Category Archives: Glute Training

Should Women Squat if They Don’t Want Big Legs?

Question: Should women squat if they don’t want big legs?

Short Answer: Yes, as long as there are no orthopedic conditions that would preclude doing them. The squat is THE primary foundational movement in strength training and it will assist the vast majority of women in achieving their health, strength, and physique goals. The long answer is going to take me some time to fully explain, especially considering my tendency to go off on tangents, so bear with me.

Pictures Don’t Lie, or Do They?

If you’re on social media, then chances are you’re already a huge believer in squats. After all, pictures don’t lie. We have the Yeah, She Squats Facebook page with almost 1.3 million followers and a zillion pictures of amazing booties, the Squatspo Instagram page with 1.6 million followers and another zillion pictures of incredible glutes, and another hundred other pages dedicated toward teaching women through pictures why they should squat (or better yet, entertaining men for hours on end with endless butt pictures). And you thought my website was risqué..

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The 2-1 Method for Fixing Glute Imbalances

Glute Imbalances are much more common than most people assume. For example, I’m currently training twelve different clients; ten women and two men. Out of these twelve lifters, four possess glute imbalances in varying degrees (all of them are women). Two of them seem to have gotten worse through my training, indicating that I wasn’t paying close enough attention to symmetrical movement as the months progressed. Glute imbalances rear their ugly heads most often during the squat exercise. When maxing out or repping out to failure, the hips will start shifting toward the stronger side (away from the weaker side). This is undesirable from both functional and aesthetics standpoints, so you want to nip it in the bud as quickly as possible.

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12 Tips for Better Hip Thrusts

Today’s article comes from Los Angeles based personal trainer Ben Bruno. Many of you will recall Ben’s plentiful hip thrust variation contributions to the Evolution of the Hip Thrust article, but Ben has contributed numerous unique, effective methods to the strength training industry. I consider Ben to be one of the top five best trainers in the world for developing glutes with both men and women. At the end of this article you will find links to Ben’s blog and social media. 

12 Tips for Better Hip Thrusts
By Ben Bruno

I really like hip thrusts and single leg hip thrusts and use them with most of my clients regardless of whether their goals are more physique or performance oriented because I think they have value in both cases. One thing I like about them is that there’s a relatively fast learning curve so clients tend to pick them up quickly, but they can still be a little awkward at first. After using hip thrusts with all sorts of different clients of all ages, abilities, and body types, I’ve found some ways to improve the thrusting experience that I hope you’ll find helpful.

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Quit Going So Darn Heavy on Hip Thrusts: Train Your Glutes, Not Your Ego

Over 8 years ago I started hip thrusting and prescribing hip thrusts to clients (click HERE to read about the Evolution of the Hip Thrust and see over a hundred variations). It goes without saying that I’ve seen all types of hip thrusts – the good, the bad, and the ugly. In this article I want to discuss what I believe to be the most important aspects of hip thrusting.

If You Don’t Feel Massive Levels of Tension or Metabolic Stress in the Glutes, then What’s the Point?

There is no 1RM hip thrusting championship. You’re not going to go home with any award or trophy for setting a hip thrust 1RM record. Sure, it’s good for bragging points, but the purpose of hip thrusting is to build glutes.

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