The Science Behind Glute Training
In Case You'd Liked To Skim The Material (Because I Know I Talk Fast...)
I like big BUTTS.

Ok or maybe you like smaller butts, toner butts, or perkified butts….

But the important part here is we’ve become butt obsessed. 

However, focusing only on the aesthetics of our glutes is selling this oh so important muscle group short.

Because strong glutes can not only look amazing, but can also help us prevent low back, hip, knee, achilles, ankle and foot pain as well as help us run faster, cycle further and lift more.
How can they do all that? And how can we train them to get the best results possible?

Well let’s first take a closer look at this strong and powerful muscle group!

Our glutes are three muscles:

The Glute Maximus, Medius and Minimus.

But actually I’m going to really focus on two - the maximus and medius.

And I’m going to do this because the Glute Minimus is commonly know as the TFL’s Nasty Cousin so often can hinder the “glute gains” we are trying to make .

While the glute minimus is technically a glute muscle, and while it assists in abduction, it is important to note that it actually acts much more like the TFL or Tensor Fasciae Latae, also assisting in hip internal rotation and flexion.

So if you're targeting your glutes because you're working to alleviate injuries and prevent them from returning, the glute minimus is actually a glute muscle you may need to relax and STRETCH because it is overactive and shortened unlike the glute max and medius that will need to be activated because they are often underactive and overly lengthened!
The Gluteus Maximus
The glute max is the LARGEST muscle in our body, made up of about 70% Type I, or slow-twitch muscle fibers, and 30% Type II, or fast-twitch muscle fibers.

Why does this matter?

Because it is such a powerful and strong muscle, heavy loads and explosive movements are key to work it.

BUT because it is also made up of more SLOW TWITCH muscle fibers, a higher volume and more time under tension is also key. 

This is why you need heavy compound lifts and explosive moves but also some of those isolation, activation, moves that create a PUMP.
As you consider using a variety of moves, you also need to think about the actions and function of the glute max and even what area of the glute max you want to work.

The glute max is our primary hip extensor and also a strong external rotator of our hip. It also posteriorly tilts the pelvis, which is why cueing a posterior pelvic tilt during certain glute moves can be key for higher glute engagement.

A study in 2010 found that the posterior pelvic tilt effectively increased oblique and gluteus maximus recruitment, and reduced lumbar extensor recruitment. The gluteus maximus and obliques are often termed phasic (have a propensity toward inhibition, lengthening, and/or weakness), and the lumbar extensors are often termed tonic (have a propensity toward over-activity, shortening, and trigger point development). 

Cueing the posterior pelvic tilt to engage your glutes can help clients with postural dysfunction. A posterior pelvic tilt is easily taught during a quadruped movement or even a bridge and may be a way to improve recruitment patterns in those individuals with low back pain, and or an anterior pelvic tilt. (1)

What does this mean!?

If you have postural dysfunction aka struggle to engage your glutes and let your lower back take over during movements, try cueing this action!

The glute max is also so essential to train properly because of the role it plays, directly and indirectly, in stabilizing the hip, knee, SI joint and even lumbar spine. 

A weak glute max means instability and therefore INJURY!

A 2005 study found that knee motion and knee loading during a landing task are predictors of ACL injury risk in female athletes. (2)

AKA you need to train your glute max as it helps to prevent unwanted hip adduction, internal rotation and flexion (aka knee valgus) when you land or decelerate.

But when you train your glute max, while many moves work both the upper and lower fibers of the muscle, you do want to note that these areas can be recruited to different degrees with different movements with the upper fibers being more involved in hip abduction and hip external rotation found a 2016 study. (3)

Not only can this help you further prevent injury by targeting weak areas, but if you’ve ever thought you wanted to work your upper or lower glute max more for aesthetic reasons, aka to build that shelf, you can!

Because of all of these different functions and actions, it is important you do activation moves to improve your mind-body connection and build stability while also using heavier loads to challenge this very strong muscle.

And the moves you choose to do can't just be in one plane of motion to work all of the glute max fibers or, for that matter, even strengthen your glute medius!
The Gluteus Medius
Your glute medius may be smaller than the glute max, but that doesn’t mean you can ignore this essential glute muscle.

So what does the glute medius do?

