{"id":31703,"date":"2023-06-16T09:04:58","date_gmt":"2023-06-16T13:04:58","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=31703"},"modified":"2023-07-27T11:39:35","modified_gmt":"2023-07-27T15:39:35","slug":"workout-tweaks-for-glute-gains","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/workout-tweaks-for-glute-gains\/","title":{"rendered":"6 Workout Tweaks For Greater Glute Gains\u00a0"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Pop quiz: Do you know which muscle is the biggest in the human body? If you guessed the <\/span><a href=\"https:\/\/www.loc.gov\/everyday-mysteries\/biology-and-human-anatomy\/item\/what-is-the-strongest-muscle-in-the-human-body\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">gluteus maximus<\/span><\/a><span style=\"font-weight: 400;\">, you\u2019re correct! As the powerhouse of the lower body, your glutes are responsible for helping align, extend, and move your hips correctly, which makes everyday movements like walking, sitting up straight, and climbing stairs possible, explains personal trainer Emily Schofield, C.P.T., gym manager at <\/span><a href=\"https:\/\/ultimateperformance.com\/us\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Ultimate Performance Los Angeles<\/span><\/a><span style=\"font-weight: 400;\">. A strong butt can also be a superpower in the gym, helping you sprint faster, jump higher, and squat more weight. Not to mention, strong glutes protect you from injuries, especially to your lower back, knees, and hamstrings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Clearly, building buns of steel is a worthwhile endeavor. Whether you\u2019ve got a <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/weak-glutes\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">weak posterior<\/span><\/a><span style=\"font-weight: 400;\"> or want to sculpt bigger, stronger glutes, use these fitness pro-backed tips to get more bang for your butt when training.<\/span><\/p>\n<h2><b>1. Slow Down Your Reps\u00a0<\/b><b><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Rushing through reps is a common mistake that Schofield witnesses at the gym, especially during the eccentric (i.e. the lowering) portion of a movement. (She suspects this often occurs when a too-heavy load tempts you to sacrifice form to complete your reps.)\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s the thing, though: <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18981046\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> has shown that eccentric control is slightly more important than concentric control when it comes to causing muscle damage, which is necessary for muscle growth, Schofield points out. \u201cMuscle fibers experience significant damage during the lowering portion, and as a result, grow bigger and stronger,\u201d she says.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/building-muscle-and-long-term-health\/\" target=\"_blank\" rel=\"noopener\">Proof That Building Muscle Is A Must For Long-Term Health<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">That said, a simple tweak you can make to level up your workout\u2019s butt benefits is to slow the eccentric portion of your lifts down so that you lower the weight for three to six seconds, Schofield suggests. In the Romanian Deadlift, for example, you\u2019d spend three to six seconds lowering the bar toward the floor. While you lower, ask yourself: Are you in control and would you be able to pause the eccentric movement at any moment? Or, are you making the mistake of letting gravity and momentum take over? Maintaining control is a must for making gains with this strategy.<\/span><\/p>\n<h2><b>2. Increase Your Range of Motion\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The scenario: You set yourself up for a split squat and perform 10 reps\u2014but the knee of your trailing leg never lowers beyond a good six inches off the floor (meaning you\u2019re only working through a limited range of motion). Then, you perform another 10 reps with exactly the same weight, but with a <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/strength-training-better-flexibility\/\" target=\"_blank\" rel=\"noopener\">greater range of motion<\/a>, meaning that the knee of your trailing leg practically touches the floor. The second set is much harder, right?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s worth the extra effort to get that back knee all the way down. If the exercises you perform for your glutes don\u2019t take the muscles through their full range of motion, you won\u2019t see as great of results, Schofield explains. A proper glute workout, she says, should target the lengthened, middle, and fully contracted ranges of the glutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cFor example, if you\u2019re performing a squat, then you want to ensure your buttocks get as close to the floor as possible during the lowering part of the movement,\u201d she says. \u201cIf you\u2019re performing a split squat, make sure the knee of your back leg almost touches the floor.