Comments (49)

By Bret, April 22, 2012 5:38 am

Here’s a new exercise I just thought up. I didn’t know what to call it so I named it the side-lying clam raise. However, it’s not the same as a typical clam. In this version you’ll raise your entire body up via transverse hip abduction. Make sure that the hips are flexed forward and not straightened (that’s also a good exercise, I call it the side-lying hip raise, but it’s hip abduction and works mainly the glute medius and upper glute max, whereas the hips-flexed version shown in this video brings in different fibers including some lower glute max activity). Also make sure to raise both hips to get more bang for your buck.

Here’s why I like it so much. The side-lying clamshell exercise is incredibly easy. Sure, the point of “low-load glute activation” is to use low loads and focus on quality contractions, but this is more of a hip-strengthening exercise. I can only do 10 reps with these right now and my glutes are screaming. In the past I’ve needed bands to challenge the glutes from this direction (like Tony does them HERE), but now I finally have a bodyweight exercise that can be performed anywhere for glute strengthening in this movement pattern. You can bust these out when watching tv or staying at a hotel and require bodyweight workouts, and for more advanced athletes they’d serve well in the dynamic warm-up.

You can also post up from your hand if you want a slightly easier and more comfortable position

Get down on the floor and try it right now. How many high-quality reps can you get (no flailing, leaking, compensation, etc.)? Don’t feel bad if you can’t get any yet, as I already stated this is a challenging exercise.

Comments (16)

By Bret, April 21, 2012 9:14 am

Hi folks! Here’s a video I recorded the other day on walking glute activation drills. I actually alluded to these in a random thoughts post I wrote last week (Craig Liebenson teaches these at his seminar), and coincidentally a brand new study recently emerged examining glute activation during monster walks and sumo walks with 3 different band placements. In a nutshell, the forefoot placement elicits greater glute medius and glute maximus activation compared to the ankle or knee placements, due to the additive hip external rotation torque (combined with the hip abduction torque). I’m not sure if the researchers mentioned this or not, but I believe the bands get stretched further when they’re placed more distally as well. Check it out:

In case you’re curious as to where to purchase these bands, Perform Better sells them HERE (not an affiliate link).

Comments (69)

By Bret, April 10, 2012 12:39 pm

Men are stronger than women. This is especially true for the upper body. However, when calculating relative strength on lower body lifts, the differences between men and women aren’t as drastic. And when it comes to glutes, I’m not sure if men are stronger.

I’ve noticed that women’s glutes can get VERY strong – stronger than those of most men when you factor in bodyweight. I’ve trained a handful of women who could bust out double-bodyweight hip thrusts for multiple reps. And a strong booty is a healthy booty!

The Sexy 225lb Hip Thrust Club

Want some proof as to the strength of women’s glutes? Here are 9 of my female friends performing sets of 225-pound hip thrusts.

Rachel Guy – 225 x 4

Michelle Drielsma – 225 x 6

Marianne Kane – 225 x 6, 225 x 5

Jen Sinkler – 225 x 6

Karli Stander – 225 x 3, 225 x 3

Jen Comas Keck – 225 x 8, 225 x 6

Molly Galbraith – 225 x 12

Christine Beauchamp – 225 x 11, 225 x 15

Kellie Davis – 225 x 8

When I had my training studio, my female clients’ glutes could work the glutes of most male commercial gym-goers. Here’s a funny story:

Kellie Davis was recently training in her gym and a popular bodybuilder (he’s competed in the Mr. Olympia 6 times) saw her performing barbell glute bridges with 285 lbs. He wasn’t familiar with the exercise so he asked if he could give it a whirl. He got underneath the bar and remained stapled to the floor. His glutes couldn’t budge the weight, even though he weighs twice that of Kellie. His workout partners were cracking up and making fun of him. For the next hour he approached her several times telling her he’d figured out her “secret.” He assumed that she was using some secret technique since her glutes couldn’t possibly be stronger than his, right?

Wrong. Kellie’s “secret” is that she’s been bridging and thrusting heavy for a couple of years now and her glutes are incredibly strong. Apparently this bodybuilder is going to stick with them each week and try to build his strength up, and within six months he’ll undoubtedly be hoisting up 4-500 pounds. The “secret” is hard work and consistency.

If you’re a woman and you want strong glutes and incredible curves, then work your way into The Sexy 225lb Hip Thrust Club. Start out with bodyweight. When that gets easy, move up to the bar. Then add a couple of tens so you’re using 65 lbs. Eventually you’ll be using 135 lbs. Don’t get complacent. Move up to 155, then 185, then 205, and finally 225. It takes time, but if you’re consistent you will join Rachel, Michelle, Marianne, Jen, Karli, Jen, Molly, Christine, and Kellie in this exclusive club. Good luck!