Both of these exercises use a “hip hinge” movement to build muscle while developing the kind of practical, real-world strength that makes you the go-to person when your friends need help moving. Both exercises also have unique characteristics that could make each one an effective choice under certain conditions and training contexts.

There is no “right” or “wrong” answer when it’s time to choose your deadlift. You simply need a better understanding of what these two hinging movements can offer. So if you’re in a certain “one deadlift rules the world” camp, your eyes are about to be opened to a new way of thinking about these powerful pulls.

Deadlift and Romanian Deadlift

• Exercise Differences
• Exercise Similarities
• How to Do the Deadlift
• How to Do the Romanian Deadlift
• How to Program the Best Deadlift for You

Exercise Differences

For consistency’s sake throughout the article, “the deadlift” refers to the conventional deadlift, while the Romanian deadlift refers, clearly, to the Romanian deadlift variation. If you’re curious about sumo deadlifts, sorry, but they’re not part of this conversation. However, they do share many of the same characteristics as the conventional deadlift.

Muscle Activation

Both the deadlift and Romanian deadlift involve hip extension, your glutes and hamstrings are activated and trained effectively. However, the deadlift starts from the floor and involves a more significant knee bend aka knee flexion.

This factor alone makes a huge difference because it’s what gives you more leverage to lift more weight with the classic deadlift. This is also why it’s a preferred stance for competitive powerlifters.

The improved leverage increases quadriceps activation, making the deadlift one of the most comprehensive lower body exercises by involving the glutes, hamstrings, and quads as one unit. The relatively heavy load and overall stability requirements also increase the demands on your core and back muscles.

Contrastingly, the Romanian deadlift is performed without significant knee flexion. This limits your leverage while involving many of the same muscles — except for the quadriceps. This is why the RDL is often considered a primary hamstring exercise. (1)

Eccentric Emphasis

The Romanian deadlift starts from the top, while you are standing upright, and it focuses on controlling the lowering phase (eccentric). This controlled eccentric emphasis is what gives you relatively more control over the movement.

Generally speaking, many people do not control their eccentrics during conventional deadlifts. They typically lift the weight explosively before dropping the weight nearly as quickly. This drop is often (and unfortunately) accompanied by a celebratory scream after each successful lift regardless of gym etiquette.

This difference in the eccentric emphasis, or lack of, can make the cadence and overall effect of the exercises quite distinct. With the higher degree of eccentric control, Romanian deadlifts may be better for training muscular deceleration (crucial for athleticism) as well as hip and hamstring flexibility-related adaptations.

Range of Motion

In a deadlift, the added knee flexion reduces the necessary range of motion at hip extension — because you’re bending at your knees, you can lift the weight without bending significantly at your waist. This also limits the range of motion for your glutes and hamstrings, especially in their stretched position (at the bottom of the exercise).

The goal of a Romanian deadlift is to push your hips back and not perform any large degree of knee flexion. Combine this with the eccentric control mentioned earlier and you get a much longer range of motion with your glutes and hamstrings, especially in the stretched position which recent research is finding to be incredibly anabolic. (2)

Strength Potential

Between the two movements, the deadlift is often more popular because its nature and overall technique allow you to lift relatively heavier weights. That’s why it made the list as one of the three movements performed in competitive powerlifting.

For non-powerlifters, conventional deadlifts can simply feel invigorating and motivating because of the sheer strength-building potential they offer.

Romanian deadlifts allow for less absolute load because of their mechanics. No knee flexion means fewer muscles involved and less loading potential. They’re still a potentially heavy exercise, but Romanian deadlift PRs are not bragged about nearly as often. When people ask how much you deadlift, it’s safe to assume they’re talking about conventional deadlifts from the floor.

Fatigue

This is one of the main differences that many people overlook. Not only is the level of fatigue different, but the type of fatigue is different between the two movements.

Because deadlifts involve more muscles and are often performed heavier, they’re generally more fatiguing. Whether you train with relatively higher reps or low reps, you can often count on feeling pretty beat up after doing deadlifts.

Especially as you get more advanced, one or two sets of deadlifts with a challenging weight or significant volume can leave you fried. This is often described as “systemic fatigue,” where your whole body is affected. Anecdotally, some people also tend to feel more joint stress with deadlifts.

Romanian deadlifts are typically performed with relatively lighter weights, so they trigger less joint stress and are less systemically fatiguing. This makes Romanian deadlifts generally easier to recover from. However, they can produce more fatigue and muscle soreness in the local muscles specifically involved in the exercise.

Romanian deadlifts also involve lots of eccentric stretching. This type of stress through a longer range of motion inflicts a higher degree of muscle damage. After you’ve pushed yourself with Romanian deadlifts, you can feel a clear difference where your glutes and hamstrings may even feel like they’re tearing. This causes your glutes and hamstrings to be more sore.

Exercise Similarities

Both exercises have differences that can be a factor, depending on your goal. However, they also share fundamental similarities and crossover. Most people in the gym, aside from competitive powerlifters, would likely not notice a drastic difference in long-term progress if they were to substitute one for the other.

Hip Hinges

The deadlift and Romanian deadlift are both “hip hinges” — your body primarily moves by bending at the hips. This action trains many muscles throughout your body by coordinating strength, force transfer, and stability from your lower to upper body.

This comprehensive effect allows you to build strength, muscle, and athleticism. Fulfilling these roles is often more important than some of their unique differences.

Posterior Chain Development

Your glutes and hamstrings, along with your low back, are all targeted with both the deadlift and Romanian deadlift. In other words, these exercises develop that backside many people are after.

You need some sort of basic hip hinge in your training program to efficiently target those eye-catching glute and hamstring muscles, while also strengthening your low back.

Building a powerful posterior chain has also been shown to help maintain strength and potentially decrease the general risk of injury and incidence of back pain. (3)

How to Do the Deadlift

The deadlift is often considered one of the foundational lifts that every beginner in the gym should learn. While that may or may not be true, the deadlift (as a hip hinge) remains a fundamental movement pattern that targets a variety of muscles from your hamstrings to your upper back.

This makes it an efficient and effective exercise for several goals, and mastering this exercise should likely be on the to-do list for the majority of gym-goers.

• Stand before a bar with your feet hip-width apart and the bar lined up over the middle of your feet. Grab the bar with your hands slightly wider than shoulder-width apart. Adjust slightly to get your shins close to the bar.
• Bend at your hips and knees, lowering yourself down while maintaining a neutral spine. Your shoulders should be slightly in front of the bar and your gaze should be focused on a spot on the floor a few feet in front of the bar.
• Engage your core and lat muscles to stabilize your spine. Grip the bar hard, take a deep breath, and brace your core. Drive through your legs, while extending (straightening) your hips and knees simultaneously.
• Keep your chest up. The barbell should move in a vertical path, staying in contact with your legs as you stand up.
• Drive through your heels until you reach a fully upright position. At the top of the movement, squeeze your glutes to achieve a strong lockout. Your hips and knees should be fully extended.
• To lower the bar, hinge at your hips, push your hips back, and bend your knees slightly. Avoid rounding your back or letting the barbell drift away from your legs. Lower with control — don’t simply drop the bar.
• Once the barbell is back on the ground, take a moment to reset your starting position before beginning the next repetition.

How to Do the Romanian Deadlift

The Romanian deadlift may have a reputation as being more “for muscle” rather than “for strength,” but that’s not really accurate. The increased glute and hamstring recruitment can definitely benefit muscle-building, but you can still gradually work up to relatively heavy weights in the lift if you choose to train for strength.

Alternatively, some lifters focus on the longer range of motion and increased stretching offered by the Romanian deadlift. In any case, it’s a versatile exercise that can be a key player in any workout routine.

• Grasp a barbell using an overhand grip, with your hands slightly wider than shoulder-width apart. Stand with your feet hip-width apart, allowing the bar to rest against your upper thighs. Either begin with the bar in a rack or deadlift the bar into position.
• Engage your core. Push your glutes backward and hinge at your hips to begin the movement. Keep a slight bend in your knees but avoid excessive knee flexion. Maintain a straight back as you move.
• Lower the barbell along the front of your thighs. Continue descending until you feel a stretch in your hamstrings. Avoid rounding your back during the descent.
• To find the bottom position, if mobility allows, aim for your torso to reach almost parallel to the ground with the barbell somewhere between your knees and ankles.
• To return upright, drive your hips forward and squeeze your glutes. Keep your back straight and focus on feeling your hamstrings and glutes lift the weight. As you stand up, maintain control and avoid any jerking motions.

When to Program the Deadlift vs. Romanian Deadlift

For most people, the most effective way to program these exercises is to simply switch from using the conventional deadlift to the Romanian deadlift. The Romanian deadlift is superior for building lean muscle on your glutes and hamstrings, which is often a higher priority than lifting heavy weights.

In general, if you’re looking to build the highest level of strength and you want a more comprehensive exercise that recruits the maximum number of muscles, consider programming the deadlift.

