There are three certainties in life: death, taxes, and some meathead on Facebook advising a lifter to “just squat” when he sees a picture or video of a woman performing a glute exercise he isn’t familiar with. I refer to these meatheads as “just squat” bros. Is their advice sound? Should women discontinue all of their other glute exercises and focus solely on the squat? In this article, I’m going to explain why the “just squat” mantra is horrendous advice for those who are trying to maximize glute development.
Sasha’s Glute Transformation Story
by Sasha Ann
I have been bodybuilding for almost 2 years now and I love it! Although I’ve come a long way in that period of time, it took a lot of hard work, dedication, failures and successes. When I first started training at my local gym, I was only familiar with the “sculpting” and “toning” workouts that were seen in fitness magazines. My diet consisted of processed foods that were advertised as “low-fat” or “healthy” frozen meals. I was working out consistently, doing aimless amounts of cardio and afraid to lift heavy in fear of looking too muscular.
Here is the standing band hip thrust. It’s sort of like a cable pull-through, with more stability but less constant tension (with bands, the tension is mostly at end-range).
I don’t feel that the standing band hip thrust is as effective as a supine band hip thrust for the glutes due to the knee position (bent legs will involve more glutes and less hammy, whereas straight legs will involve more hammy and less glutes) and the lesser stability (with the supine version, your upper back is resting on a bench). However, it’s certainly more convenient and easier to set up. In addition, the standing pattern might help better groove barbell hip thrust improvements into squat and deadlift variation mechanics.
After 22 years of lifting weights, I tend to think I know it all. However, this couldn’t be further from the truth. Even the most seasoned and intelligent lifters still have much to learn, as long as they open their minds to receiving knowledge. I’ve paid close attention to the bodybuilders, the powerlifters, the strength coaches, and the sports scientists, I conduct my own experiments utilizing EMG, force plates, motion capture, and more, and I’m known as the freakin’ Glute Guy, so I tend to think that I’m the expert on all things glute-related. Due to my ego, it is very natural for me to assume that other experts don’t know what I know and can’t teach me anything new. I’m glad that my ego didn’t get the best of me when my friend Joy Victoria visited me two weeks ago, as her advice turned out to be very important and fruitful.