The glute medius is the primary abductor of the hip. Anterior fibers may internally rotate and flex the hip while posterior fibers externally rotate and may extend the hip. 

It does work with both the TFL and the glute minimus. And because those muscles tend to be overactive we often feel them taking over for the glute medius during those abduction movements.

Because those muscles can compensate and the anterior and posterior fibers of the glute medius assist with different functions, the exact body positioning you use during exercises is important to play around with.
A 2015 study showed that the hip abductor muscles responded differently to the posture variations of the side-stepping exercise. 

It was even deducted that a more athletic stance during the side step or shuffle lead to better activation of the glute medius. (4)

That is also why when you do a lateral raise you may need to slightly kickback or even internally rotate your foot, which will lead to internal hip rotation, to help inhibit your TFL from taking over. (5) 

The glute medius also stabilizes the hip, pelvis and femur in the frontal plane and plays an important part in maintaining optimal functioning of the muscles of your core, and proper joint movement of your hips, SI joints and lumbar facets.  

It stabilizes your pelvis so if you were to stand on one leg, your pelvis would remain relatively level if your glute medius is strong. This plays a huge part in our running gait which is why glute medius strengthening is so important for you runners!

A 2008 article in the Strength and Conditioning Journal highlights that glute medius weakness can lead to a Trendelenburg gait. And those with this gait “will have reduced gait efficiency and running speed and be at greater risk of developing lower back pain as a result of the pelvis not being stabilized during gait, jumping, and landing or when performing unilateral weight training exercises.” (6)

Strengthening your glute medius can also help prevent other common running injuries, such as knee pain, by stabilizing your femur. 

And because it stabilizes both the femur and pelvis, it helps maintain the ideal length-tension relationship of your hip musculature, which is why it can help your glute max function optimally! 

This is why people may use a mini band when they squat or bridge if they struggle to activate their glutes. That band helps activate the glute medius which in turn helps the glute max fire better!

The key is building STRENGTH in these glute muscles because they drive so many different joint actions and stabilize your lumbo-pelvic-hip complex.

And to highlight just how far their impact reaches…remember I mentioned to start that strong glutes are even key if you’ve had pain or injury at your feet and ankles!?

Well a 2006 study found that subjects with chronic ankle sprains had weaker hip abduction strength on the involved side. (7)

This means that you’ve got to strengthen those glutes to prevent further pain and injury up and down your entire body!
So now…What moves are key to strengthen your glutes?!
You may have heard “squat for a better butt” because that is the move touted all over social media.

But now knowing the importance of your glutes, not only aesthetically but also in terms of performance and injury prevention, I hope you are being to see that SQUATS may not really be the answer.

Yes they are a great move BUT…

Are they really the BEST glute move?
And the annoying answer is…

It all depends, but honestly…

While a well-rounded glute training routine SHOULD include squats, in different variations, saying squat for a better butt doesn’t cover what your training needs to include.

It also ignores a very important fact…

Your glutes are often called the SLEEPING GIANT because they are underactive!

And they are often underactive because of our modern lifestyle - all of that commuting and desk work - but also because all too many of us ignore injuries early on.

As I mentioned chronic ankle injuries can contribute to inhibiting the glute medius on that same side.

This is a big deal because research shows that the glutes can become inhibited with just about any lower body or spinal injury. 

A study from 1994 even emphasizes the importance of extending assessment beyond the side and site of injury when looking at correct muscle recruitment. (8)

And let’s face it….many of us have done SOMETHING, which may have been not only caused by weak glutes in the first place, but also may contribute to them not functioning correctly after.

This is why you have to take a 4 step approach to your glute training and really any training that you do.

Because of not only injuries, but our modern lifestyle, we need to start by relaxing and inhibiting muscles that may be overactive and shortened. Muscles like our hip flexors that may then cause the glutes to adaptively lengthen and weaken.

So what is step one?
The 4-Step Glute Training System:
STEP #1: Foam Rolling or SMR - Self-Myofascial Release!
In case you aren’t familiar with foam rolling, a really quick summary of how it works...Basically you are using a ball or roller to press on a trigger point and help the muscle relax and release itself.

Knots and trigger points can cause restrictions and alterations that result in a change to motion about a joint. 

When this happens there can be a change in your normal neural feedback to your central nervous system aka a change in your mind-body connection.

