The hips are the powerhouse of the lower body, and some of the strongest muscles of the entire body. To have strong hips, you need to have strong glutes.
The glute muscles serve four functions that need to be trained to maximize glute growth:
- Hip abduction: Moving the leg away from the midline of the body
- Hip extension: Moving the leg in line with the torso
- External rotation: Rotating the leg away from the midline
- Posterior pelvic tilt: Tucking the hips and pelvis underneath the trunk
Want to grow your peach and get stronger this summer? Here’s a workout that trains all four movements for maximal glute strength and growth:
Low Bar Back Squats – 4 sets x 8 reps
Set the bar just below the traps on the upper back. Place your feet just outside of hip width with a slight toe rotation out (think 11 and 1 on a clock). This foot placement should allow for a comfortable bottom position of the squat. Instead of sitting straight down, sit back into the squat to feel a big stretch on the glutes. Squeeze the glutes and quads to stand each rep up. The goal for depth is to get the thighs parallel to the ground.
Set the bar just below the traps on the upper back. Place your feet just outside of hip width with a slight toe rotation out (think 11 and 1 on a clock). This foot placement should allow for a comfortable bottom position of the squat. Instead of sitting straight down, sit back into the squat to feel a big stretch on the glutes. Squeeze the glutes and quads to stand each rep up. The goal for depth is to get the thighs parallel to the ground.
Romanian Deadlifts – 4 sets x 8 reps
Keep a stiff core and a slight bend in the knees as you send the hips backwards. Once the hips stop moving backwards, you’ve reached the end of the movement for the glutes. Stand up by squeezing your glutes until you reach a full upright position.
Keep a stiff core and a slight bend in the knees as you send the hips backwards. Once the hips stop moving backwards, you’ve reached the end of the movement for the glutes. Stand up by squeezing your glutes until you reach a full upright position.
Deficit Reverse Lunge with a Forward Lean – 4 sets x 12 reps (each leg)
Stand on a bumper plate or low plyo box. Step back and down with each leg, letting the torso fall forward as you step. This will put you into a bigger glute stretch at the bottom of each lunge. Stand back up quickly from the bottom position to a tall standing position.
Stand on a bumper plate or low plyo box. Step back and down with each leg, letting the torso fall forward as you step. This will put you into a bigger glute stretch at the bottom of each lunge. Stand back up quickly from the bottom position to a tall standing position.
Barbell Hip Thrust – 3 sets x 15 reps
Place your upper back on a bench and drive through your whole foot to lift your hips. The barbell will sit in the crease of the front of the hips. Using a barbell pad will add some comfort. Be sure to squeeze your glutes at the top of each rep without arching your lower back too much.
Place your upper back on a bench and drive through your whole foot to lift your hips. The barbell will sit in the crease of the front of the hips. Using a barbell pad will add some comfort. Be sure to squeeze your glutes at the top of each rep without arching your lower back too much.
45 Degree Lateral Hip Raise – 3 sets x 15 reps (each leg)
Place the pulley of a cable tower as low as it will go and the ankle strap attachment around one leg. Face the pulley and turn 45 degrees away towards the working leg. Keeping the leg straight, raise the leg out to the side and slowly return to the starting position. You can lean slightly away from the leg raise if you need more clearance to swing the leg.
Place the pulley of a cable tower as low as it will go and the ankle strap attachment around one leg. Face the pulley and turn 45 degrees away towards the working leg. Keeping the leg straight, raise the leg out to the side and slowly return to the starting position. You can lean slightly away from the leg raise if you need more clearance to swing the leg.
This workout will get you sore in all the right places. Be sure to balance all the backside work with other movements that will improve upper body strength as well.
