exercises for 2-4 sets of 8-20 reps.