THE [ABCs] OF GREAT GLUTES
Oxygen|Fall 2021
Improve athletic performance and perfect your posterior aesthetic with these 18 awesome exercises.
JENNA AUTUORI DEDIC

Everyone wants great glutes, but truth be told, there is more value in having a strong backside than an attractive one. The good news is that in training for strength and function, you’ll also effectively train for shape and silhouette. (Have you ever seen a sprinter with a flat a--? We didn’t think so.)

Your glutes power hip extension and are used in all manner of sports and activities. The more powerful your glutes, the better you’ll be at running, jumping, squatting, leaping, and lunging. Proper glute training also can help prevent injury. “When the glutes are weak, your hips become misaligned, which can change your gait, lead to pain in your lower back or even cause knee valgus where the knees track inward,” says Hannah Davis, CPT, CSCS, founder of Body by Hannah.

The following 18 moves have been broken into groups of three based on their similarity in hip/gluteal action and muscular activation, and each group contains an A, a B and a C move.

A [ ACTIVATE]

Think of these moves as a sort of pre-workout primer: A study published in the Journal of Strength and Conditioning Research found that beginning a workout with download gluteal activation exercises improved explosive power output in a subsequent workout. “It also creates a noticeable difference in your ability to ‘feel’ the glutes firing,” Davis says. Perform these moves with little to no weight and focus primarily on the form. Use them as part of your accessory work/warm-up before heavy training, or place them at the beginning of a leg workout to get all pistons firing.

Dumbbell Kickstand Deadlift

Reverse Lunge

Broomstick Back Squat

Alternating Front Lunge

Frog Pump

Single-Leg Hip Thrust

B [BUILD]

These bread-and-butter moves are those that add quality muscle to your rearview, as well as strength and endurance in all manner of sports. Perform them using moderate weight and work in an eight- to 15-rep range for hypertrophy (building), or use heavyweight and work in the five to eight-rep range for strength and power, Davis advises. Mix them into your regular lower-body rotation, or program them into a metcon or another high-intensity training style such as an AMRAP (as many reps/rounds as possible) or circuit for variety.

Barbell Deadlift

Dumbbell Bulgarian Split Squat

Barbell Pause Back Squat

Dumbbell Walking Lunge

Side-Lying Dumbbell Hip Abduction

Eccentric Hip Thrust

C [ CRUSH ]

These moves are explosive, intense, and powerful, and adding them to your training will better enable you to crush any athletic goal imaginable. Perform these exercises with little to no weight, and execute each rep with all-out effort. Limit your sets to between one and three (depending on your ability), and keep your reps between five and 10. And because recovery from a plyometric/explosive workout can take up to 72 hours, perform these C moves no more than once or twice a week.

Kettlebell Swing

Switch Lunge

Dumbbell Jump Squat

Plyometric Front Lunge

Speedskater

Sprint

GROUP 1

A Dumbbell Kickstand Deadlift

Hold a set of light dumbbells in front of your thighs and assume a narrow staggered stance with your back knee slightly bent, heel lifted. Keep your weight in your forward foot as you slowly hinge at your hips and fold forward with your back straight until your torso is roughly parallel with the floor. Pause briefly, then slowly stand up. Complete all reps on one side, then switch.

B Barbell Deadlift

Continue reading your story on the app

Continue reading your story in the magazine

MORE STORIES FROM OXYGENView All

Work Hard. Be Nice To People.

This is the mantra of trainer and social media mogul Claire P. Thomas. And as we found out, it suits her to a tee.

10 mins read
Oxygen
Fall 2021

The Power Of Suggestion

Though the media makes it out to be voodoo, hypnosis may be your secret sauce for success.

3 mins read
Oxygen
Fall 2021

Test Your Fitness Levels

Exactly how fit are you? How do you measure up? Find out with these next-level self-trials from Autumn Calabrese, Beachbody trainer and author of Lose Weight Like Crazy Even If You Have a Crazy Life (Galvanized Media, 2020).

4 mins read
Oxygen
Fall 2021

Ankle weights

Does this ‘80s staple still have a place in modern workouts? Our experts weigh in.

