I have way too much to say about training glutes, probably because I enjoy training glutes so much, so if you don’t mind a bit of “stream of thought,” here’s what I do know:
🍑 First, anatomy.
Glutes are big powerful muscles that are designed to keep us upright by extending the hip. For you closet nerds 🤓 glute fibers are primarily fast-twitch, which means they can produce a stack load of force.
Glutes also recover quickly, which makes sense from an evolutionary/function perspective.
✳️ Second, just because you “feel” an exercise in your glutes or they get sore doesn’t mean it’s actually training the glutes directly. In my opinion, most soreness comes from the hamstrings & adductors. On the other hand, if you don’t feel anything in your glutes, you’re cheating yourself by not progressively loading week to week.
✳️ Finally, a limited menu of exercises is best — exercises that hit all angles, muscle lengths, and rep ranges.
Leg press machine with high foot placement – position the feet high-ish, not too wide, so your shin bone is parallel to the ground at the bottom of the movement.
Lunge variations – walking, in place, reverse, step up/down
Split squat variations – Try this glute-biased variation 👇🏻
Hip thrusts – machine, barbell, dumbbell (oh, and stop it with the bands around the knees, will ya!)
Remember, you can only do so much in a workout, so cycling exercises are best, and training them more frequently may be a good approach if your results are lagging.
Now, what you’re all asking for: “Give me a program, Ryan!”
For building some impressive-looking & functioning glutes, you might try this for 6-8 weeks with ascending loads (that is, increase the weight slightly every set, making your last set the failure set unless noted otherwise)
Day 1:
A. Machine Leg Press (glute dominant) – 10 reps, 10 reps, 10 reps**
B. Romanian DB Deadlift – 10 reps, 10 reps, 10 reps (DO NOT GOTO FAILURE HERE – Just get a good stretch in the hamstrings)
C. Split Squat – 10 reps, 10 reps, 10 reps (Reps = Per leg)
D. Adductor Machine – 10 reps, 10 reps, 10 reps**
Then, wheelchair yourself home.
(*Failure, as in you couldn’t do the 11th rep.)
Day 4:
A. Hip Thrust Machine – 10 reps, 10 reps, 10 reps**
B. Seated Hamstring Curl Machine – 10 reps, 10 reps, 10 reps**
C. Loaded sled pushes – 8 full lengths of your gym – a great glute exercise you can do daily as a finisher. (There’s no eccentric loading, hence less need for recovery).
(*Failure, as in you couldn’t do the 11th rep.)
My fave glutes routine?
A. Seated Hamstring Curls x 10,8, FAILURE
B. Machine Leg Press (glute dominant) x 10,8, FAILURE
c. Adductor Machine x 10,10, FAILURE
D. Bodyweight Walking Lunges – 60 Reps/leg (Rest maximum 3 seconds between attempts)
With 3-minute rest periods between sets. Yes, 3 minutes for best results.
You can easily add additional glute work to your workouts, and a little every day goes a long way. Start slow, get a coach to nail your execution on form, and feel free to hit us up with any questions.
-Ryan
Struggling to stay on track with your fitness goals over the weekend? You’re not alone! In this post, we dive into “Weekenditis” and share simple strategies to help you avoid weekend overeating and keep your progress on track.
Let’s debunk some common alcohol myths and reveal the science-backed truths that might make you reconsider that next drink—especially if you’re serious about your health and fitness goals.
At Precision Fitness, we’re always refining our approach to create the best possible experience for our members. While “perfect” might be a lofty term, we believe there’s an optimal workout structure that aligns with individual goals, especially in a supportive, non-intimidating environment like ours.
As active people in Hong Kong pursuing health and fitness, we often have packed days. Here are some tips to keep the glow and lose
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