Category Archives: Glute Training

Strength Trumps Conditioning for Body Improvements

Today I have a very exciting story to share! When Kristen, a Get Glutes member since day one, recently showed the forum her updated pics, my jaw dropped. I was blown away by her progress. I immediately asked her to write a guest blog for me so she could share her experiences and detail her journey. Kristen’s mental transformation has mirrored her physical transformation. I’m sure that many of my readers are frustrated with their lack of progress. So was Kristen. But she persisted and prevailed, and she learned to train smart, not just hard. So don’t give up! And Kristen, I’m damn proud of you!

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A Squat Devotee No More

Howdy y’all, my name is Hailey Harber. Before I begin this whole shebang, I have to give some credit where it’s due; were it not for my parents, I more than likely wouldn’t give a rat’s behind regarding anything related to fitness or health. I can’t deny that they have done me a tremendous service by bringing me up in a household that not only implemented healthy eating but stressed getting sufficient physical activity. In fact, I can’t remember one time in my short 21 years where I didn’t have some form of abs. Now, that might sound like a dream come true to most of you ladies, and being lean is wonderful, but I eventually became a bit fed up with my masculine body and yearned to have a fuller, more feminine figure (while still being able to keep my small waist). Sure, I had nice abs, but I was seriously lacking in the trunk aspect. My  petite, lean body was accompanied by an even smaller rear end, and I decided that enough was enough. Now, as an avid researcher, I took to the internet to learn how I could achieve this so called ‘plump’ derierre, and the journey that ensued as a result was really quite something.

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Charles Staley on Band Hip Thrusts

Charles Staley and I have been training together for almost two years. In fact, HERE is a “glute-off” we had a year ago, where we worked our way up to 600-lb hip thrusts. Strangely, Charles doesn’t feel barbell hip thrusts working his glutes much. This is hard for me to comprehend, since they make my glutes burn so bad I can hardly stand it (it often takes me twenty minutes just to walk properly following three sets of hip thrusts due to the massive glute pump).

At any rate, Charles doesn’t feel squats, deadlifts, lunges, back extensions, or hip thrusts in his glutes either. We often joke that he lacks glute muscles and that his hamstrings run right up into his back. He doesn’t feel anything working his glutes and never feels the burn. That is, until now. For some strange reason, certain lifters who struggle to feel their glutes will find that the band hip thrust does the trick. Here’s what Charles had to say after doing band hip thrusts for the first time:

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How to Get the Bar Over the Thighs When Hip Thrusting

Hi Bret, I absolutely love the hip thrust, but to be honest, I loathe setting up the exercise because I struggle to get into position. If I use a bar pad, I can’t get the bar over my thighs and onto my hips, and if I don’t use a bar pad, it hurts like hell on my pelvis. I want to continue to hip thrust, but this problem is really bothering me. I thought I’d come to the Glute Guy for a solution. Do you have any suggestions? – Andy

Hi Andy, you’ve come to the right place. Many dudes share this problem, and I have just the solution for you. Place plates or mats where the barbell would normally touch when hip thrusting, and simply roll the bar up onto the plates/mats as shown in the video below. This is how my lifting partner Charles Staley does them, and it makes a world of difference for males with big butts and thighs.

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