3 mins read
Oxygen
Fall 2021

THE POWER CLEAN (Discover this dirty little secret for better functional fitness.)

OLYMPIC LIFTS ARE A VALUABLE TOOL FOR IMPROVING STRENGTH and athletic performance — and as a side bonus, they also help develop crazy-good muscle shape, size, and definition. In fact, one could argue that the power-clean portion of the clean-and-jerk is the best exercise ever devised. “The clean is a functional movement used [routinely] in everyday activities,” says Aaron Viscounte, CSCS, head coach and manager at Summer’s Fitness Inc. in North Canton, Ohio. “We use aspects of the clean to pick up a box and put it on a shelf, move furniture or even go grocery shopping.” During a power clean, the barbell travels from the floor to the “racked” position at shoulder level and back down again. We tapped some elite trainers for their step-by-step expert advice on making the most of every rep.

6 mins read
Oxygen
Fall 2021

The science of happıness

WHY DOES A GOOD WORKOUT MAKE YOU FEEL SO MUCH HAPPIER? TURNS OUT, IT HAS AS MUCH TO DO WITH YOUR HEAD AS WITH YOUR BODY.

7 mins read
Oxygen
Fall 2021

THE [ABCs] OF GREAT GLUTES

Improve athletic performance and perfect your posterior aesthetic with these 18 awesome exercises.

9 mins read
Oxygen
Fall 2021

Three's the charm

After the birth of her third daughter, Lindsay Raynne vowed to get healthy.

2 mins read
Oxygen
Fall 2021

Keep your head in the game

Adding a few targeted ingredients to your otherwise healthy lifestyle is a yes-brainer when it comes to maintaining your mind.

3 mins read
Oxygen
Fall 2021

Recovery Discovery

The fitness space is flooded with products, potions and protocols promising to optimize your recovery from training. See what science has to say about some of the most popular applications.

9 mins read
Oxygen
Summer 2021
RELATED STORIES

The Clearing

Three years ago, Kai Samuels-Davis began preparing for his upcoming solo exhibition at Dolby Chadwick Gallery. It wasn’t until a year ago that the series of paintings began to take shape.

2 mins read
American Art Collector
September 2021

DANCE OF DEATH!

Mushroom maniac nailed for randomly shooting father trying to protect infant son

1 min read
Globe
September 20, 2021

‘We're constantly trying to evolve'

For more on what’s happening within Buffalo’s offense, here are some highlights from offensive coordinator Brian Daboll’s recent press conferences.

6 mins read
Bills Digest
August 29, 2021

MAKING THE TURN

Six years after saying goodbye to the protour grind, Mardy Fish may be more active than ever—on the court, on the course, and helping combat a struggle anyone can encounter

9 mins read
Tennis
September - October 2021

A MODERN-DAY CRASH DAVIS

Cody Decker mashed his way into the hearts of minor league fans

2 mins read
Baseball America
December 2020

WILD BILL AND THE ART OF THE POSSIBLE

IN RANGE

5 mins read
Handloader
December - January 2020

NO EXCUSE FOR IGNORANCE

Are You a Bystander or “By-Doer?” Kerry Davis of Dark Angel Medical Empowers Others to Intervene With the Training That Can Make the Difference in Matters of Life or Death

10+ mins read
OFFGRID
Issue 40

A POSITIVE OUTCOME ON YOUR DUI

Many vintage and performance vehicle owners are looking for an alternative ignition solution to a point type distributor and traditional coil.

3 mins read
4LOW Offroad Magazine
October/November 2020

STATES WRESTLE WITH PLAYING HIGH SCHOOL FOOTBALL AMID COVID

As heat waves rose from the crackling grass next to a cotton field that stretched far into the distance, Rick Porter watched his young football players struggle through a preseason practice.

4 mins read
Techlife News
Techlife News #460

NO MAN'S LAND

In a remote corner of Montana, hikers and activists clash over the future of a grizzly bear population hanging on for dear life.

10+ mins read
Backpacker
Fall 2020