 Nothing turns more heads than a big, muscular backside. That’s because the gluteus maximus is the largest muscle in the human body, and rightly so, as it must be strong enough to keep the trunk erect and act as a powerful hip extensor. Everyday tasks such as standing, walking, and climbing stairs are all aided by the gluteal muscles. These three exercises will turn any pancake butt into a seam-ripping glory.
Trap Bar Deadlift The main function of the gluteal muscles is to extend the hip. So when one thinks about powerful hip extension exercises, the conventional deadlift comes to mind. However, I prefer the trap bar deadlift for a couple of reasons. First, the trap bar deadlift places less demands on the spine. The hexagonal shape distributes the weight closer to your center of gravity, which means less stress on your spine compared to a traditional deadlift. Second, the trap bar deadlift is easier to master, making it an ideal choice for beginners. In addition, most trap bars come with a set of high handles which allow people with insufficient range of motion in the hips to deadlift with immaculate form. And finally, it’s virtually similar to the conventional deadlift. Contrary to popular belief, the trap bar deadlift places twice the demands on the hip extensors (glutes and hamstrings) compared to the quads and is more similar to the traditional deadlift than the squat as far as joint ranges of motion [1]. And since the bar isn’t directly in front of you like a regular deadlift, you can push the hips further back to emulate the position of a conventional deadlift. To perform the trap bar deadlift, begin by stepping inside the hexagonal bar and aligning your mid-foot with the sleeves of the bar. For a more hip-dominant deadlift, drive the hips further back, while slightly bending at the knees. Grab the bar where the wrists align with the sleeves. Arch your back and retract your shoulder blades back and down. Grab a big belly breath and brace your core. Drive through the heels and completely extend the hips, contracting your glutes hard at the top. Return to the starting position without breaking form. This movement is best trained heavy, so begin with sets of 5-8 reps. Double Band Hip Thrust The barbell hip thrust deserves a place on this list, but I prefer the double band hip thrust. First, band resistance increases towards the end range of motion, or top of the movement, where the glutes activate the highest. And second, placing a smaller band around the knees increases maximum voluntary isometric contraction of the gluteus medius by forcing you to drive the knees out. To perform the double band hip thrust, begin seated on the floor with your back against a bench. Let your shoulder blades rest just above the bench. If the bench is too tall, stack a small box or set of weight plates underneath you until you reach the appropriate position. Place a long band across your hips, anchored either to a rack or heavy pair of dumbbells. Place a short band around your knees. Extend your arms across the bench for increased stability. Bend your knees ninety-degrees and set your feet roughly shoulder-width apart. Inhale deeply, exhale all the air out, and contract your abs. Execute by tucking your chin, driving through the heels, and squeezing your glutes hard at the top, while simultaneously flaring your knees out. This movement is best trained with high reps, so begin with sets of 15-20 reps. Bulgarian Split Squat The rear foot elevated split squat, commonly known as the Bulgarian split squat, is dubbed as an excellent quad builder. Although the quads do get significant stimulus, there’s also a lot of damage to the glutes due to the eccentric (muscle lengthening) stretch on the way down. By creating a more vertical tibial angle, or shin angle, we can reduce quad involvement and maximize the amount of damage to the glutes. Moreover, by elevating the leading leg on a small box or set of plates, we can increase the range of motion, thereby accentuating the stress on the glutes. Begin by holding a dumbbell in each hand and standing a few feet away from the bench. Place the instep of your rear foot on the bench. Lower yourself until the knee comes in close contact to the floor. To place a bigger emphasis on the glutes, make sure your shin is fairly vertical at the bottom of the squat. Lean slightly forward as you descend. Pause and drive through your heels to return to the starting position. This movement is best trained with moderate reps, so begin with sets of 8-12 reps. References [1] Swinton, P A, et al. "A Biomechanical Analysis of Straight and Hexagonal Barbell Deadlifts Using Submaximal Loads." Journal of Strength and Conditioning Research, vol. 25, no. 7, July 2011, pp. 2000-9., doi: 10.1519/JSC.0b013e3181e73f87.. |
AuthorDan Chavez is the founder of The DC System. Archives
April 2021
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