On Thanksgiving, I posted a blog that contained the picture below.
It’s one of my favorite pictures. I didn’t know who the woman in the picture was at the time, but she and her husband actually commented on my Facebook page, and she shared the article herself on her page. Her name is Kristina Krstic, and her husband Nemanja Krstic snapped the picture. They are personal trainers in Abu Dhabi, which is the capital of the United Arab Emirates. Guess what she was thankful for?
Kristina (click HERE for her Instagram) was thankful for the hip thrust. I should have known that she loved her hip thrusts! Below is a picture of her hip thrusting.
Checking out Kristina’s pics made me realize that I haven’t posted any success stories in a while. I’ve been storing them up, knowing that I’d eventually get around to sharing some of them.
Several months ago, my client Alli sent me this picture. Prior to training with me, she’d been doing CrossFit for a couple of years (see picture on left). She wanted more glutes, so I had her focus on progressively heavier hip thrusts for a year (see picture on right).
Over time, her training has gradually evolved to focus on high repetition glute exercises such as hip thrusts, back extensions, American deadlifts, goblet squats, and lateral band work. I took this picture right after a high rep tri-set of band hip thrusts, bodyweight back extensions, and band seated hip abductions. Stories like these are why I recommend that CrossFitters perform a separate glute WOD each week.
Another client of mine named Deanna (HERE is her Instagram) saw tremendous gluteal results as well. She too has shifted her focus toward high frequency higher rep glute training. She trains glutes 4-5 days per week and includes tons of hip thrusts, back extensions, squats, deadlifts, and lateral band work. She gained 30 lbs and tons of strength, and now she has a booty.
Recently, Erin decided to train glutes daily and up her protein content. The results have been phenomenal. Her hamstrings have grown in addition to her glutes. Next time she competes, she will look even better.
She’s been utilizing a lot of variety, mixing together heavier, medium, and lighter sets of lunges, back extensions, hip thrusts, smith machine squats, sumo deadlifts, reverse hack squats, and plenty of band and cable glute exercises. She always had nice glutes, but now they are world class.
Last year I posted a before/after pic that received a lot of attention from Sasha (HERE is her Instagram, and THIS is her transformation story – though you’ll see below that her transformation continues).
The added glute mass really pays off when dieting down for competition. Sasha recently competed again, and check out her results. Incredible glute development.
Each of these ladies perform a variety of glute exercises in their training. Don’t just stick to one or two glute exercises, you want a variety to stimulate all of the fibers through all of the mechanisms of hypertrophy. Each of these ladies targets their glutes with higher frequency. One day per week doesn’t cut it – train glutes at least 3 times per week for maximum results. Each of these ladies experiments with technique and exercises. Tinker with form and utilize different variations to figure out what works best for you. Finally, each of these ladies do their hip thrusts – they do a body and booty good.