However, the Romanian deadlift is the better choice for a posterior chain hypertrophy exercise. It takes the glutes and hamstrings through a longer range of motion with a muscle-building stretch.

Both are demanding compound exercises that should be programmed early in your leg day, ideally as your first or second exercise. To reduce cumulative stress and fatigue on supporting muscles, avoid programming anything too demanding on the lower back in the next workout, like back squats or direct back extensions.

Pick Your Heavy Hinges

The deadlift and Romanian deadlift are both highly effective hip hinges that will get you strong and build plenty muscle. While this might sound oversimplified, it’s not entirely wrong to think of the deadlift as a “high leverage lift that cuts range of motion to move big weights” while the Romanian deadlift is a “more controlled, long range of motion muscle-builder for the glutes and hamstrings.” You can’t go wrong with either, but one might edge forward depending on your specific needs.

References

1. Martín-Fuentes, I., Oliva-Lozano, J. M., & Muyor, J. M. (2020). Electromyographic activity in deadlift exercise and its variants. A systematic review. PloS one, 15(2), e0229507. https://doi.org/10.1371/journal.pone.0229507
2. Nunes, J. P., Schoenfeld, B. J., Nakamura, M., Ribeiro, A. S., Cunha, P. M., & Cyrino, E. S. (2020). Does stretch training induce muscle hypertrophy in humans? A review of the literature. Clinical physiology and functional imaging, 40(3), 148–156. https://doi.org/10.1111/cpf.12622
3. Tataryn, N., Simas, V., Catterall, T., Furness, J., & Keogh, J. W. L. (2021). Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis. Sports medicine – open, 7(1), 17. https://doi.org/10.1186/s40798-021-00306-w

Featured Image: 4 PM production / Shutterstock

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Among the best single-leg exercises are lunges, notorious for building pain tolerance along with well-developed legs. But should you perform the lunge dynamically, taking a step forward, or should it be done statically, also called a split squat? What are the differences and similarities between these exercises? Is there an even better way of doing lunges?

Let’s compare the split squat and the basic forward lunge, and figure out which could be the right choice for your plan.

• Exercise Differences
• Exercise Similarities
• How to Do the Split Squat
• How to Do the Lunge
• How to Program The Best Single-Leg Exercise for You

Exercise Differences

At first glance, you might think there are no big differences between the forward lunge and the split squat, but you would be mistaken. One simple step forward changes several things.

Balance and Coordination

Unilateral exercises (working one limb at a time) have been shown to increase balance, agility, and coordination, as well as carrying over to injury prevention. (1) But you’re taking things a step forward with the lunge. Because your foot is not fixed in place and any added weights is moving as you step, typically dangling in your hands at arms length, the forward lunge is harder from a stability perspective because more total-body control is needed. 

This makes the lunge a more effective variation if you want to improve these qualities, for instance, if you’re an athlete. (2) On the other hand, if you are prioritizing sheer strength and muscle-building, the static squat will be the superior choice. Relatively less motor control requirement means that you can use heavier weight, apply better control on the eccentric (lowering phase), and focus more on the mind-muscle connection which is critical for muscle gains. (3)

Muscle Recruitment

The instability of the lunge will shift the focus towards stabilizing muscles, which makes sense. If you’re doing lunges for firmer glutes, then you’ll be happy to hear that the three gluteal muscles will be recruited more significantly because they stabilize the hips and the upper leg. Indeed, they externally rotate and abduct the femur. On the other hand, the adductors stabilize the leg internally, and will also be more recruited.

The abs, the lower back, and the other core muscles will have to work extra to compensate for the weight dangling around during the stepping process. Finally, the calves will have to be involved for when the lunge is done, they are used to propel yourself up back to the initial position. On the other hand, the static squat reducing the involvement of these muscles, it will be a better choice to scorch your quadriceps. 

Exercise Similarities

The split squat, also called the static lunge, shares some clear similarities with the forward lunge. 

Unilateral Leg Training

Both exercises involve knee extension and hip extension. As such, they target the same leg muscles — your quadriceps, glutes, adductors, and hamstrings. Your core will also be challenged to support the weight and balance your upper body.

As unilateral exercises, only one leg is working at a time. To be more precise, one leg is primarily working due to the staggered stance. Your rear leg is used for support and will still contribute to the movement in a small degree, but the bulk of the weight has to be supported and driven by the front leg.

Both of these exercises will contribute to improved balance, stability, and coordination. Emphasizing each leg on its own will also be helpful to balance your any potential developmental weaknesses between sides. (4)

How to Do the Split Squat

With the split squat being generally more stable than the forward lunge, you can capitalize on the opportunity to safely use barbells to add resistance. Position yourself in front of a rack, place the barbell on the “shelf” of your upper back and unrack it. Take a few small steps back to make room to perform the exercise. Take a shallow step forward with one leg, and one small step backward with the other leg, ending up in a half-lunge position with a hip-width stance.

Brace your core and bend your legs until your rear knee grazes the floor. Press the weight up by driving through your front foot. Make sure most of your weight is on your front leg. Repeat for the desired amount of repetitions before racking the bar and switching legs.

Form tip: Keep your front foot flat on the ground during the exercise. Focus on pushing through your heel to ensure maximal glute engagement and leg stability. 

Benefits of the Split Squat

• The split squat is the unilateral “squatting motion” exercise that will allow you to use the most weight, making it a great choice for building strength.
• This stable exercise allows you to focus on time under tension, mind-muscle connection, and going to failure relatively safely for an excellent hypertrophy stimulus.

Split Squat Variations

There are several ways to perform a split squat in order to better suit your specific goals. Add them, if needed, once you’ve mastered the basic split squat.

Bulgarian Split Squat

This infamous exercise, often known for creating post-workout soreness, is also one of the best lower-body builders there is. To do the Bulgarian split squat, you elevate your rear leg on a box or a bench, and then perform a traditional split squat. The elevated foot allows you to potentially reach a much deeper stretch and a longer range of motion. This can help focus even more on your glutes and build hip mobility in a new way for deeper squats and better lower body function.

This exercise is better done later in a workout for moderate to high repetitions. If you want to challenge your glutes and core even more, hold a single dumbbell or kettlebell in the hand opposed to the front leg. 

Smith Machine Split Squat

The split squat has the advantage of being more stable, but why not take things a step further and use the Smith machine to provide maximal stability? This way, you can safely scale up the intensity, reach closer to muscular failure, and focus on the mind-muscle connection ensuring maximal hypertrophy.

Position yourself in the middle of the Smith machine, assume a half-lunge position, and unrack the bar before performing the exercise. Complete all reps with one leg before switching sides.

Front Rack Split Squat

The front rack split squat requires more upper body mobility to assume the front rack position with a barbell, similar to performing a front squat. Any potential awkwardness in learning the bar position is compensated by increased efficiency and greater total-body muscle.

Holding the bar this way will target more your quadriceps as well as your upper back and core. If the front rack position is too hard for you, either try the “California grip” variation with your arms crossed over the bar or switch the barbell for a pair of kettlebells or dumbbells.

How to Do the Lunge

Stand tall with a pair of dumbbells in your hands and your arms straight down by your sides. Take a breath and brace your core before stepping forward with one foot. Keep your shoulders back and your torso upright. Bend your legs with control until they both form a nearly 90-degree angle and your rear knee barely grazes the floor. Keep your front foot flat with most of your weight on your front leg.

Drive through your front heel to raise yourself back up, and push through your toe to get back in the initial position. Repeat with the other leg. Finding your forward footing is an added challenge to your stability and balance, so make sure you start with relatively lighter weights.

Form tip: Beware not to use too narrow a step forward, which will compromise your balance and stability. Stepping too far, however, will not allow a significant range of motion and will decrease muscle recruitment.

Benefits of the Lunge

• Improved neuromuscular control, stabilization, and balance, because of the challenge created by the dynamic motion.
• Promotes core and a complete lower-body development — quadriceps, hamstrings, glutes, and calves.

Lunge Variations

When the forward lunge is no longer a secret to you, try these variations to spice up your training or to focus more on certain benefits of the lift.

Walking Lunge

The lunge is dynamic in nature, so why not make it even more dynamic? The walking lunge will challenge your motor control and body awareness even more, as well as provide a robust stimulus for muscle growth because of the constant time under tension.

You can also use these to challenge your heart rate, and add a strength training element to your cardio routine.

Reverse Lunge

It might not seem like there’s a difference between stepping backward or stepping forward, but there actually is. The reverse lunge is a relatively safer and more stable exercise that can decrease knee stress.

It’s easier to control the eccentric and maintain your balance, making it an effective choice for size and strength.

Pendulum Lunge

This advanced variation will challenge your neuromuscular control like no other. It essentially combines a forward lunge and a reverse lunge into a single repetition. To perform it, step forward into a lunge, descend, and return to the initial position. Without letting your foot rest on the ground, immediately step back and transition into a reverse lunge.

This exercise challenges your whole body stability, making it a highly effective choice to reinforce your stabilizer muscles or jack up your heart rate because so many muscles are involved during each repetition.

