top of page
Glutes Anatomy.png

GLUTES EXERCISES

BACK EXTENSION (BODYWEIGHT)

MUSCLE GROUPS TRAINED

Primary: Glute. Max., Hamstrings

Secondary: Spinal Erectors

 

TECHNIQUE CUES

-Keep upper-back rounded to minimise involvement of spinal erectors

-Maximise movement from the hips, not from the spine

 

RECOMMENDED REP RANGE

8-15

 

PROXIMITY TO FAILURE

0-1 RIR

BACK EXTENSION (WEIGHTED)

MUSCLE GROUPS TRAINED

Primary: Glute. Max., Hamstrings

Secondary: Spinal Erectors

 

TECHNIQUE CUES

-Keep upper-back rounded to minimise involvement of spinal erectors

-Maximise movement from the hips, not from the spine

 

RECOMMENDED REP RANGE

8-15

 

PROXIMITY TO FAILURE

0-1 RIR

BACK SQUAT

MUSCLE GROUPS TRAINED

Primary: Quadriceps, Glutes

Secondary: Adductors, Spinal Erectors, Abdominals

 

TECHNIQUE CUES

-Brace torso to avoid spinal flexion

-Retract shoulder blades & position bar on the upper trap muscles

-Push through the mid-foot with full foot contact with the ground

 

RECOMMENDED REP RANGE

5-10

 

PROXIMITY TO FAILURE

0-1 RIR

bottom of page