What is your glute workout like? How often do you hit glutes? Do you do glute specific isolation?

[ilovebenching]

I personally hit glutes on my leg day which I do on Fridays. My glute/leg routine is as follows

Barbell squats - 4 sets - 12, 10, 8, 6 reps
Leg extensions - 3 sets, 10 reps
Single leg romanian deadlifts with dumbbells (b stance) - 3 sets of 10 each side
3 sets hip thrusts with smith machine (10 reps)
3 sets of standing calf raises 15 reps

Why glute training is important

Strong glutes are crucial for more than just aesthetics. They play a vital role in overall health, performance, and injury prevention. Here's why training your glutes is so important:

• Improved Posture and Reduced Back Pain:
  • Weak glutes can contribute to poor posture, leading to an anterior pelvic tilt (hips tilted forward).
    
    
  • This can increase strain on the lower back, leading to pain and discomfort.
  • Strong glutes help maintain proper pelvic alignment and support the lower back.
• Enhanced Athletic Performance:
  • Strong glutes are essential for explosive movements like jumping, sprinting, and changing direction.
    
    
  • They provide the power needed for these activities.
• Reduced Risk of Injury:
  • Strong glutes help to stabilize the hips and pelvis, which can reduce the risk of injuries such as knee pain, hamstring strains, and lower back pain.
• Improved Balance and Stability:
  • Strong glutes contribute to improved balance and stability, reducing the risk of falls and injuries.
• Increased Power and Strength:
  • As mentioned earlier, strong glutes are crucial for generating power and strength in various movements.
• Improved Aesthetics:
  • While not the primary reason, strong and well-developed glutes can contribute to an improved physique.

In summary, training your glutes is not just about aesthetics; it's essential for overall health, performance, and injury prevention.

 

[casanovaaa]

This is how I have worked it out for me in the past and typically included both compound and isolation exercises to maximize growth and strength. Here’s a sample glute-focused routine:


1. Compound Movements (Strength & Mass)

• Barbell Hip Thrusts – 4x8-12
• Bulgarian Split Squats – 3x10 each leg
• Sumo Deadlifts – 4x6-8
• Romanian Deadlifts – 3x8-12

2. Isolation Movements (Glute Activation & Burnout)

• Cable Kickbacks – 3x12-15
• Glute Bridges (Banded or Weighted) – 3x15
• Seated Hip Abductions – 3x15-20

Frequency:
Glutes can be trained 2-3 times per week, depending on recovery and overall leg training split. If focusing on glute growth, two heavy sessions and one lighter, pump-focused session can be effective.


Do you focus more on strength, aesthetics, or athletic performance?