How to Program the Right Movement

The split squat and lunge are both multi-joint free-weight exercises. As such, you can include these in any training program for a variety of goals, be it strength, size, or cardiovascular capacities.

Building Strength

Technically, experienced lifters could perform the split squat for sets of three, or even heavy single repetitions as long as form is maintained. However, the vast majority of lifters should stick to three to five sets of five to eight repetitions. This will ensure the best blend of size and strength to your wheels with a reduced risk of injuries, which can be increased during exercises with high stability requirements.

The forward lunge is not well-suited to very heavy weights because knee strain and impact can be increased during the stepping portion of the movement.

Building Muscle

If you’re more concerned with maximal size and a burning sensation in your legs, two to four sets of 10 to 15 repetitions of either the split squat or the lunge will scorch your lower body and core. Both exercises will provide an excellent hypertrophy stimulus, particularly when performed after your main heavy exercises.

Bodyweight-Only Cardio Training

Adding a strength training element to your cardio routine is a great way to develop multiple qualities at the same time — size, cardio, athleticism, strength. In fact, science has shown that bodyweight circuits can be as effective as any other form of cardio (treadmill, biking, etc.) to build endurance and shed body fat. (5)

Including these in your circuits is a great way to build your heart and your lower body at the same time. If you want to test your mettle, you can try performing walking lunges for distance, or for very high reps, one or two days per week. Aim to increase the distance or total repetitions each week.

• Week One: 50 lunges total reps per leg
• Week Two: 75 lunges total reps per leg
• Week Three: 100 lunges total reps per leg
• Week Four: 125 lunges total reps per leg
• Week Five: 150 lunges total reps per leg
• Week Six: 200 lunges total reps per leg
• Week Seven: 225 lunges total reps per leg
• Week Eight: 250 lunges total reps per leg

Battle for Better Legs

There are many possible ways to lunge, but as long as your working includes either the split squat or lunge, you’re on the right path to bigger, stronger legs. Now that the differences and advantages of each variation are laid out, include the movement best suited to your specific goals and needs, and take a step toward stronger, more muscular, more powerful legs.

References

1. Speirs, Derrick E.1,2; Bennett, Mark A.3; Finn, Charlotte V.4; Turner, Anthony P.2. Unilateral vs. Bilateral Squat Training for Strength, Sprints, and Agility in Academy Rugby Players. Journal of Strength and Conditioning Research 30(2):p 386-392, February 2016. | DOI: 10.1519/JSC.0000000000001096
2. Ramirez-Campillo, Rodrigo & Burgos, Carlos & Henríquez-Olguín, Carlos & Andrade, David & Martínez, Cristian & Álvarez, Cristian & Castro-Sepulveda, Mauricio & Marques, Mário & Izquierdo, Mikel. (2015). Effect of Unilateral, Bilateral, and Combined Plyometric Training on Explosive and Endurance Performance of Young Soccer Players. The Journal of Strength and Conditioning Research. 29. 1317–1328. 10.1519/JSC.0000000000000762.
3. Calatayud J, Vinstrup J, Jakobsen MD, Sundstrup E, Brandt M, Jay K, Colado JC, Andersen LL. Importance of mind-muscle connection during progressive resistance training. Eur J Appl Physiol. 2016 Mar;116(3):527-33. doi: 10.1007/s00421-015-3305-7. Epub 2015 Dec 23. PMID: 26700744.
4. Núñez FJ, Santalla A, Carrasquila I, Asian JA, Reina JI, Suarez-Arrones LJ. The effects of unilateral and bilateral eccentric overload training on hypertrophy, muscle power and COD performance, and its determinants, in team sport players. PLoS One. 2018 Mar 28;13(3):e0193841. doi: 10.1371/journal.pone.0193841. PMID: 29590139; PMCID: PMC5874004.
5. Kim JW, Ko YC, Seo TB, Kim YP. Effect of circuit training on body composition, physical fitness, and metabolic syndrome risk factors in obese female college students. J Exerc Rehabil. 2018 Jun 30;14(3):460-465. doi: 10.12965/jer.1836194.097. PMID: 30018934; PMCID: PMC6028228.

Featured Image: Serhii Bobyk / Shutterstock

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Many gyms even have specialized hip thrust machines, which offer a fixed path of movement and an easier setup than combining a flat bench, barbell, and an assortment of pads or steps. At its core, the hip thrust is a movement with many technical details worth considering. If you want the best results, read on for a full-scale breakdown of this powerful and popular lift.

• How to Do the Hip Thrust
• Hip Thrust Mistakes to Avoid
• How to Progress the Hip Thrust
• Benefits of the Hip Thrust
• Muscles Worked by the Hip Thrust
• How to Program the Hip Thrust
• Hip Thrust Variations 
• Frequently Asked Questions

How to Do the Hip Thrust

Presuming you don’t have access to a hip thrust machine, you’ll need to first gather a barbell (a five-footer will be easier to balance than a standard seven-foot bar), a sturdy flat bench, a bar pad to spare your hip bones once the weights get heavy, and plenty of plates to load.

Step 1 — Set Up the Starting Position

Sit on the ground perpendicular to the bench with the center of your shoulder blades resting on the corner of the bench pad. Set your feet a comfortable width apart — that’s probably going to lie somewhere between hip-width and shoulder-width. The loaded barbell should be on the ground with the bar above your knees.

Form tip: Sitting too close to the bench will throw off the trajectory of the bar. Sitting too far away won’t give you any leverage (and will probably make you slide off). Line up the bench with the middle of your shoulder blades as you lean against it in the starting position.

Step 2 — Prepare to Thrust

This exercise is a real dance with the physics of movement. Roll the bar over your hips and position the bar pad across your hip bones or lower abs. Place your hands on either side of the barbell, well beyond shoulder-width, with your palms down. Your hands are there to support and stabilize the bar, not to lift the weight.

Walk your feet several small steps toward your glutes and bend your knees. The bar should be cradled in your lap. Your thighs and torso should form a V-shape. Now you’re in position to thrust.

Form tip: To do a successful hip thrust, your upper back must function as the axis of rotation as you transfer power from your feet through your hips and into your upper body. Take time to fine-tune your foot width and stance to determine the most powerful and most effective starting position for your individual body.

Step 3 — Press and Squeeze

Grip the bar tight and brace your abs. Squeeze your glutes and drive your feet through the ground. Lift your hips to shoulder-height. Aim to create a “tabletop” position from your shoulders straight to your knees.

In the top position, your glutes, hamstrings, core, and upper back should be firing on all cylinders to control and stabilize the weight.

Form tip: Make sure your feet are far enough away from your body to promote 90-degree angles at your knee joints in the top position. If your feet can’t stay flat on the ground, or if you can’t reach a near-horizontal body at the top, your stance needs to be adjusted.

Step 4 — Lower with Control

Pause for one second at the top and slowly lower your hips until the plates are hovering just above the ground.

Your glutes may or may not touch the ground in the bottom position depending on your leg length. Control the descent and don’t allow your body to bounce off the ground.

Form tip: Lower the weight slowly and be aware of where the ground is. Avoid bouncing the plates and rebounding into the next rep. Feel muscular tension and be in control of the movement at all times.

Hip Thrust Mistakes to Avoid

The hip thrust is prey to common errors that can lead to an inefficient, ineffective lift. Similar to deadlifts, leg presses, and squats, the hip thrust allows you to go relatively heavy, so it’s important to iron out the technical kinks before loading up. To do so, avoid these pitfalls.

Back Hyperextension

It’s extremely common to see this movement performed with most of the work being done by the lower back rather than the glutes and hamstrings. This happens when your glutes aren’t strong enough to posteriorly tilt the pelvis — tucking your hip bones “down and back” and your tailbone “up and forward.” If your pelvis can’t tilt properly, your glutes can’t be fully recruited (1).

This may not be an issue when the muscles are under extremely light loads, but things get real once there’s a significant challenge placed upon them. Always be patient with the load to ensure proper technique is maintained.

Once your pelvis can’t achieve a posterior tilt, your gluteal muscles become less and less involved in the lift, leaving the lumbar spine (lower back) in extension. This inefficient position stresses lower back muscles even more and is an unfavorable load-bearing position for the spine.

Avoid it: When you’re doing the hip thrust, think about driving the bar backward over your head, rather than up toward the roof. This will cue your pelvis into the right pelvic tilt motion. It will also encourage your glutes to be activated through the concentric (lifting) portion of each rep.

Feet Too Close or Too Far

People falter when they start the movement with their feet too close to their glutes because it makes the movement rely just as much on knee extension as it does on hip extension. Doing so may “feel” comfortable initially, but a couple of things actually go wrong here.

It’s much easier for your heels to come off the ground when your feet are too close. This can add pressure to the knee joint capsule and isn’t a friendly position for lifters who have a history of knee injuries. More knee extension also means more quadriceps involvement and less work for the glutes and hamstrings.

Pressing with your feet too far forward will limit your leverage, which reduces the amount of weight you can move. It also makes it more difficult to remain flat-footed in the bottom position, which means you either neglect the lower portion of the range of motion (which reduces muscle recruitment) or you lift your toes (which decreases overall stability).