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That means it\u2019s time for a little check-in, folks: Are you working through a full range of motion during your lower-body workouts? Increasing your range of motion is a simple tweak that will make a huge difference to your glute strength, says Schofield.<\/span><\/p>\n<h2><b>3. Add in Drop Sets\u00a0<\/b><\/h2>\n<p>Remember all that about how you need to basically damage your muscles during training in order to stimulate growth? Drop sets are a great way to make that happen. <span style=\"font-weight: 400;\">\u201cYou stimulate the greatest muscle growth when you reach muscular failure on a lift because that\u2019s when the most damage to the muscle is done,\u201d explains Schofield. \u201cExtending the time within that muscular failure by using a drop set creates even greater growth.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the uninitiated, a drop set involves reaching the point in a lift at which you can no longer move your current weight with good form, then reducing the weight and continuing until you once again can\u2019t lift the weight, Schofield says. While you might\u00a0<\/span><span style=\"font-weight: 400;\">rest for 60 to 90 seconds between regular sets, the name of the game with drop sets is to stick to very short rest periods (like between <\/span><span style=\"font-weight: 400;\">no rest whatsoever and ten seconds).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Good exercises to try drop sets with include dumbbell Romanian deadlifts, the fixed abductor machine, dumbbell squats, and dumbbell walking lunges, Schoefield suggests. (She usually does drop sets with dumbbells or fixed machines, since you can adjust your load quickly and easily when using them.)<\/span><\/p>\n<p>Also important to note: You&#8217;ll want to reserve drop sets for the final exercise of your workout, since they guaranteed complete fatigue.\u00a0<span style=\"font-weight: 400;\">\u201cIf you do them on every exercise, you\u2019ll be so fatigued by the time you\u2019re halfway through your workout that it will affect your performance,\u201d says Schofield.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s an example of how to incorporate a drop set into dumbbell walking lunges:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform four sets of dumbbell lunges, with eight lunges per leg, using a pair of 25-pound dumbbells. Rest for 90 to 120 seconds between each set.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After your fourth and final set, pick up a pair of 22.5-pound dumbbells, perform another set, resting as little as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-size: 1rem;\">After that, grab a pair of 17.5-pound dumbbells and perform yet another set, again <span style=\"font-weight: 400;\">resting as little as possible.<\/span><\/span><\/li>\n<\/ul>\n<h2><b>4. Use Mini Bands<\/b><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/p\/mini-loop-bands-1-band\/sc-1020\" target=\"_blank\" rel=\"noopener\">Mini bands<\/a> (also known as mini loops) are smaller than resistance bands and meant to fit either just above or below your knees, explains strength and condition coach Shelby Stover, C.S.C.S, of <\/span><a href=\"https:\/\/fitasamamabear.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Fit As A Mama Bear<\/span><\/a><span style=\"font-weight: 400;\">. They\u00a0<\/span><span style=\"font-weight: 400;\">add an extra element of resistance to certain lower-body exercises because driving your knees actively out against them really fires up your glutes.\u00a0<\/span><\/p>\n<p>Squats are a popular exercise for whipping out the mini bands, but there are few other ways you can use these simple tools to sculpt your glutes:<\/p>\n<h3><strong>Sumo Walks<\/strong><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\"> Start standing upright and can place the band around your thighs just above your knees, lower legs just below your knees, or even <\/span><span style=\"font-weight: 400;\">over your shoelaces for different tensions.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Hinge forward slightly and push your weight backward, maintaining a flat back. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Stand on one foot as you step the other foot out sideways, using your glutes to push against the band as you do so.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Step the leading foot down step the following foot in towards it. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Continue this process for 10 to 30 total steps, then repeat in the opposite direction.<\/span><\/li>\n<\/ol>\n<h3><strong>Seated Band Abductions<\/strong><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\"> Place a mini loop below or above your knees and sit tall on a bench with your feet shoulder-distance apart.