Exercises that pump the glutes better than squats and deadlifts

Everyone pumps their glutes wrong

In 2009, trainer Bret Contreras used electromyography to measure muscle activity during training.

During the experiment, participants performed exercises with body weights, dumbbells, barbells and resistance bands, and special sensors tracked the activity of different muscle groups. After a lot of workouts using machines, free weights and resistance bands, Contreras realized that in the world of fitness they don't understand at all how to pump the gluteal muscles.

Deadlifts and squats won't help build your glutes

There are exercises that are more effective for pumping your glutes than deadlifts, squats, and lunges.

All of these exercises are performed in an upright position and include hip flexion and extension. However, the greatest activation of the gluteal muscles occurs during another movement pattern - hip abduction.

This movement is natural for a person. It is present when walking, running, sprinting, throwing shells, lunges, and exercises for training this pattern are usually performed in a horizontal position.

Hip extension exercises also engage the gluteal muscles, but not completely. So, for example, during the deadlift, the gluteal muscles are activated only by 52%, and in the Zercher squats - by 45%.

At the same time, the most effective exercises based on hip abduction provide more than 100% activation of the gluteal muscles. For example, lifting the hips provides 119% activation, abduction of the hip back on the knees 112%, and lifting the bent legs back 111%.

This is supported by scientific evidence. Research has shown that raising the hips activates the gluteus maximus and hamstrings better than squats with a barbell on the back. Raising the hips activates the upper gluteal muscles by 69.5%, and the lower one by 86.8%, while the squat only activates 29.4 and 45.4%.

Building on these findings, Contreras proposed an effective four-phase glute training plan.

Four phases of exercise

Do the exercises in each phase for at least 2-3 weeks. That being said, don't stop doing squats, lunges, and deadlifts. Do these exercises on leg days, and the complex for activating and developing the buttocks on other days. It won't take long and will provide you with increased strength and glute hypertrophy.

Phase 1. Development of flexibility of the hip flexors and activation of the buttocks

To fully activate your glutes, you need to open your hips, and for that you need to develop the flexibility of the hip flexors.

Stretching the hip flexor muscles

Stay in this position for 60 seconds, then change legs. When the time is up, try to gently deepen the stretch.

Exercises to activate the buttocks

Choose two exercises from the ones below and do two sets of 10 static posture holdings for 5 seconds each.

Photo: Julia

Photo: Julia Obolenskaya

One-legged glute bridge

Raising the hips with support on the bench

Activation of adductors

Choose one exercise below and do two sets of 10 static holds, 5 seconds each. If possible, use weights.

Raising a straight leg

Bent Leg Raise

Abduction of the hip to the side

Phase 2. Gluteal hypertrophy

Now is the time to move on to more challenging exercises and build more functional muscle mass. Choose two exercises and do two sets of 10-20 reps.

"Bird-dog"

Raising the hips on one leg

Barbell Glute Bridge

Hip abduction in the simulator

Pick one exercise and do two sets of 10-20 reps.

Breeding legs with expander

Abduction of the leg with an expander

Case reversals

Phase 3. Development of gluteal muscle strength

By this phase, you have already learned how to feel your gluteal muscles and understand when they are involved in the work. You are now ready to pump them using heavy weights.

Choose one exercise below and do four sets of five reps.