Avoid it: The 90-degree angle rule should be respected when performing hip thrusts. Namely, at full extension (in the top position), your knees should create a 90-degree joint angle to balance efficient power output, muscle recruitment, and joint health. Before beginning your set, take the time to step your feet the ideal distance away from the bench, and from your glutes in the bottom position, to create a solid framework to reach the right joint angles.

Insufficient Range of Motion

As a whole, using a short range of motion can be a problem many lifters struggle with. This may be due to taking too many liberties with loading or it could simply be chalked up to poor exercise technique. In either case, an incomplete range of motion is responsible for decreased muscle-building and less strength gains. (2)

Understand the anatomy and biomechanics of the body. In the hip thrust, your hips can and should go into deep flexion (bending at the hips). Hip extension (opening your joint and straightening your legs) comes from properly using your glutes and hamstrings — the deeper in flexion they begin, the more they’re recruited and the more work they can do.

Hanging out in the mid-range of each rep and avoiding a full descent and full lockout may create some constant tension on the muscles, but it doesn’t do anything for building healthy muscles and joints. The hip extensors will be most involved at the top of this lift because that’s where mechanical tension is highest. For that reason, actually reaching a full lockout at the top is ideal.

Avoid it: Aim to lower your hips almost to the floor on each rep and bring them to a “tabletop” lockout position with your thighs running parallel to the ground. This will be the longest and most effective range of motion for the exercise.

How to Progress the Hip Thrust

While the standard hip thrust can accommodate all strength levels, some inexperienced lifters may need to build up to handling external load. On the other end of the spectrum, more experienced may eventually need an increased challenge beyond another weight plate. Here are the best options.

Bodyweight Hip Thrust

Certain exercises can be performed with identical technique regardless of external load while other movements use a weight as an integral part of their performance. For example, a pull-up is performed the same with or without added resistance, but performing a kettlebell swing without holding a kettlebell won’t allow the lifter to learn proper technique and doesn’t recruit the same musculature.

The hip thrust falls into the first category because the fundamental movement and muscle recruitment will be the same with or without a loaded barbell. For lifters unable to manipulate a standard barbell, or those still developing muscular coordination and building a mind-muscle connection, performing unweighted (bodyweight-only) hip thrusts can be an effective way to build very basic levels of strength while learning form which will directly carry over to the barbell movement.

Single-Leg Hip Thrust

Training with unilateral (single-leg) lower body movements can contribute to greater strength, power, and muscular development than focusing solely on bilateral (double-leg) training. (3) The single-leg hip thrust can be used with bodyweight-only or with added load, as a means of increasing the stability challenge and getting a greater overall training effect from relatively less weight.

For lifters who can’t tolerate excessively heavy loading, the single-leg hip thrust challenges the glutes, hamstrings, and core while putting the involved joints under lower stress than the bilateral movement.

Benefits of the Hip Thrust

Strength

The hip thrust, being a barbell movement which targets the powerful glutes and hamstrings, allows lifters to train with heavy weights. The involved muscles, along with the beneficial leverage of the movement, allow the hip thrust to potentially be one of the heaviest lifts in your exercise arsenal. This makes it an ideal alternative to the deadlift for building strength in the posterior chain (glutes, hamstrings, and lower back).

The hip thrust can support and build lower body strength which carries over to strength movements like the squat and deadlift, as well as creating a more stable base for overhead pressing movements.

Hypertrophy

Lifting relatively heavy weights for higher total volume with higher reps can be great for increasing the size of the target muscles. (4) Especially if deadlifts or squats aren’t agreeing with your individual leverages when it comes to making muscles grow, hip thrusts can be a worthwhile choice. One key reason the hip thrust circled back into the recent limelight was exactly because it was re-discovered to be a highly effective glute-builder. (5)

Targeting the quadriceps on the front of the thigh is often the goal for a muscular lower body, but the glutes and hamstrings contribute to a more aesthetic and well-rounded set of legs. Few physique-conscious lifters would say no to having a better looking set of glutes, and the hip thrust is a fast-track.

Joint-Friendly Training

The hip thrust enables a lifter to move relatively heavy loads with minimal compression on the spine. This is because the force angle is horizontal in nature, compared to squats and deadlifts which apply vertical forces to the spinal column.

This makes the hip thrust a viable option for anyone with a history of back or shoulder issues which would otherwise prevent them from holding a barbell on their back or support a front-loaded, lower back-stressing deadlift.

Muscles Worked by the Hip Thrust

The hip thrust is predominantly a glute exercise. If building a great looking and powerful backside is on your list of goals, the hip thrust should find a spot in your weekly routine. Beyond the glutes, the hip thrust trains much of the lower posterior chain. This includes the lower back and hamstrings. The calves are even worked statically, to a small degree, to support your body.

Glutes

Strong, developed glutes are a powerhouse for athletic ability, healthy hip function, and a balanced physique. Hip extension — bringing your legs backward in line with your upper body — is a fundamental movement controlled by the glutes, and the hip thrust trains this pattern directly.

Hamstrings

When the exercise is performed properly, your glutes should be the prime movers and first muscle to fatigue. However, your hamstrings are closely involved as secondary movers. Your hamstrings are highly active in the transition from the bottom portion of the repetition into the press toward lockout.

Core

Your abs and lower back play a small but significant role for general stability throughout each repetition. With your shoulder blades pinned to the bench, it’s essential that your core is stiff, strong, and constantly engaged to transfer power from your feet to your trunk. Without an active core, you’ll be unable to achieve lockout and your target muscles will be undertrained.

How to Program the Hip Thrust

Programming the hip thrust can accommodate a variety of training goals and workout plans. Here are some of the most effective ways to incorporate this adaptable exercise.

Heavy Weight, Moderate Volume

The hip thrust can be performed as the first movement in your workout. Given its capacity to be loaded fairly heavily, it can be used as a primary movement for any lower body workout. Four to six sets of four to six repetitions with a very challenging weight is a good place to start.

However, remember that it’s not wise to go hard and heavy with multiple “primary” lifts in a strength- or size-focused workout because your energy, focus, and form won’t last. Choose a main lift you’d like to focus on, and treat the remaining movements as “accessories” to that lift.

Moderate Weight, Higher Repetition

When using the hip thrust as a secondary or accessory movement, be sure to contrast the heavy lifting you did in the first exercise (likely a squat or deadlift) with relatively higher rep work with lower weight in the hip thrusts. Not only will this ensure your spine’s safety and the use of good technique while fatigued, but it will also spare your central nervous system of too much output over the course of your workout.

Performing the hip thrust after squats or deadlifts is fair game because it won’t be doubling down on spinal compression to compete with the first lift you chose. Try three to four sets of 10 to 15 reps squeezing a strong peak contraction on every repetition.

Hip Thrust Variations

You may not have a barbell, bench, bar pad, and plates to properly load and safely perform standard hip thrusts. If that’s the case, the question then becomes, “What will best simulate the same training effect as the loaded hip thrust?” Here are the answers.

Deficit Single-Leg Hip Thrust

In the absence of weights, bodyweight training can be used with a deficit and paired with unilateral movement. This can come in handy for creating a surprisingly challenging level of effort for any lifter.

 

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The use of an elevated platform combined with a single-leg hip thrust allows for a greater range of motion and increased muscle recruitment. Though no external weight is being used, the deficit and increased time under tension requires a much greater effort than a standard bodyweight hip thrust.

Glute Bridge

Another effective alternative to the hip thrust would be doing a glute bridge. This serves a role for anyone without a bench, but also for anyone who may not yet have the technique to use the relatively long range of motion that a classic hip thrust requires. A glute bridge essentially cuts the movement in half by starting in a supine position on the floor rather than supported on a bench.

The general performance is virtually the same as a hip thrust, but your hips begin in a less flexed position, meaning fewer opportunities for other muscle groups to contribute to the concentric (lifting) movement. A lifter will “bridge up” on their shoulders, while keeping the bar across their hips as their glutes press away.

Kettlebell Swing

One more hip thrust alternative works the same movement pattern using a much lower load, but requires much more concentric velocity. It’s the popular kettlebell swing. The swing is performed standing vertically, but the weight travels between your legs in a horizontal path. This keeps your glutes and hamstrings as the true drivers of the weight and delivers the same benefits as the hip thrust.

The swing also involves a more rapid rate of contraction, meaning there’s less time to perform each rep. Your technique must be on-point in order to reap the benefits of this movement, since there’s much less of an available window to get tight, brace, and feel each rep.

Step-Up

A surprisingly effective hip thrust alternative doesn’t actually look like a hip thrust at all. The step-up is another way to do a loaded version of a hip extension pattern, while paying special attention to your knee position and involvement by keeping a vertical shin position.

Loading a step-up with dumbbells in your hands or with a bar on your back is equally acceptable. Angling your torso slightly forward on each repetition allows your glutes to work even harder by extending the hip from a position of deeper flexion.

