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6 Exercises For A Strong

This document provides 6 exercises for strengthening the glutes and lower back. It begins by dismissing claims that certain glute exercises like barbell hip thrusts are dangerous for the lower back when performed properly. The first exercise described is the basic glute bridge, emphasizing proper form by adjusting foot position and distance between knees and hips to maximize glute activation and minimize strain on the lower back. Banded resistance can be added to further engage the glutes.

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144 views3 pages

6 Exercises For A Strong

This document provides 6 exercises for strengthening the glutes and lower back. It begins by dismissing claims that certain glute exercises like barbell hip thrusts are dangerous for the lower back when performed properly. The first exercise described is the basic glute bridge, emphasizing proper form by adjusting foot position and distance between knees and hips to maximize glute activation and minimize strain on the lower back. Banded resistance can be added to further engage the glutes.

Uploaded by

aligaram
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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6 Exercises For a Strong, Healthy Butt

Build Your Glutes, Save Your Lower Back


by Dr John Rusin | 03/03/17

Tags: 
 Glutes
 Bodybuilding
 Powerlifting & Strength

Is Direct Glute Training Dangerous?

There's been some talk lately about how certain glute exercises are
dangerous for the lower back, but I'm calling BS. My clients have been doing
the barbell hip thrust and its variations with great success for almost 10 years.
Those clients include elite athletes, fitness enthusiasts, and even physical
therapy patients.

Anything done with bad form or too much weight is risky. Which means that
hip thrusts, done properly, are no more dangerous than bicep curls, done
properly. Bottom line? If you want strong glutes, or just better looking ones,
you need to train them directly and intelligently. Here's how to target your
glutes and build them up without trashing your lower back.

1 – Basic Banded Glute Bridge

Never underestimate the power of a seemingly simple movement like the


basic glute bridge. You can find this exercise in many half-assed therapy
programs, and my problem isn't with the exercise, but rather the setup and
execution.

Many people set up the glute bridge haphazardly. And as a result, they shift
the tension away from the glutes and onto the hamstrings or lower back,
which defeats the purpose of a butt exercise.

It's called the "glute bridge" for a reason. And it's up to us to get our bodies
into the position that'll allow for hard active contraction of the gluteal complex
first, with the hamstrings and lower back (to some extent) kicking in as
secondary extensors.

Take your unique hip and pelvic structure into account. By altering the
distance between your feet to place the ball and socket joint of the hip as
centrated as possible, you'll create a stronger gluteal contraction. Manipulate
the position of your knees in relation to your hips. Most of the time it's far
wider than people think. Get that position right and you can recruit the glute
muscles and get them to do their primary jobs.

Finally, if you're having trouble positioning yourself and gaining torque and
tension through the hips and glutes as you bridge, add a band that acts as a
"reactive neuromuscular stabilizer." This will cause the glutes to kick in more.
Watch the video above to put these tips together and improve this staple
movement. Then use it for dynamic warm ups, activation drills, and more.

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