Category Archives: Glute Training

The Standing Band Hip Thrust

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.

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Glute Training: Pay Attention to the Eccentric Phase for Better Results

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.

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A Spectacular Glute Transformation


Here is Casey Bergh’s story. 

I have no history of athleticism and up until three years ago, I lacked knowledge about fitness in general, and had absolutely no exposure to bodybuilding and the weight room. I weighed 220 pounds after having each of my children and my only goal after having my second was simply to get “skinny” again. Somewhere along my journey, I accidentally stumbled across bodybuilding. I braved the weight room with a beginner’s program and the rest is history.

After 18 months of lifting my body had completely transformed. I had a fully developed upper body and a pretty decent set of quads and hammies. The only problem was my Glutes! They were below average at a healthy body weight and when I dropped fat to enter the world of competing, I found that I had NO muscle!

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The Glute Ham Tie-In


In the world of bodybuilding, the “glute ham tie-in” receives a lot of attention. Judges will examine this region and make sure that there’s a smooth transition from the glutes to the hamstrings. It is therefore of great interest for physique athletes to optimize the appearance of this region. Discussion of the glute-ham tie-in region has led to several misconceptions, which I’d like to clear up in this article.

An Aesthetically Pleasing Glute-Ham Tie-In is In the Eye of the Beholder

Attaining an aesthetically pleasing glute-ham tie-in has to do with personal preference. Personally, I like my women to have a little bit of junk in the trunk, I like a great deal of separation between the glutes and hamstrings, and I like the glutes to pop out visually from the hamstrings. It looks like I’m not alone. Think about which ladies possess the most popular sets of glutes worldwide…

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