FAQs

Can I use a dumbbell for hip thrusts?

In general, a barbell will be easier to balance and stabilize than a dumbbell. Because the diameter of the dumbbell is much larger than a barbell, it will sit differently in your hip crease and will likely interrupt your range of motion in the bottom position. Barbells will also allow you to go much heavier than any dumbbell you’ll find lying around the gym.

Ideally, use a straight barbell, either the standard seven-foot bar or shorter five-foot bar. You might also find an EZ-curl bar to sit more comfortably on your hips due to the angled handles, especially if you don’t have a bar pad. You can also consider using the Smith machine if you set up the bench properly and find an effective foot position. However, if you must use a dumbbell, be sure to use a complete range of motion, reaching your hips toward the ground and achieving a full contraction at the top.

Can I do the hip thrust and deadlift in the same workout?

If your goal is building major size and strength in your glutes and hamstrings, a one-two punch of deadlifts and hip thrusts can be a great approach if it’s programmed properly. Choose one of the movements as the main lift and hit it with heavy weight and low reps, and follow it up using the second exercise with a relatively higher rep range and moderately heavy weights.

In Thrust We Trust

The hip thrust definitely has some constraints, such as the learning curve of technique and potential hip discomfort from the weight itself, but this efficient movement also allows for good versatility in your program. It belongs in any routine designed to improve the strength and size of your posterior chain, while also carrying over to other lifts. The hip thrust is one of those few “can’t go wrong” movements that can satisfy a massive crowd of lifters. You’ll be glad you added it to the mix. Your spine will thank you, too.

References

1. Queiroz, B. C., Cagliari, M. F., Amorim, C. F., & Sacco, I. C. (2010). Muscle activation during four Pilates core stability exercises in quadruped position. Archives of physical medicine and rehabilitation, 91(1), 86–92. https://doi.org/10.1016/j.apmr.2009.09.016
2. Pallarés, JG, Hernández-Belmonte, A, Martínez-Cava, A, Vetrovsky, T, Steffl, M, Courel-Ibáñez, J. Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scand J Med Sci Sports. 2021; 31: 1866– 1881. https://doi.org/10.1111/sms.14006
3. Ramirez-Campillo, Rodrigo & Burgos, Carlos & Henríquez-Olguín, Carlos & Andrade, David & Martínez, Cristian & Álvarez, Cristian & Castro-Sepulveda, Mauricio & Marques, Mário & Izquierdo, Mikel. (2015). Effect of Unilateral, Bilateral, and Combined Plyometric Training on Explosive and Endurance Performance of Young Soccer Players. The Journal of Strength and Conditioning Research. 29. 1317–1328. 10.1519/JSC.0000000000000762.
4. Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764
5. Neto, W. K., Vieira, T. L., & Gama, E. F. (2019). Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review. Journal of sports science & medicine, 18(2), 198–206.

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The post How to Do the Hip Thrust — Variations, Benefits, and Common Mistakes appeared first on Breaking Muscle.

Leg day usually separates goal-focused lifters from those who’d get a tongue tattoo rather than train. Many leg exercises test mental fortitude as much as muscular ability, and the Bulgarian split squat is one of them.

Sometimes called the very wordy “rear foot elevated split squat” or RFESS, the Bulgarian split squat combines single-leg training with a long range of motion (for a deep stretch) to build size, strength, and total-body stability. Here’s why this movement needs to find a spot in your next leg workout.

• How to Do the Bulgarian Split Squat
• Bulgarian Split Squat Mistakes to Avoid
• Benefits of the Bulgarian Split Squat
• Muscles Worked by the Bulgarian Split Squat
• Who Should Do the Bulgarian Split Squat
• How to Program the Bulgarian Split Squat
• Bulgarian Split Squat Variations
• Bulgarian Split Squat Alternatives
• Frequently Asked Questions

How to Do the Bulgarian Split Squat

The Bulgarian split squat may appear intimidating due to the balance factor, but with a proper setup and a few specific cues, you can be knocking out reps in a strong, stable position. Here’s what to focus on.

Step 1 — Set Up the One-Legged Stance

Sit sideways on a flat bench while holding a pair of dumbbells. Extend both legs straight and plant your heels on the ground. Place the foot of your working leg flat on the ground as you stand up without moving your feet from their spots on the ground.

Place your non-working leg on the bench with your shoelaces down. Stabilize your body and pull your shoulders back to keep yourself upright. Allow the dumbbells to hang straight by your sides with your palms facing in toward your body.

Form tip: If a standard flat bench is too high to comfortably place your leg, use a decline bench and place your foot at a lower and more practical height. You can also use a plyo box. 

Step 2 — Squat Under Control

Take a deep breath, flex your core for added stability, and bend your front leg to squat down. Keep your shoulders pulled back and your torso upright. Keep your shoelaces in contact with the bench at all times and don’t rise onto your toes. In the bottom position, your rear knee should approach the ground, if your mobility allows.

As you descend, the hip flexors of the rear leg will undergo a significant stretch which some lifters find uncomfortable. Never force your body into a position it’s fighting against. Over time, your mobility will improve, and your body will adapt.

Form tip: Before you begin the exercise, consider placing a towel or foam block under the spot your rear knee will end up. This gives you a target for consistent depth and offers to cushion in case you descend too quickly and accidentally smash your knee into the ground. 

Step 3 — Stand to Lockout

Keep your front foot flat on the ground and press through to return to a standing position. Move at a controlled pace to avoid being knocked off balance. Focus on driving through your front foot and use the back leg passively to maintain balance.

In the top position, your front leg should be locked straight, and your rear leg should be bent at a slight natural angle.

Form tip: As you move during the rep, keep your eyes locked on one fixed point directly in front of you, whether on the wall, on the ground, or a random dumbbell rack in front of your bench. Focusing on a stationary object can help you maintain a sense of balance. Avoid closing your eyes, which can make it more challenging to balance.

Bulgarian Split Squat Mistakes to Avoid

Because the split squat requires more coordination than other exercises, there are several common technique errors that lifters can run into. The balance component of the exercise requires extra attention to detail. Using a slightly slower lifting speed to descend and stand can also help to focus on proper form.

Pressing with Your Rear Foot

The leg that’s planted on the floor will receive the most muscle activation. Your rear leg should be used primarily for balance and stability, not to raise your body from the bottom position.

Interestingly, some research has shown that even if you do try to drive up through the rear leg, it’s simply not effective and doesn’t contribute to strength or muscle growth. (1) Also, pressing hard with the rear leg may throw you off-balance, making it counterproductive.

Avoid it: Be sure to keep the shoelaces of your back foot on the bench and use your rear leg to maintain stability.

Hopping Around Too Much

While the Bulgarian split squat does require some sense of balance, wobbling and readjusting between individual reps may be necessary. If it happens excessively, for example, more than two or three times in a single set, you’ll be spending too much time focused on balance and not enough time building strength.

Too many corrections between reps can also reduce the muscles’ time under tension, which will reduce the muscle-building stimulus.

Avoid it: Use the technique cue in step one of the how-to section to generally gauge your stance distance. Sit on the bench, extend your feet, plant them in place, and stand up. Perform several bodyweight-only repetitions to fine-tune your stance before picking up dumbbells for your working set.

Leaning Forward

To be fair, this is a “mistake with an asterisk.” Meaning, it’s technically a mistake if your goal is to target the quadriceps muscles on the front of your thighs, which is the most common purpose of this exercise. Leaning your upper body forward as you squat alters your body’s leverage and reduces quadriceps activation.

However, if your goal is to target your glutes, then leaning your forward can be the right thing to do. It shifts your center of gravity and creates more of a hip hinge or deadlift-type position which activates the glutes and hamstrings more significantly.

Avoid it: Know that leaning forward as you squat down shifts the exercise from a quad-builder to a glute-builder. If that’s your goal and you’re leaning deliberately to target specific muscles, no problem. But if your goal is to build your quads and you’re leaning forward to balance yourself, then you’re using improper technique.

Benefits of the Bulgarian Split Squat

This movement is a unilateral (single-leg) exercise which helps to address muscular imbalances and strength discrepancies between legs.

 

 

 

 

 

 

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Over the long-term, these types of exercises can build more well-rounded development and may reduce the risk of injury. Here are some more convincing reasons to incorporate this exercise.

Leg Size

The Bulgarian split squat allows you to focus work onto the quadriceps, glutes, and hamstrings of the working leg. (2) Because each leg is working individually during a set, the overall muscular tension and muscle-building stimulus is increased compared to working both legs simultaneously during an exercise.

The Bulgarian split squat has also been shown to be less stressful to the knee joint compared to two-legged exercises like the back squat, making it a better choice for lifters dealing with joint pain. (3)

Leg Strength

Most lifters believe you need to load heavy weights onto a barbell if you want to build serious strength. However, the unilateral Bulgarian split squat can deliver comparable strength and power gains compared to bilateral (two-legged) exercises. (4)

Treating the Bulgarian split squat as a heavy main lift while maintaining sound technique can be an extremely effective way to trigger new strength gains.

