Category Archives: Glute Training

Lower Body Training for the Amputee and Able-bodied Athlete Alike

Lower Body Training for the Amputee and Able-bodied Athlete Alike
by Travis Pollen

Finding the motivation to be physically active is hard enough for folks who have all four limbs. For those with limb loss, it can be even more of a challenge.

When it comes to rehabilitation and getting back on one’s feet – or foot, as the case may be – there are plenty of resources available for amputees. However, for amputees like me who aspire to peak athletic performance, rehab does not equal training. And frustratingly, the training information simply doesn’t exist.

As such, over the last few years I’ve had to tread my own path in the weight room. With the help of mentors like Bret and Barry Fritz (my instructor at the National Personal Training Institute of Philadelphia), I’ve been able to come up with a catalog of lower body exercises for which I’m well suited.

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How to Get the Bar Into Proper Position During Hip Thrusts

On my Instagram page, I’ve been receiving a lot of questions from women asking how to get the bar into proper position during the hip thrust. I therefore decided to film a quick video on the topic, detailing the various methods. The video shows:

  • How to get the bar into proper position when using > 135 lbs (easy)
  • How to get the bar into proper position with bumper plates (easy)
  • How to get the bar into proper position with smaller plates (complicated, but doable)
  • How to get into proper position with a tall bench (complicated, but doable)

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What Are the Best Glute Exercises?

Hi Bret, what are the best glute exercises that I should be doing? Thanks, Cindy

This is a question that I receive very often – everybody wants to know what the best glute exercises are. This question is difficult to answer. First of all, in order to be confident, I’d need for there to exist approximately twenty high-quality training studies for me to examine – longitudinal studies that compared the gluteal hypertrophic gains between various exercises, using different combinations of glute exercises, and using different types of subjects (genders, training age, etc.).

This research does not exist. In fact, there is only one training study to my knowledge that measured gluteus maximus hypertrophy – it was a Russian study that examined the lying machine squat exercise. At this point in time, we don’t have any RCT’s to reference in order to help us answer the question. Therefore, we must go down the line in terms of the hierarchy of knowledge and examine acute studies (mechanistic research), pilot data, anecdotal data, and bro-science.

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Which Glute Bridge is Best?: an Amputee Case Study

Today, I’ve got a cool case study for y’all. It comes from guest contributor Travis Pollen – a very astute up-and-comer in the field of strength & conditioning. Travis’s results closely mirror the results that I achieved when I tested myself five years ago with bodyweight bridging variations when collecting data for my glute eBook. However, Travis’s case study is quite unique in that he has a prosthetic limb on his left side, which made for a very interesting analysis. I hope you enjoy the article!

Which Glute Bridge is Best?: an Amputee Case Study
by Travis Pollen

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