Category Archives: Glute Training

100-Rep Back Extension Challenge

Ladies, I’ve got a new challenge for you (okay, men can do this challenge as well)! Over the course of the next month, I want you to be able to perform 100 non-stop bodyweight back extensions.

Like my other challenges, this isn’t for complete beginners, so make sure you have some training experience. This isn’t meant to replace your normal training program; it’s just a supplement. If your normal workout includes back extensions, take them out since you’ll be performing 12 sessions of them with bodyweight this month.

The¬†first day should be fairly easy…most folks can achieve 20-back extensions pretty easily.

read more

Top Ten Hip Thrust Variations

Hello fellow lifters, my name is Rob King and I am the owner of a Canadian (Newfoundland) gym called Heavyweights Training Center (HWTC).¬†Bret’s note: I made an exception for Rob and had a unit shipped to him in Canada, we normally only ship to the US (Hip Thruster UK ships to Europe and other parts of the world).

At HWTC, we have coached everyone from pro fitness models, to National level competitive powerllifters, to Olympic weightlifters, to pro volleyball players, to clients who have completely transformed their physiques, to everyday people who simply want to feel and move better. In other words, we coach every type of person you can imagine.

read more

Sprinting and Glutes

In sports and in the weightroom, all muscles need to be strong and powerful. The body works in a series of kinetic chains to produce forceful, powerful, and coordinated movement. Nevertheless, some muscles are more important than others. And in the weightroom, prioritization is needed to make sure the lifter puts the majority of his or her efforts into the methods that deliver the biggest return.

What’s the Most Important Muscle for Total Athleticism?

If I had to choose one muscle, I’d say that the glutes are the most important muscle for total athleticism. After all, they’re heavily responsible for hip extension, hip external rotation, hip abduction, and posterior pelvic tilt, which means that they’re highly utilized in sprinting, jumping, landing, climbing, throwing, striking, swinging, turning, cutting from side to side, squatting, bending, lunging, cleaning, and snatching (basically all things athletic).

read more

The Effect of Range of Motion and Posture on Isometric Deadlift Strength

Here’s the deal. At The Glute Lab, we have 3 primary workers (Andrew Vigotsky is a full-time student at ASU, which leaves yours truly, Andrew Serrano, and Joey Percia), a garage gym, a force plate, EMG, and video capture.

Therefore, we’re going to conduct mini-experiments from time to time for the purpose of gathering pilot data. Any good researcher knows that three subjects is rarely sufficient to achieve statistical significance. However, we’re not going to conduct statistical analyses with these – we’re simply going to conduct and write up some thought-provoking experiments with the hope that it provides food for thought and possibly provokes researchers to conduct proper studies along these same lines.

read more