Lower Body Mobility

Lifting weights is often prioritized over stretching or mobility work because, let’s face it, stretching just isn’t too enjoyable for some people. However, mobility and flexibility training can be just as important for long-term joint health.

Because the Bulgarian split squat puts the rear leg into a stretched position, it’s essentially a “free stretching session,” specifically for the hip flexors. Stretching the hip flexors is associated with reduced lower back pain and improved overall strength performance. (5)

Muscles Worked by Bulgarian Split Squat

Like many squat variations, the Bulgarian split squat activates all muscles of the leg to varying degrees.

While certain technique adjustments can shift the target muscle focus, it is primarily considered an exercise for the quadriceps.

Quadriceps

The quads, on the front of the thigh, are the largest muscle on the leg. They function primarily to extend your knee and straighten your leg. The Bulgarian split squat works the quadriceps throughout the entire repetition, most significantly in the upper range of motion as you approach a standing, locked out position.

Glutes

The glutes primarily work to extend your hip (straighten your leg from the hips down) and to control leg rotation at the hip joint. The Bulgarian split squat activates both of these functions as you rise out of the bottom position, while also stabilizing your leg to maintain balance. (6)

Hamstrings

While the Bulgarian split squat is typically considered a quadriceps-focused exercise, the hamstrings are engaged and activated during each repetition. Your hamstrings work to bend your knees and (in conjunction with your glutes) extend your hips.

The bottom portion of the exercise recruits the hamstrings significantly to slow your descent and initiate your transition to stand up.

Adductors and Abductors

Your adductors and abductors are your “inner thigh” and “outer thigh” muscles, respectively. They control leg movement, appropriately, in toward your centerline or away from it. During the Bulgarian split squat, these muscles are constantly activated to maintain balance as they micro-adjust to keep the knee of your working leg from buckling in or out.

Who Should Do the Bulgarian Split Squat

The Bulgarian split has gained a burst of popularity in recent years, being used by top-level competitive bodybuilders, elite powerlifters, CrossFit champions, and world-class athletes in a variety of sports. Safe to say, it has something to offer for everyone.

Physique-Focused Lifters

Anyone looking to pack size onto their legs can use the Bulgarian split squat as a key player in their lower body workout. This exercise provides a significant growth stimulus to nearly every leg muscle, except for the calves which don’t undergo any significant range of motion during the movement.

General Sports Athletes

Strength and conditioning coaches in traditional sports have been introducing unilateral exercises like the Bulgarian split squat to build strength and athletic power without significant joint strain. Incorporating unilateral lower body training has been shown to improve power output compared to focusing solely on bilateral training. (7)

Strength Athletes

Competitive powerlifters, strongmen and strongwomen, CrossFit athletes, and other strength athletes don’t have to lift super-heavy to get super-strong. The Bulgarian split squat has been shown to be as beneficial for back squat strength as specifically back squatting. (4)

This makes the Bulgarian split squat an ideal movement for lifters who need to stay on track with strength gains while reducing wear and tear on their joints.

How to Program the Bulgarian Split Squat

Because the Bulgarian split squat can be useful for a number of goals, it can be programmed several different ways. Here are some of the most efficient plans to fit the exercise into your routine.

Moderate Weight, Moderate Repetition

Training this exercise using two or three sets of eight to 12 reps delivers an optimal training stimulus for muscle growth. (8) Because your rear leg is essentially resting while your front leg is working, you can significantly cut down on training time by resting 30 seconds or less between each leg instead of a longer, more traditional rest period after working both legs consecutively. This is an effective intensity-boosting technique.

Heavy Weight, Low Repetition

Once you have an understanding of basic technique, try performing three or four sets of four to six reps with a relatively heavy weight. Going excessively heavy can negatively affect technique, but approaching muscular fatigue in the four to six rep range is a sufficient window to trigger strength gains without compromising form.

Bulgarian Split Squat Variations

The Bulgarian split squat with dumbbells may be too difficult for some lifters, or not challenging enough for others. Here are some similarly effective options to consider.

Trap Bar Bulgarian Split Squat

Using a trap bar to perform the movement opens the potential for loading much heavier weights, making it ideal for experienced lifters who want to build serious single-leg strength.

Depending on your arm and leg length, the trap bar should not make contact with your rear leg at any point during the exercise. Perform the exercise slowly with an unloaded bar to check your individual range of motion.

Safety Bar Bulgarian Split Squat

The safety bar is sometimes called a lifter’s secret weapon because it allows many of the same benefits of squatting with a straight barbell, plus some added bonuses. The thick bar pad raises the weight from your center of gravity, which increases recruitment of the upper back muscles. The forward handles also reduce shoulder strain by allowing a more natural gripping position.

https://youtube.com/watch?v=ZPpto1tjiuA

With this Bulgarian split squat variation, maintaining an upright torso will be even more important because the bar will work to collapse you forward. This makes it an ideal exercise for reinforcing strict quad-building technique.

Plyometric Bulgarian Split Squat

This explosive jumping movement is ideal for athletes looking to build agility and power. It’s also a highly effective choice for any lifters looking to fire up their nervous system for improved performance prior to heavy lifting. (9)

Begin with bodyweight only — adding resistance with dumbbells or a weighted vest is for highly experienced lifters. Focus on applying maximum power to achieve height with each jump.

Bulgarian Split Squat Alternatives

Some lifters aren’t able to perform the Bulgarian split squat due to immobility, coordination issues, or other factors. These are some comparably effective single-leg exercises for size and strength.

Reverse Lunge

The reverse lunge allows you to focus on one leg at a time while reducing knee joint strain. This movement also helps to eliminate the balance component of the exercise, making it a better choice for lifters who had trouble balancing on one foot for the duration of a set.

A number of other lunge variations could also be used — forward lunge, walking lunge, etc. — but the reverse lunge is the most effective and most general movement for the majority of lifters.

Step-Up

The step-up can be highly effective when performed correctly. Unfortunately, it’s often performed incorrectly which compromises its benefits. It’s essential to focus on driving up through the elevated foot, not the foot on the ground.

Many lifters make the mistake of bouncing off their bottom foot, which generates momentum and reduces the work done by the leg on top of the box.

Single-Leg Leg Press

This is the most stable and least balance-demanding exercise of the lot. The leg press provides total stability while still allowing single-leg focused training. This movement also allows a significant load to be used because it’s not supported by your back, shoulders, or arms.

Be sure to sit fully in the chair support. Don’t rotate, shift, or twist while pressing with the working leg because you can increase the risk of injury.

FAQs

I feel my back leg working more than my front leg. How do I fix it?

This is often due to poor hip flexor mobility, which is a common issue for many lifters. The Bulgarian split squat puts the rear leg into a forced stretch position.

If you currently lack mobility, that muscle will be the “weak point” and you’ll feel fatigue or discomfort there before the target muscle is sufficiently trained. Your body will adapt and improve as you practice the exercise, just be sure to work within a comfortable range of motion and gradually push yourself.

Why does this exercise make me more sore than any other leg exercise?

Several variables contribute to “delayed onset muscle soreness” or DOMS, which is the technical term for post-workout soreness. One of the most significant causes is the eccentric stress which occurs when a weight is lowered or a muscle is lengthened. (10)

While every exercise has an eccentric phase, the Bulgarian split squat is typically performed at a relatively slower pace in order to maintain balance and focus. This increases the duration of the eccentric and can increase DOMS.

This doesn’t mean you should lower yourself quickly, because that would be counterproductive and decrease the muscle-building stimulus. Your body will adapt, especially when supported by ample nutrition for growth and repair.

Step Back to Get a Leg Up

Whether you call it the Bulgarian split squat, the rear foot elevated split squat, the RFESS, or the “weeble wobble one-leg bench squat,” stick with it and you’ll soon be calling it your ticket to bigger, stronger legs. Don’t let a little balance requirement scare you away from this powerful and productive movement.

