Mega Glutes Routine
Building an impressive backside is not about one particular exercise; it's about stringing together a series of exercises and workouts that create a potent adaptive response in the target area. In this case, the target muscles are the gluteus maximus and the supporting muscles which make up the posterior chain(hamstrings, hip abductors, erector spinae).
For maximal results you must address any limitations which may hinder your ability to create the stimulus. Gains in the posterior chain are dependent on three primary factors:
Hip mobility/coordination - This determines the dynamic range that can be achieved under load; if the hip joint cannot produce optimal hip flexion, you cannot fully stimulate the hamstrings and glutes. Not only does a lack of hip mobility stifle results, it also increases the potential of chronic back pain. If you have poor hip mobility, find a qualified professional and fix this first.
Mental toughness - Leg training is very uncomfortable, and your success is dependent on your capacity to endure the discomfort necessary to fully stimulate and fatigue the large muscles of the posterior chain. The larger the muscle the greater the metabolic demand which results in muscle burn and discomfort.
Consistency - You must adhere to a well-designed program for several weeks at a time to make progress. In this case, do not deviate from the plan for the entire six weeks.
This routine is for anyone who wants to build their powerful set of glutes; it's not just for women. Guys, if your butt resembles two pancakes and you need a belt to hold up your skinny jeans, this routine is for you. A well developed set of glutes is the universal sign of athleticism and vitality.
Along with looking good, a strong set of posterior chain (hamstrings, glutes, and erector spinae) muscles are necessary to run fast and jump high.
This routine is designed for intermediate and advanced trainees. You will perform each workout twice/week for 3 weeks on nonconsecutive days(ex. Monday and Thursday, or Tuesday and Friday)
A) Safety Bar Split Squat(2010)
4 X 10-12 reps/leg, rest 2-3 minutes
B) Sumo Deadlift w/hip extension*(31X1)
3 X 8-10 reps, rest 2-3 minutes
*squeeze glutes at top of deadlift
C) Barbell Back Squat(30X1), thighs below parallel
3 X 10-12 reps, rest 2-3 minutes
D) 45 degree Low Back Extension(2012), knees locked, flex and extend at lumbar spine, 2 second isometric squeeze at top of movement
3 X 15-20 reps, rest 1 minute
A1) Forward Lunge, barbell(20X1)
4 X 6-8 reps/leg, rest 15 seconds
A2) Podium Trap Bar Deadlift(31X1)
4 X 8-10 reps, rest 3-4 minutes
B1) Wide Stance Front Squat(3011), thighs below parallel
3-4 X 6-8 reps, rest 15 seconds
B2) Prowler* Push w/full hip extension
3-4 X 30 meters, rest 3-5 minutes
*If you do not have access to a Prowler, do the following exercise instead
B2) Reverse Hip Extension(2021)
3-4 X 12-15 reps, rest 3-4 minutes