It is very easy to perform a highly challenging glute workout from home. With just a band, some common furniture, and your own bodyweight, you can still hammer the glutes from all angles. Upper glute max, lower glute max, and glute medius - this workout you’ll see with Nicole Osoria hits it all. There are so many great bodyweight and band glute exercises. I’m excited to teach you all of them over time.
In this video, I break down the research pertaining to knee banded squats and hip thrusts, discuss why there’s so much hate surrounding them in our industry, and mention future research we need in order to be more confident on the topic.
Did Bret Contreras invent the barbell hip thrust or is he a fraud? First things first. If you say they’ve been done for ages but can’t come up with any evidence, then go F yourself. Do you know how stupid that sounds? We have a historical account of the evolution of strength training because people took pictures and videos, wrote articles and books, and created documentaries.
In this video, I explain why it’s so hard to grow your glutes without growing your legs. I discuss the synergists associated with the gluteus maximus - muscles that help out with hip extension, hip abduction, hip external rotation, and posterior pelvic tilt.
It’s taken my decades of training folks and experimenting to figure out the optimal program structure to maximize glute development. Right now, this is where it’s at. Hasn’t changed much over the years but it’s definitely evolved.
