Glute Specific Work

[Leancuisine]

Anyone do glute specific work?
I have been reading the importance of glute strength development for Hamstring injury prevention. Most sports related injuries to the Hamstrings are caused by a lack of glute strength, therefore the Hamstring picks up more slack than it can handle.

I'm not an athlete, but I sprint a lot, and have had previous hammie injuries.

Recently I changed up my program and hit legs 3 days a week. Monday is back squats and quad work. Wednesday is glute and glute-ham tie in work. Friday is deadlift and hammie work.

Anyone else do glute specific work?

 

[romaleos]

Yes. Don't know what these are called but I like having a loaded bar across the hips and thrusting upwards.

 

[Leancuisine]

Yes. Don't know what these are called but I like having a loaded bar across the hips and thrusting upwards.

Hip thrusts.

 

[MCFC]

I don't but would be interested in it. What all exercises do you do?

 

[Leancuisine]

Suitcase deadlifts
Sprinter lunges
Donkey kicks
Cable pull through (don't make eye contact with ANYONE during this one)
Goblet squats
Hip abductors

 

[weighted chinup]

Take a look at this article, by one of my favorite writers.

Kelly Baggett @ high-faster-sports.

No Glutes = No results The Plague of the Mediocre Athlete -

 

[goofyx102]

As for me, there are no days when I specifically focus on the glutes and ram it, but as for the muscle, I hit with squats, leg press, lunges, and few more exercises.

 

[ruckin]

Properly done full-ROM squats and deadlifts done at proper frequency and volume will give you all the glute development you can ask for.

 

[Leancuisine]

Properly done full-ROM squats and deadlifts done at proper frequency and volume will give you all the glute development you can ask for.

I disagree.

 

[insaiyan93]

Just squats, glutes are as hard as rock.

 

[goofyx102]

Properly done full-ROM squats and deadlifts done at proper frequency and volume will give you all the glute development you can ask for.

I disagree.

Well, you can always add the other routines (hip raises, glute machines), but squats are definitely one of the best glute workouts out there. For sure, it is one of the many factors that bring out the glutes.

 

[romaleos]

Clean/snatch pulls from blocks with bar above knee. You can throw in a shrug or high pull to get some trap work in. You also need to know how to Olympic lift to know how to target glutes with this movement. A catapulting style also.

 

[Senorman]

@romaleos

Figured you would have suggested reverse hypers for glute strength. You gave me a good reminder on that one over a year ago. I ended up buying one and hit it every other day. Some days heavier on squat days, and other days lighter on mobility days. My glute/low back strength is far stronger than ever.

 

[ruckin]

I disagree.

Suit yourself

 

[romaleos]

@romaleos

Figured you would have suggested reverse hypers for glute strength. You gave me a good reminder on that one over a year ago. I ended up buying one and hit it every other day. Some days heavier on squat days, and other days lighter on mobility days. My glute/low back strength is far stronger than ever.

Yeah but I feel more the low back pump on the rh. Maybe I'm doing it wrong but I am a believer that the rh fixes everything including erectile dysfunction and male pattern baldness. It's that awesome.

 

[jacked44]

Lunges with dumbells and taking long strides will hit the glutes.

 

[Senorman]

Yeah but I feel more the low back pump on the rh. Maybe I'm doing it wrong but I am a believer that the rh fixes everything including erectile dysfunction and male pattern baldness. It's that awesome.

Try to squeeze/engage your glutes as you start the upswing, and continue to engage to the top. Maybe drop the weight until you feel glute burn!

 

[romaleos]

Try to squeeze/engage your glutes as you start the upswing, and continue to engage to the top. Maybe drop the weight until you feel glute burn!

No wonder, I got 270 on the damn thing. I like the stretch, once you get the momentum started its not tough to swing it.

 

[Senorman]

No wonder, I got 270 on the damn thing. I like the stretch, once you get the momentum started its not tough to swing it.

I try to hold the weight for a moment at the top, using my glutes and hammies to do so. Of course, low back is also used.

 

[jJjburton]

Yes. Don't know what these are called but I like having a loaded bar across the hips and thrusting upwards.

American hip thrusts, or regular weighted hip thrusts. American is when you just move up on the bench with your body, I am talking the posotion of your body.
I do these too. They are the best to do after deadlifting.

This is hands down the best.