Muscle Fitness Muscle & Fitness UK - April 2018 | Page 78

HERS
A TYPICAL GLUTE SESSION FOR ME
WOULD LOOK SOMETHING LIKE THIS
Activation work
2 x 50 feet elevated
glute bridges
(3 second squeeze
at the top)
3 x 20 banded kick backs
3 x 20 (each leg) band side
squat walks
76
MUSCLE & FITNESS / APRIL 2018
4 x 10 sumo squats
4 x 10 Bulgarian split squats
4 x 15 hip thrusts
4 x 10 high step ups
4 x 20 hip abductors
3 x 20 hyperextensions superset
3 x 20 kettlebell swings
So what can you do to improve the
results of your glute workouts? My
advice would be to combine glute
activation work with heavy lifting. The
activation work would allow you to get
a better connection with the muscle
group and this would therefore enable
you to effectively engage them during
heavier exercises. Common mistakes
I see people making are trying to lift
too heavy so they aren’t performing
an exercise correctly, not training
hard enough so therefore not causing
that growth stimulation and also not
training frequently enough. Your glutes
are a big muscle group which need
to be stimulated frequently and in
different ways to promote growth.
Training them once a week won’t be
enough to see results, you can train
them 2-3 times a week - they can
handle it! Train heavy, focus on
improving your glute engagement,
and watch your curves grow.