Over time this can lead to your body being less efficient and overusing muscles, and even other joints, that aren’t meant to really carry the load.
For instance, tight hip flexors can lead to your glutes being underactive, which in turn can lead to you recruiting the muscles of your lower back to carry the load your glutes really should be carrying. And this can lead to low back aches, pains and even injury.

Think about an all too common issue we see - Anterior Pelvic Tilt. And while some tilt is acceptable, too often we see excessive arch which can lead to improper loading. 

Shortened hip flexors lead to underactive glutes and overly stretched hamstrings as well as excessive lordosis or arching of our lumbar spine. 

This tends to not only lead to potential quad dominance but low back and knee pain as well as hamstring strains and injury!

A 2014 study showed that foam rolling of the rectus femoris led to elongation of the muscle to increase range of motion at the knee and hip. (9)

This can then help you better activate the glutes because your hip will have a full range of motion and no muscles will be trying to compensate.

Now you may be thinking? Can’t I just STRETCH to improve my range of motion?

While dynamic stretching prior to your workout is key to improve your mobility and your performance, a 2014 study showed that foam rolling with a dynamic warm up out performed the dynamic warm up alone. (10)

That is why after you roll to relax those overactive muscles, you stretch. If you just stretch you could even compare stretching the muscle with the trigger point to a shoelace with a knot.

You don’t get rid of the knot by stretching it. If anything you just make it tighter and the shoelace isn’t at it’s fully ideal length!
So STEP #2: Stretching
This is where you begin to get your body really warmed up and start prepping it for work. It is where you can use dynamic stretches to take your body through a full range of motion, especially targeting the movement patterns you plan to train that day.

Ever find if you skip your warm up you feel you can squat deeper or lunge better after a few rounds of your workout!?

Well stop wasting part of your lifting session improving your range of motion! Instead do a few stretches before so that you can enter your session ready to go from the first move.

And not only may you be wasting part of your training session warming up and mobilizing your body, but you may actually be compensating to perform the movement, aka recruiting muscles not meant to handle the loads due to muscle tightness. (Our body is amazing in that it will find a way, however, this can lead to injury).
Stretching is therefore key as it can help relax shortened hip flexors to improve glute max activation. As one study in 2014 of female college players showed, individuals with hip flexor muscle tightness appear to utilize different neuromuscular strategies to control lower extremity motion. (11)

AKA they compensated because their tight hip flexors inhibited their glutes!

The one thing with stretching though is it only benefits you if you don’t cheat. 

For instance, if you go do a half kneeling hip stretch, but arch your lower back instead of actually SQUEEZING your glute to drive the hip into extension, you won’t actually be stretching your hip. And you may in fact be perpetuating the poor recruitment patterns you’re trying to fix in the first place. 

Using reciprocal inhibition aka using that engagement of the glute to then relax the hip flexor is key when doing these stretches. And it is also part of the reason why ACTIVATION moves are so key!

It also may be why you’ve felt like no matter how much you foam roll and stretch, the results just never seem to stick.

While they relax overactive muscles that may be inhibiting your glutes, they don’t actually then get your glutes firing on all cylinders!

That is why you then need to ACTIVATE!
STEP #3: Activation
I often hear from people, “Well if your glutes aren’t working how can you stand up? How can you extend your hip!?”

And let’s just clarify something - underactive, aka not functioning optimally, is different from nonexistent.

Overuse and compensation result when a muscle isn’t carrying the load it is meant to carry so our body recruits other muscles for the job. Or if a joint isn’t as mobile as a move requires, for instance our hips are tight so we can’t hinge or squat properly, we seek out extension from other areas, like our lower back.

This is due to the under activity of the glutes and therefore if we can get them firing correctly, and establishing that mind-body connection BEFORE we go into movements where we need the muscle to engage automatically, we can improve our performance.

A 2017 study showed that by doing glute activation moves PRIOR to your workout you may facilitate recruitment of the gluteal musculature by potentiating the glutes in such a way that a smaller neural drive evokes the same or greater force production during a movement. (12)

AKA your glutes are ready to work and you are more easily able to make them fire! 
A 2016 study also found that focused activation to learn how to properly recruit the muscles before strength exercises may also even be beneficial for various knee injuries! (13)

This is because often with injuries, as I mentioned earlier, the glutes can become inhibited so extra work prior to activate them can help.

