Glutes

[Spence]

Current leg day is almost identical to the one that’s been posted to this site the last few leg videos. No access to prowler sled.
Glutes are seriously lagging and would like to throw in something else to better target them. If you could choose an exercise for glutes to add to this what would you recommend?

[Anonymous]

Spence wrote:

Current leg day is almost identical to the one that’s been posted to this site the last few leg videos. No access to prowler sled. Glutes are seriously lagging and would like to throw in something else to better target them. If you could choose an exercise for glutes to add to this what would you recommend?

Could you share the full workout with exercises you are doing? Just to make sure we are on the same page with the exercises? 🙂

Now considering that you haven’t done any direct work for them previously you probably won’t need anything super extreme to make them respond (stimulus wise). So starting off with something as little as a couple of sets of walking lunges to finish off your leg workouts might be just enough.

Once that phase has been exhausted you might then consider starting to prioritize them first in your workouts when you are fresh and energy levels are still high so that you can put to most amount of effort into hammering them hard. This would be also a good time to implement new exercises (e.g. barbell hip thrusts) that would allow you to truly overload those butt cheeks,

[BryceBahm]

First, make sure adding direct glute work isn’t taking away from your current leg training performance or the recovery thereafter. If it does, you may want to stick it on another training day.

There is no exactly PERFECT answer for this, but I would start with exercises that you execute well, but also understand the benefit. For instance, a glute bridge or 45 degree hip extension are a great choice to load the shortened range of the Glutes. Split squat and hip dominant leg presses do a good job of overloading the lengthened. So although they are all good exercises, they are not all equal. Start with what you execute best. Practice and progress that, and then once you have a great connection with your glute training get more and more specific with what application you choose and why.

Hope that helps.

[Joe]

Spence wrote:

Current leg day is almost identical to the one that’s been posted to this site the last few leg videos. No access to prowler sled.
Glutes are seriously lagging and would like to throw in something else to better target them. If you could choose an exercise for glutes to add to this what would you recommend?

If yours still wanting to develop your quads as well, I’d likely add a seconds day and split quads and glutes/hams. Considering the size of I’m both, and generally, some spine loading required, it will be tough to get adequate stimulus on both, in one workout, without waxing the back. If two workouts, I’d add banded RLDs as your first movement on glute/ham day. If you’re sticking with one workout, I’d sub in a hip dominate squat (maybe a “squat to box”) in place of the quad dominant squat. Add bridges to the end in place of prowler. Start with either of those, track and measure from there.

[Author]

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