Glute Training for Size AND Strength
February 26, 2020
If you’re interested in glute training, there’s a good chance that desire is driven by aesthetics. You want to be able to bounce a quarter off dat ass. I get it. And if that’s the case, I got you. But, I also need to inform you that a drool-worthy backside isn’t the only reason to train your glutes. ​Targeted glute work is a game changer for both strength and sports performance too.

Don’t believe me?

Did you know that, on average, sprinter’s glutes are twice the size of everyday, active folks? How about that professional football players regularly train their glutes to enhance jumping, cutting, sprinting abilities? Or that EMG testing has revealed significant glute activation when punching, squatting, pushing, running, lifting vertically... know any of that?

Did you know that in a study where ​collegiate baseball players added hip thrusts to their training​, they ended up squatting nearly 30% more than the control group that didn’t add specific glute training?

Did you know that The Rock, one of the beefiest boys out there, ​regularly posts about his glute training​?

So, whether you want to lift heavier, sprint faster or upgrade that bah-donk-a-donk, glute training is for you.


Aren't Squats & Deadlifts Glute Training?

What’s your glute training strategy? If you’re like the average lifter, your answer is - “I squat.” Cool. Squatting does train the glutes. But, EMG data indicate it’s ​a subpar approach​ for training your money maker. Not only that, but In Bret Contreras’ thesis work he measured ​40% greater glute gains​ over a six week period when comparing hip thrusting to squatting in a set of identical twins.

What about deadlifts? Sure, deads activate the glutes too, but they involve much more hamstring than glute and also don’t fully stretch or push the glutes through their entire range of motion. So again, not ideal for targeted glutes training.

Glute / ham raise? You’d sure think this movement is powerful for glute development based on the name, but alas it isn’t. It is however a bitching hamstring movement - a topic for another day.

Don’t mistake what I’m saying. The squats and deads are VERY useful movements. They activate the glutes to varying degrees. So do step ups, lunges and other common movements used to train your bum. But, if you want to specifically target your glutes, to get the most strength and/or size gains possible, these movements should fall lower on your list of priorities.


If not squats and deadlifts, which movement(s) should be highest priority for your glute training then?


The answer is somewhat complicated because the glutes are involved in a bunch of different movement patterns, like hip extension, hip external rotation, hip abduction and posterior pelvic tilt.

Glute training is further complicated because the upper and lower glutes are composed of different muscle fiber types and respond differently to training.

Oh yeah, and the gluteus maximus isn’t the only glute muscle. There’s also a medius and minimus.

Though all of this can get complicated in a hurry, there are simple principles you can apply to get the most out of your training.


Everything above is straight out of the first two sections of the module on Glute Training for Size AND Strength (so you can lift heavier shit and look good doing it).  Click here to subscribe to the full Stronger Every Month program and get access to the rest of this module, which includes:

  • A walk through of the most common methods lifters use to train their glutes and make the case for why most are woefully inadequate.
  • I'll show you which movements have been demonstrated through scientific research to best activate the glutes.
  • I'll explain how to train your glutes to maximize strength, speed and hypertrophy - they all require a different approach.
  • I provide an extensive library of glute activating exercises and organize them by which glute muscles they work.
  • PDF program downloads for both strength/speed focus and size/shape focus to help you put it all in practice!
  • And links to relevant scientific studies to show I'm not making any of this up.

Below is a screenshot from inside the module that shows all the other sections.



And this is all in just one module.  There are other modules on squat imbalances and body recomposition and more being added every month.  Getting stronger isn't just about what lifting program you're doing, it's about all the other small things you're not doing.  Stronger Every Month makes sure to help you fill in those gaps. 

Click here to subscribe to Stronger Every Month now and you'll be lifting heavier shit in no time.
2 comments
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Vasilis

Nobody ever wrote a song, about someone having a small ass. Or as Louie Simmons said: I never saw a strong person, with a small butt.
I love it!

Cult of Strength

Haha. Both Louie and Sir Mix A Lot know their shit :)

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