Again if we have established that mind-body connection and can feel a pump in that muscle, but not fatigue the muscle, just wake it up, we are better able to perform proper recruitment patterns during our compound lifts and hard workouts.

We need to do this activation so that our engagement is AUTOMATIC during those compound moves.

AKA WE GET MORE OUT OF OUR TRAINING WHILE REMAINING INJURY FREE!

Now you may think ok I’ll do activation exercises…but what the heck are they even?

Activation movements are more isolated moves and often more pumper type movements. They cause more metabolic stress and use lower resistances for a higher volume. They often also have a smaller range of motion and put the most tension on the muscle when shortened.

They are kind of the opposite of those big lifts we do like squats, which create more muscle tissue damage, can be done with heavier loads and lower volumes, have a bigger range of motion and place more tension on the muscle when stretched. 

But both are key moves to include if you want results from your training program as by combining both you also touch on more than one driver of muscle growth BUT can also increase your training frequency to improve your results because the metabolic stress of those activation moves takes shorter to recover from than the muscle tissue damage of those compound moves.

Which brings me to the 4th piece of the puzzle and the one most of us jump straight into - The Strength Training!
STEP #4: Strengthening
Because of the make up of your glutes, they can handle not only heavy weights but higher volumes. They also perform a lot of joint actions that you want to address in your workouts.

It is important here that we don’t get caught up on just ONE move as the best move but consider all of the different drivers of muscle growth to not only build our glutes but strengthen them.

So when we consider the glute moves we want to include, and even the training frequency we want to perform, we need to consider the 3 drivers of muscle growth. 

A study in 2010 showed that the 3 mechanisms of muscle hypertrophy are metabolic stress, muscle tissue damage and mechanical tension. (14)
Each of these can help us build stronger, and if we want, even bigger glutes.

But how can you use each one? 

When you consider what moves to include they need to be based on your goals and address the different joint actions of the glutes but they also need to consider these 4 aspects:

- Muscle Activity (You wouldn’t do a chest exercise to work your glutes, right?)
- Range of Motion (The muscle will have to do more work which can lead to more muscle tissue breakdown)
- Emphasis on the Eccentric (Studies have also shown that the eccentric portion of the lift can cause more muscle tissue breakdown) (15)
- Muscle Length at Peak Tension (When are you creating the most tension on a muscle? If it is when it is lengthened, aka at the bottom of a squat your glute is lengthened, you can create more muscle tissue damage) (16)

So by using moves that includes each of these 4 aspects to different degrees you can use all three drivers of muscle growth to your advantage. You can train with heavy loads but also train with more volume and increased frequency, which is key for the best results possible!

What is an example of all three moves?

A traditional deadlift or a squat may be a move to use if you want to create more muscle tissue breakdown. 

Whereas if you want a move that creates more mechanical tension, you may choose a hip thruster with its tremendous amounts of glute activity.

Or if you want to create metabolic stress, you may do a frog bridge.

The great part is even how you load these moves, and the type of equipment you use, can change how the move drives growth.

Heck, you could even use a band pulse squat, which is a great activation move to create metabolic stress. By adding the band and limiting the range of motion, you can change it from creating a ton of muscle tissue damage to a move that creates more of a pump.

All of this is important because it can help you get the results you are looking without wasting time. By varying how you are challenging your muscles, you can make sure to work your glutes from every angle with the loads and volume you need to get results.
So How Can You Go About Implementing All Of This?
 Join My Glute Camp And Get My Glute Camp CARDS!
My Glute Camp is more than just another 30 day challenge or 6 week program.

With the Glute Camp Cards, you have over 700 workouts in the palms of your hands. Literally...on cards...in the palm of your hands that you can take ANYWHERE!

I've created the foam rolling, stretching, activation and strengthening series so that you can combine them based on YOUR needs.
And if you aren't sure where to start?

No need to worry!

I've designed not only combinations of the series based on specific goals, but have even outline weekly routines for you to do.

Whether you're a beginner, runner, looking to prevent low back, hip or knee pain or just wanting to build strong, sexy glutes, there is a routine for you!

And not only are there over 700 workouts you can do using the Glute Camp Cards, but I even explain all of the WHY behind the training methods. 