References

1. Helme, M., Emmonds, S., & Low, C. (2022). Is the Rear Foot Elevated Split Squat Unilateral? An Investigation Into the Kinetic and Kinematic Demands. Journal of strength and conditioning research, 36(7), 1781–1787. https://doi.org/10.1519/JSC.0000000000003727
2. McCurdy, Kevin. (2017). Technique, Variation, and Progression of the Rear-Foot-Elevated Split Squat. Strength and Conditioning Journal. 39. 1. 10.1519/SSC.0000000000000319. 
3. Mackey, E. R., & Riemann, B. L. (2021). Biomechanical Differences Between the Bulgarian Split-Squat and Back Squat. International journal of exercise science, 14(1), 533–543.
4. Speirs, D. E., Bennett, M. A., Finn, C. V., & Turner, A. P. (2016). Unilateral vs. Bilateral Squat Training for Strength, Sprints, and Agility in Academy Rugby Players. Journal of strength and conditioning research, 30(2), 386–392. https://doi.org/10.1519/JSC.0000000000001096
5. Konrad, A., Močnik, R., Titze, S., Nakamura, M., & Tilp, M. (2021). The Influence of Stretching the Hip Flexor Muscles on Performance Parameters. A Systematic Review with Meta-Analysis. International journal of environmental research and public health, 18(4), 1936. https://doi.org/10.3390/ijerph18041936
6. McCurdy, Kevin; Walker, John; Kelly, Camila; Polinski, Michael. Hip and Knee Extensor Activation During the Hip Thrust and Rear-Foot–Elevated Split Squat in Trained Females. Journal of Strength and Conditioning Research: May 2021 – Volume 35 – Issue 5 – p 1201-1207 doi: 10.1519/JSC.0000000000004035
7. Ramirez-Campillo, Rodrigo & Burgos, Carlos & Henríquez-Olguín, Carlos & Andrade, David & Martínez, Cristian & Álvarez, Cristian & Castro-Sepulveda, Mauricio & Marques, Mário & Izquierdo, Mikel. (2015). Effect of Unilateral, Bilateral, and Combined Plyometric Training on Explosive and Endurance Performance of Young Soccer Players. The Journal of Strength and Conditioning Research. 29. 1317–1328. 10.1519/JSC.0000000000000762. 
8. Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764
9. Davies, G., Riemann, B. L., & Manske, R. (2015). CURRENT CONCEPTS OF PLYOMETRIC EXERCISE. International journal of sports physical therapy, 10(6), 760–786.
10. Lieber, Richard & Fridén, Jan. (2002). Morphologic and Mechanical Basis of Delayed-Onset Muscle Soreness. The Journal of the American Academy of Orthopaedic Surgeons. 10. 67-73. 10.5435/00124635-200201000-00009.

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Lunges are the main “squatting” pattern unilateral exercise, and as such should be a primary exercise in your training regimen. Lunges are a very adaptable, easy exercise to program, and they can be performed a myriad of ways. Today we’re taking a look at the dumbbell reverse lunge, a staple exercise that every lifter should have in their toolbox.

Don’t miss out on lunges, for this basic exercise has a lot to offer. Here’s everything you need to know about the dumbbell reverse lunge.

• How to Do the Reverse Lunge
• Reverse Lunge Mistakes to Avoid
• Benefits of the Reverse Lunge
• Muscles Worked by the Reverse Lunge
• Who Should Do the Reverse Lunge
• How to Program the Reverse Lunge
• Reverse Lunge Variations
• Reverse Lunge Alternatives
• Frequently Asked Questions

How To Do The Reverse Lunge

As a unilateral exercise, the lunge requires more balance and coordination than you may be used to. Fail to execute the lunge as intended and, at best, the movement won’t be effective and, at worst, you risk injury. Here’s a step-by-step guide to performing the lunge perfectly.

Step 1 — Find Your Stride Backwards

Grab a pair of dumbbells or kettlebells and stand tall with your feet together. Take a step backwards, keeping the majority of your weight on your front foot. Use the rear foot mostly for balance, and only have your toes on the floor.

The length of the step will vary depending on your anatomy as well as which muscles you hope to target. A shorter stride will engage the quadriceps more, while a longer step better targets the glutes and hamstrings. Establish the stride you want and keep it the same across repetitions.

Form tip: Find your stride length without weight at first, so that you can warm-up and minimize injury risks. Using too narrow of a stance, or a stride that is too long or short, will cause balance issues that will undermine the exercise’s efficiency. Find what feels comfortable for you and stick with that.

Step 2 — Sink Down and Graze the Floor With Your Knee

Brace your core and then bend at the knees while keeping most of your weight on your front foot. Keep your front foot connected to the floor; do not raise your heel.

Let your front knee track over your toes, while the rear knee sinks towards the ground. Graze the floor or touch it very lightly while keeping tension in your legs.

Form tip: Always control the eccentric (or down portion of the movement). Rushing it will break muscle tension — which is the catalyst for muscle growth — and might throw you off balance. Also, bumping your knee into the floor hurts. If you have trouble keeping balance, try to find a spot on the wall in front of you and keep staring at it.

Step 3 — Drive Through Your Heel

To stand back up, push through the floor with your front foot through your heel. You should feel your entire leg, but mainly your glutes, activate. Stand back to your starting position to complete a repetition, and repeat steps one through three.

Form tip: Your rear leg will contribute to the movement, but make sure that the front one is doing most of the work — around two-thirds of your body weight should be on the front foot. 

Reverse Lunge Mistakes to Avoid

The off-balance nature of the reverse lunge can throw even the most experienced lifters off-kilter. Here are the most common reverse lunge mistakes and how to avoid them. 

Rushing the Repetitions

When you’re holding a pair of dumbbells and kettlebells, the weight is subject to swing and gain momentum and throw your rhythm out of sync.

As there is a horizontal component with this movement, not controlling the reps will result in the weight moving backwards and forwards, causing balance problems and excessive lower back involvement.

Avoid it: Brace your entire body — squeeze your stomach, flex your lats, and contract your glutes — during each repetition. The weight should remain in a straight line under your shoulders.

Assuming a Narrow Stance 

If your starting stance is too narrow, like if you were to walk on a line like catwalk models, you will probably lose balance and put stress on your hip joint. A wider base provides more stability and support.

Avoid it: The ideal lunge stance should be around shoulder-wide. If you’re someone with wider hips, you might want to even widen your stance a little bit more to accommodate your pelvic structure.

Pushing With Your Back Leg

The majority of your weight should be on your front leg. If your back leg ends up doing most of the work, you will put unnecessary stress on the knee joint and greatly diminish glute involvement.

Because of the non-optimal position of the back leg, pushing with it will decrease the loading potential of the exercise, the athletic benefits of the lunges, and increase the risk of potential injuries.

Avoid it: You want the back leg to bear some of the load of your leg while keeping you balanced, but avoid pushing through the ball of your rear foot. Think of the front leg as the “working leg,” and the back leg as the “supporting leg.”

Rounding Your Back

Indeed, lunges are a lower-body exercise, but that doesn’t mean the involvement of the upper body isn’t crucial. It is. Your upper-body is supporting your upper weight, and proper core, back, and shoulder bracing is required if you want to maximally transfer the energy from the legs and move more weight.

It is particularly true during the concentric (rising up) portion of the lift. If you don’t pay attention to your bracing, you risk hunching over, losing balance, and putting stress on your lower back, especially when fatigue sets in.

Avoid it: Flex your abs and tense your lat during the movement (think of squeezing something under your armpits). With heavier weights, you may take a deep breath before each rep and hold it until the hardest part of the concentric is over. This breath increases intra-abdominal pressure to make you more stable. 

Reverse Lunge Benefits

The lunge is a basic unilateral exercise that has many benefits for all lifters. But why should we include it into a program instead of doing some other squat or a leg press? Here are three reasons.

Unilateral Strength

You’ll be hard-pressed to find a perfectly balanced lifter without any weakness. Skipping unilateral work (working the limbs separately) can create muscular and strength discrepancies, since lifters favor one side more than the other. Always using bilateral exercises might exaggerate these imbalances.

The inclusion of unilateral exercises will address your weak side so that they catch up with the strongest, both in size and/or strength. Coach’s tip: start each set with the weaker side so that it is less fatigued.

Improved Balance and Coordination

This benefit is more relevant to athletes, but unilateral exercises will vastly improve your balance, coordination, and motor abilities.

Most sports have their athletes perform actions on one limb at time, (for instance, when you run and change direction) so a unilateral exercise will have an additional carry over to performance and will help prevent injuries. (1) If you’re an average Joe with poor motor control, the reverse lunge will help you develop balance and body awareness — which are linked to longevity. (2)

An Easier, More Efficient Lunge

There are many ways to lunge, and the reverse lunge is promoted as one of the easier versions to perform — making it a prime choice for folks who want hypertrophy. (You can focus on taxing the muscle, not nailing your form.)

This exercise requires top shelf concentration and stability, and it is easier to control the eccentric and hold balance with a back step rather than a forward step. As such, this variation is preferred when weight (strength) or muscular tension (hypertrophy) are a main objective, for it’s more effective than the forward or walking lunge. (3)

Muscles Worked by the Reverse Lunge

Lunges are mainly a lower-body exercise, but don’t overlook the size and strength gains they help contribute in the upper-body. Let’s pass them in review.

Quadriceps

The quads are among the biggest and strongest muscles in the whole body. Their function is to extend the knees — straightening them from a bent position. In a lunge, they contribute to rising up from the bottom to the standing position.

To focus more on the quadriceps, take shorter strides and keep an upright torso.

Glutes

Thee glutes are heavily involved in the reverse lunge, as they are responsible for a multitude of roles in the hip joint. The gluteus maximus (the biggest muscle in the body) is the main hip extensor — it straightens the leg at the hip.

The gluteus medius and minimus will be tremendously involved in the lift’s stability, as they take care of hip balance by rotating and flexing it, and contribute to extending it. If you want to hit the glutes harder, bend a bit forward and take longer strides to really stretch them.