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Keep your back flat and hinge forward slightly.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Let your knees cave in and then use your glutes to drive them out against the band. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Repeat for about<\/span><span style=\"font-weight: 400;\"> 30 seconds total.<\/span><\/li>\n<\/ol>\n<h3><strong>Side-Lying Hip Raises<\/strong><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\"> Lay on your right side with your knees bent and your feet together, with a mini band around your legs above your knees. Stack your hips and shoulders and prop yourself up on your right elbow.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lift your hips off the ground and press up into a modified side plank position, <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Keeping your knees bent and feet flexed, raise your left knee up against the band using your left glute. <\/span><span style=\"font-weight: 400;\">Pause and return to the starting position.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Perform 10 to 15 repetitions.<\/span><\/li>\n<\/ol>\n<h2><b>5. Prime Your Glutes\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Before you launch into squats or deadlifts, incorporate some pre-activation exercises for your glutes at the beginning of your workout, says physical therapist and strength and conditioning coach <\/span><a href=\"https:\/\/massagegunadvice.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Alex Stone, D.P.T., C.S.C.S<\/span><\/a><span style=\"font-weight: 400;\">. A few examples of pre-activation exercises include glute bridges, clamshells, and banded lateral walks. He recommends performing two to three sets of 10 to 15 repetitions.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/signs-youre-not-recovered-from-your-workout\/\" target=\"_blank\" rel=\"noopener\">4 Signs You&#8217;re Not As Recovered From Your Workout As You Think<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">This primes your glutes for the upcoming exercises and increases muscle activation during your main lifts. <\/span><span style=\"font-weight: 400;\">\u201cBy warming up your glutes, you promote blood flow and engagement in the target muscles and ensure you get the most bang for your buck during your booty workout,\u201d Stone says.<\/span><\/p>\n<h2><b>6. Do More Unilateral Exercises<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Unilateral exercises are single-leg movements that force each glute to work independently. By challenging one glute at a time, you can achieve a more balanced, stronger, and well-developed lower body, all while minimizing the risk of injury, Stone explains.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to glute training, the barbell hip thrust is king\u2014and you can make the move unilateral by performing it single-leg, says <\/span><a href=\"https:\/\/cellucor.com\/pages\/c4-energy\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">C4 Energy<\/span><\/a><span style=\"font-weight: 400;\"> Athlete <\/span><a href=\"https:\/\/www.instagram.com\/sadikhadzovic\/?hl=en\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Sadik Hadzovic<\/span><\/a><span style=\"font-weight: 400;\">. He recommends starting off with just the bar and slowly adding more weight as you get more familiar with the movement. If you don\u2019t have access to a barbell, an EZ-bar or a dumbbell works fine, Hadzovic says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A few other winning unilateral movements to incorporate into your routine for glute gains are Bulgarian split squats, single-leg deadlifts, and step-ups, suggests Stone. <\/span><span style=\"font-weight: 400;\">\u201cThese exercises can quickly help identify and address muscle imbalances and improve functional strength,\u201d he says. No one wants a lopsided backside!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pop quiz: Do you know which muscle is the biggest in the human body? If you guessed the gluteus maximus, you\u2019re correct! As the powerhouse of the lower body, your glutes are responsible for helping align, extend, and move your hips correctly, which makes everyday movements like walking, sitting up straight, and climbing stairs possible,<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/workout-tweaks-for-glute-gains\/\">Read More <span class=\"screen-reader-text\">6 Workout Tweaks For Greater Glute Gains\u00a0<\/span><\/a><\/p>\n","protected":false},"author":254,"featured_media":31707,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9],"tags":[],"class_list":["post-31703","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Workout Tweaks For Greater Glute Gains\u00a0 | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Want to make major glute gains? 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