Want to understand how to tweak and modify moves to fit your needs? Struggling to feel your glutes working and constantly compensating? 

I teach you how to modify moves to fit your needs.

This workout program does more than give you workouts, it TEACHES you how to train smarter to get continued results.

And not only do you get the Physical Glute Camp Cards and the digital course explaining all of the WHY behind a proper glute training routine, including even figuring out proper training frequency, the "best" glute moves, how to prevent and avoid injury, how cardio fits in, but you'll also get a digital EXTENDED EDITION of the Glute Camp Cards as well as UPPER BODY WORKOUTS to complement!

Plus, if you need any help or support using the program or modifying moves, you have 24/7 email access to me, Cori, as well as the accountability and support of the entire Redefining Strength private Facebook group!

So if you're ready to improve your hip mobility while activating and strengthening your glutes to not only prevent pain and injury but also perform better and get the strong, sexy glutes you've been looking for, it's time to join my Glute Camp!
Remember...IT'S ALL ABOUT THE GLUTES!
When you are looking to create your workouts, just remember you need all four parts. 

Start by addressing those tight muscles that you tend to feel taking over with foam rolling. Then implement stretching to improve your flexibility and mobility so you can then get those glutes truly activated and working correctly. Then don’t forget to strengthen them from every direction.

Combine heavier workouts with more pumper workouts so you can even increase your training frequency for this oh so important muscle group to between even 2-4 times a week. A 2016 study even showed that training a muscle group twice a week promoted superior hypertrophic outcomes to once a week. (17)

Remember though to listen to your body. Heavy loads and even the right volume will be based on your current fitness level and needs. Create progressions so you can clearly track and slowly add over time. 

And don’t be afraid to play around with variations of moves such as box squats over back squats or different versions of glute bridges to find what you FEEL the most working as each of our builds and patterns are slightly different!
They Got Their Glute Camp Cards....What Are You Waiting For?
The Glute Camp Cards - DIGITAL ONLY!
$
37
JUST DIGITAL ACCESS!
  • The Glute Camp Cards - DIGITAL ACCESS ONLY!
  • Glute Camp Course Articles
  • Video Exercise Library
  • Private Facebook Group
  • 24/7 Email Coaching
The Glute Camp Card Pack
$
54
Digital Access AND Physical Cards
  • The PHYSICAL Glute Camp Cards (Free shipping within the US!)
  • The Glute Camp Cards - DIGITAL ACCESS
  • Glute Camp Course Articles
  • Video Exercise Library
  • Private Facebook Group
  • 24/7 Email Coaching
THE COMPLETE CARD PACK
GLUTE CAMP + CARDIO BURNERS + ARM BURNERS
$
117
Digital Access And Physical Cards For ALL Programs!
  • The PHYSICAL Glute Camp Cards, Cardio Burner And Arm Burners (Free shipping within the US!)
  • DIGITAL ACCESS
  • Course Articles For All Programs
  • Video Exercise Library
  • Private Facebook Group
  • 24/7 Email Coaching
Ready To Learn More About Glute Training And Have Over 700 Workouts In The Palms Of Your Hands!?
Join My Glute Camp And Select Your Package To Get Started Today!
 Starting At Just $37!
This is a ONE-TIME FEE! There are no hidden charges or re-occurring dues. I'm not trying to rope you into anything...Honestly, if you aren't going to actually USE this product, don't waste your time buying it! I WILL NOT refund you because you didn't use it! I want you to get results and I think this is the perfect way to help you get them!
Get this special rate and instant access to the program! If you sign up today, you'll get an email after completing your order for the Glute Camp! If you select the physical cards they will be shipped out within 24 hours. FOR INTERNATIONAL ORDERS, PLEASE SELECT INTERNATIONAL CHECK OUT!

NOTE: THIS IS AN ELECTRONIC PRODUCT. IT WILL BE E-BOOKS YOU CAN DOWNLOAD TO ANY DEVICE WHICH MEANS WHEN IT LAUNCHES YOU'LL GET INSTANT ACCESS. ONLY IF YOU SELECT THE PHYSICAL CARDS PACKAGE WILL SOMETHING BE SHIPPED!

You'll receive an email with links to access your Glute Camp Program.
2018 Redefining Strength LLC