Top Tips for Glute Training

Top Tips for Glute Training

As one of the largest muscle groups in your body, your glutes have a massive impact of your appearance, strength levels and athletic performance – making training them an essential part of your programme!⁣

Being made up of three muscles – Gluteus Maximus (the largest muscle in your body), Glutues Medius and Gluteus Minimus – they are responsible for several functions, including hip extension (bringing your legs and torso inline), abduction (taking your leg out to the side) and external rotation (rotating your leg outwards). Due to this, no single exercise will train all of the glute’s muscle fibres. ⁣

Also, due to the variety in the roles the glutes play (assisting in maintaining posture for long periods as well as explosive efforts like jumping) they are made up of a mix of slow-twitch and fast-twitch muscle fibres, meaning that they need to be trained across a variety of rep ranges for optimal results.⁣

So how do you put this into practice? Aim to get as strong as possible in the 6-12 rep range for compound movements that require hip extension (such as Squat and Deadlift variations) and then trains exercises such as reverse hypers and seated abductions with 12+ reps to drive as much blood into your glutes as possible!⁣

For a more in-depth glute guide, check this out:

The Ultimate Guide to Building Better Glutes

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Ed Pilkington

Ed Pilkington is an RNT body transformation coach currently based in Belfast. Ed combines the experience he has accumulated from years of training clients on the gym floor, with his scientific knowledge gained through degrees in Sport Coaching and Strength and Conditioning, to provide his clients with dramatic changes to their bodies and lifestyles.