I am praying that based off this title alone I don’t lose a couple hundred men subscribers. Sorry guys, have to give the women what they want also. Although I know the majority of people that will be interested in reading this article will be women, men too can benefit from these exercises. Yes, the three exercises that we will talk about today are great for building a better gluteus maximus. However, there are some benefits other than just having a better looking butt. First off, women are not necessarily the only ones that should be concerned about building their gluteus maximus. Men, especially if you are competing in bodybuilding or aesthetics, also need to develop a body that is complete. Second, a couple of the exercises covered in this article are great for developing strength in the gluteus maximus and also the hamstrings that will help in the squat and other lifts. Now back to the women, if your butt routine does not include these three exercises or some close variation you have a huge gap in your programming.
Barbell Glute Bridges
How:
- Use a bar and a bar pad to cushion the pressure of the weight on your pelvic area.
- Either have a partner place the bar on your hips if the weight is light enough or roll the bar up your legs yourself into the starting position across the front of your hips.
- Your upper back/shoulders should be resting on the edge of a bench. Be as comfortable as possible.
- The bar should be across the front of your hips.
- Have your legs bent to about 90 degrees and feet flat on the floor.
- Hold onto the bar with both hands
- Start with your hips low. As low as possible. If you feel pressure on your lower back do not go quite as low.
- Begin the upward thrusting movement by pushing thru your heels. You should never be on your toes.
- Go until your hips are locked out at the top.
- Lower your hips again. Still being careful of your lower back.
- Repeat
Sets/Reps:
- The sets and reps can very on this exercise depending on why you are doing it.
- If you are focusing on the contraction and trying to get a “pump” in your glutes then use lighter weight and high volume. (i.e. 4 sets x 12-20 reps)
- My advice would be to try and go heavier on this exercise because the barbell allows you to add heavier weight than most other butt exercises you are going to try so take advantage of that. (i.e. 4 sets x 8-12 reps)
Note:
- No matter your goals you want to execute a full range of motion but how long you hold at the top of the movement is goal dependent.
- If moving as much weight as possible is the goal you are not going to fully squeeze or contract your glutes at the top of the movement.
- However, if the contraction or “pump” is the goal then you are going to pause and hold for a moment at the top of the movement focusing on squeezing or flexing your glutes.
[evp_embed_video url=”https://billmarnich.com/wp-content/uploads/2017/11/IMG_1751.mov”]
Can’t play video? Click here: Barbell Glute Bridges
Cable Kickbacks
How
- Using the lowest possible setting on the cable machine attach a cable attachment to one of your ankles.
- Take a step or two back from the machine to create some tension on the cable.
- Hold on to the cable pulley with both hands.
- Depending on how tall you are the amount of lean to your upper body will differ but it always feels better to me when I have more of a lean. But then again I am taller than most people.
- Have your feet parallel and close to each other.
- Begin the movement by bending your knee slightly.
- Kick your leg as straight back as possible keeping your knee slightly bent.
- Continue to kickback and up until you feel the squeeze go from your glutes into your lower back and stop.
- Find the height that you feel the greatest squeeze in your glute.
- Return to the starting position keeping your knee slightly bent throughout.
- Repeat.
Sets/Reps:
- Because this exercise is not a strength builder you are going to want to use higher reps and focus on the contraction at the top of the movement.
- 4 sets x 15-25 reps
Note:
- You can also perform this exercises by using an exercise band by wrapping it around a post and your ankle.
[evp_embed_video url=”https://billmarnich.com/wp-content/uploads/2017/11/IMG_1749.mov”]
Can’t play video? Click here: Cable Kicks
Reach Thru’s
How
- Attach a D-handle to the lowest possible setting on a cable machine.
- Face away from the cable pulley.
- Reach down in between your legs to grab the handle with both hands.
- Holding the handle walk out away from the pulley creating tension on the cable.
- Pull it up and between your legs so that you are standing tall with the handle at your groin.
- Begin the movement by hinging (i.e. shifting your weight back onto your heels) letting the handle go back between your legs.
- When you hinge you should think about your hips going straight back and your knees being slightly bent being sure not to lock them out.
- As you let the handle go back between your legs you should feel a good stretch in your hamstrings.
- When you feel you maxed out the stretch in your hamstrings begin returning to the starting position by simply standing up from the hinge position.
- You are not pulling the cable with your hands. They are simply holding the handle as you hinge and return to the starting position.
- Be sure to push thru your heels as you are standing up and squeeze your glutes at the top of the movement.
- Repeat.
Sets/Reps:
- This exercise can be done with a couple different goals in mind.
- It is a useful exercise to warm up your glutes and hamstrings for squats and/or deadlifts.
- If done for this reason execute just enough reps to get those areas warmed up.
(i.e. 3 sets x 15-20 reps)
- If executing this exercise for the purpose of specifically training your hamstrings and glutes then you are going to want to do higher volume (i.e. 4 sets x 15-25 reps).
[evp_embed_video url=”https://billmarnich.com/wp-content/uploads/2017/11/IMG_1752.mov”]
Can’t play video? Click here: Reach Thru’s
As always, thanks for reading and be sure to support the site by subscribing with your email.
