Category Archives: Glute Training

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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You Can’t Stop the Hip Thrust, and You Won’t Break Our Stride

Can you attain great glutes without the hip thrust? Sure you can. There are hundreds of excellent glute exercises, and I’ve included nearly all of them in my various books, articles, and videos. Can you get there faster with the hip thrust? I believe so, and my large following of supporters do too.

There are currently tens if not hundreds of thousands of lifters worldwide employing the hip thrust to help them attain better glute development, and this list of people is growing everyday. Why? Because it works. Lifters hear about the hype, and they try it out for themselves. Once they feel the tension in their glutes, they’re sold. After a few weeks of progressive hip thrusting, they start to notice increased glute development. If an individual is new to lifting and spends a solid year focusing on hip thrusts, it is very likely that their glutes will completely transform. Men, and especially women, want to spread the word, so they talk about the exercise on social media. Other lifters try it out for themselves, and the exercise gains momentum. (On a side note, thank you very much to all the wonderful folks out there who are spreading the glute gospel and tagging me in their social media posts. It’s helping, and you’re making a difference.)

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An Interview, Perfect Squat Form, Don’t Dis the Deadlift, and My Mom’s Lower Body Workout


Hi there fitness friends, I have a few random things to share with you.

1. Strength Physiotherapy Podcast

A UK physical therapist by the name of Chris Lendrum recently interviewed me for his Strength Physiotherapy Podcast. Physical therapists/physios – I recommend that you click on the link and subscribe to his newsletter so you can listen to his podcasts regularly. He asked some excellent questions – we covered personal training efficacy, glute training, functional training, sprinting mechanics, this whole “gluteal amnesia” thing, the ethics of palpating clients’ glutes, assessing glute function, programming for glute development, proper hip thrust mechanics, the hip thruster, CNS fatigue, how to research, best research reviews, the 2 x 4 program, and more. You can listen below.

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Hip Thrusts Helped Me Deadlift 705 lbs (Over 3.5 Times Bodyweight)

The following is a guest article from powerlifter Quinten Cody. 

The glutes and neck are often ignored, with trainees relying on the core exercises to work them. I used to reside in this camp. I’m glad I no longer do.

My redemption from such simple thinking began with my purchase of a neck machine – the kind that works it from all sides. And when the muscles on the sides of my neck – just behind the lower portion of the ears – were mistaken for large lymph nodes, my curiosity turned to my backside.

I knew I had to turn my cheeks into studs.

I began researching relentlessly – as I often do – and came upon articles by Contreras. I had read his work before. It was controversial. Why I did not incorporate the humpty-humps years ago I’ll never know. But, I do use them now, and that is what I call them, probably because it’s just the name that sticks.

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