Hamstrings

The hamstrings are a series of posterior muscles that flex or bend the knees. Their main role in the lunge will be to ensure knee stability and flexion by acting in synergy with the quadriceps. But if you take long strides and/or bend forward, they will be more recruited also as hip extensors.

Adductors

Often overlooked, this series of five similar-functioning muscles are key to knee and hip balance in conjunction with the gluteus medius and minimus. They also help extend the knee and hips — especially the adductor magnus, the biggest of the five.

Erector Spinae

Also called the spinal erectors, people only think of them as the “lower back.” But it is in fact a complex muscle group that extends all the way to the skull. These postural muscles help keep the spine in place and also contribute to hip extension (just before coming back to the initial position).

Abdominals

The abs govern your torso movements — flexing forward, rotating, or bending to either side. Along with your erectors, they form the “core” and they are key to keeping proper posture and transferring energy from your legs to the weights efficiently.

Who Should Do the Reverse Lunge

The reverse lunge is an effective addition to any lifter’s arsenal. From the beginner starting their lifting journey to the athlete trying to get better at their sport.

Sports Athletes

Combining bilateral and unilateral exercises in an athlete’s training program might be the optimal way to improve performance. (4) The addition of unilateral movements to an athlete’s program is even more pertinent when they actually have to exert power one limb at a time in their sport — whether it’s running, jumping, tackling, or kicking. The agility and balance components of this exercise will have good carryover.

Bodybuilders and Aesthetic Enthusiasts

The reverse lunge is a natural choice for people wanting to pack on more size. Why not simply do more squats? Symmetry is of utmost importance to any physique enthusiast. As such, including unilateral exercises in your routine is paramount in order to avoid muscle imbalances and achieve symmetry and aesthetics.

Strength Athletes

Imbalances aren’t just detrimental to a physique, but also to performance. Developing strength and size of the lower body muscles is key to success for competitive powerlifters, strongmen and strongwomen, and CrossFit athletes. These sports require you to perform squats, deadlifts, and many leg exercises that will directly benefit from a unilateral lower-body staple.

How to Program the Reverse Lunge

The reverse lunge, being a unilateral and unstable exercise, is a bit more limited in its rep schemes because it would be unsafe and less efficient to program it using very heavy weights for very low repetitions. It shines as a muscle-building exercise.

Heavy Weight, Moderate Repetitions

Because of the lift’s nature, making it a main strength exercise and going extremely heavy is not safe. It is best suited as an assistance lift performed after your main barbell lifts. As such, two to four sets of five to eight repetitions per leg is ideal if you’re chasing strength.

Make sure to control the descent and prevent momentum, which is amplified when using heavy weights, to reduce the risk of injuries.

Moderate Weight, Moderate-to-High Repetitions

This is where the lunge thrives. Going a bit lighter for higher-rep sets allows the lifter to really reap the time under tension and balance-building benefits of the exercise. Three to five sets of 10 to 15 repetitions per leg will do the trick.

Keep in mind that such a long time under tension will highly tax your stabilizing, postural, and gripping muscles, providing a whole-body challenge.

Reverse Lunge Variations

As there are more than one way to skin a cat, you can perform the reverse lunge using a different equipment or even different weight placement to slightly modify the exercise and focus more on some muscles groups or goals.

Barbell Reverse Lunge

If the thought of moving heavy weight makes you froth at the mouth, just skip the dumbbells and use a barbell across your upper back. This will make the exercise more of a core challenge, because the weight is directly supported by your core instead of your shoulders, arms, and grip. A barbell will also allow you to use more weight eventually.

This is a great variation for building strength, and it’s especially useful when you don’t have dumbbells heavy enough or if you want to give your arms a rest without compromising leg training.

Zercher Reverse Lunge

In this variation, created by Ed Zercher, a St. Louis-based weightlifter from the 1930s, you hold a barbell in the crook of your elbows instead of across your back. Not only will you look like a badass, but this lift will provide your abs, upper back, and biceps a great workout. (5) This is the variation that will challenge your upper body the most.

The unique bar placement is particularly efficient for allowing longer-limbed lifters to stay upright or sink deeper more easily. It is a great way to lunge if you have poor mobility. If you want to really target the quads, it allows you to adopt a more upright posture while letting the knee track forward, which increases stress on the quad muscles.

Reverse Lunge Alternatives

Perhaps you’re the kind of optimist that never wants to go backwards, even during exercise. If you don’t feel like reverse lunging, here are some alternatives that will provide you similar benefits.

Bulgarian Split Squat

If you just want to provide your legs a good workout and have trouble keeping your balance during lunges, why not take some of the agility components out of it? This static exercise, sometimes called a rear-foot elevated split squat, elevates your non-working leg on a bench box, or step. It will still challenge your sense of balance, but it’s relatively easier.

Because the balance component is reduced, you’ll be able to use more weight, which can be useful if your goal is to gain more strength or power. The split squat is also great for bodybuilders who really want to emphasize their quadriceps and feel it burn without having to worry too much about losing balance.

Step-up

Now let’s do the opposite and make the exercise harder. The step-up will test your balance and coordination levels like no other. As such, it is a great tool for athletes. (6) To perform it, step on a box, a bench, or a pile of plates, with or without weights. Drive with your heel and slightly bend forward.

The higher the step, the harder the exercise will be. This exercise also targets your glutes significantly, especially with higher steps. (7) So if you want a bigger rear, don’t skip this variation.

Walking Lunge

The walking lunge is the lunge variation that will demand the most control and coordination, so it’s a great fit for athletes who want to incorporate a dynamic lower body exercise. It is also a great tool for building muscle size and endurance because of the long time under tension and constant movement.

Instead of traditional reps, you can also program this exercise for total distance, which is a great way to build work capacity (endurance or cardiovascular conditioning).

Unilateral Leg Press

This exercise requires the least balance of the bunch, so you can solely focus on your muscles. It is an excellent exercise to improve your mind-muscle connection or go to muscular failure.

Be sure to warm-up properly. Even though it requires less total-body balance, this exercise will demand good control and bracing from your hip muscles so that your pelvis stays in a stable and safe position.

FAQs

Should I let my knees travel past my toes? I’ve heard that can be bad for my joints.

Very few movements are actually “bad for the joints.” The lunge is a natural movement and it simply performs a normal knee function. It is not inherently dangerous, provided good form and appropriate loading is used. Make sure to keep your knee aligned with your toes and keep your shins in a vertical plane — do not let them cave in. Use variations with lesser knee angles at first as you develop basic strength and mobility.

You shouldn’t be afraid of letting your knees go past your toes. It is a natural and safe occurrence of knee flexion when performing any kind of squatting motion. However, the relation between your toes and knees will depend on your goal.If you want more quadriceps recruitment, let your knee travel past a bit more. If you want to emphasize your glutes, avoid it. Most importantly, if you have pre-existing knee injuries or if the exercise is painful, use a variation that won’t let your knee travel past your toes.

Can beginners do reverse lunges?

Of course. Beginners shouldn’t be afraid of this exercise. The added body awareness and agility benefits will pay in the long run and carry over to their health and proficiency in other exercises. Start with bodyweight lunges and, when you’re confident enough, start incorporating some weight.

Can I make lunges the main exercise of my leg workout?

You can. Some studies have actually shown no significant difference in terms of strength and power development between the squat and the lunge. (8) Rotating between unilateral and bilateral exercises as main lifts, or incorporating both in your routine, is a great strategy because they both have their own benefits.

Bilateral exercises often allow you to move heavier weights, which can help to build strength, while unilateral exercises address total-body coordination and help to address muscular imbalances or asymmetries.

Go in Reverse for Advanced Results

People usually avoid unilateral exercises because they seem harder to perform, but they offer too many advantages to be skipped. So put your best foot backwards and include the reverse lunge in your programming if you want bigger, stronger legs. You’ll end up being a more well-rounded, athletic, and balanced lifter.

References

1. Speirs, Derrick E.1,2; Bennett, Mark A.3; Finn, Charlotte V.4; Turner, Anthony P.2 Unilateral vs. Bilateral Squat Training for Strength, Sprints, and Agility in Academy Rugby Players, Journal of Strength and Conditioning Research: February 2016 – Volume 30 – Issue 2 – p 386-392 doi: 10.1519/JSC.0000000000001096
2. Araujo CG, de Souza e Silva CG, Laukkanen JA, et al Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. British Journal of Sports Medicine Published Online First: 21 June 2022. doi: 10.1136/bjsports-2021-105360
3. Sanghoon Parkq,Chulsoo Chungl, Jaebum Park,, Jonghyun Yang, Siddhartha, Bikram Panda, Jiseop Lee, Prabhat Pathak Comparative Analysis of Lunge Techniques: Forward, Reverse, Walking Lunge 34rd International Conference on Biomechanics in Sports, Tsukaba, Japan, July 18-22, 2016.
4. Ramirez-Campillo, Rodrigo & Burgos, Carlos & Henríquez-Olguín, Carlos & Andrade, David & Martínez, Cristian & Álvarez, Cristian & Castro-Sepulveda, Mauricio & Marques, Mário & Izquierdo, Mikel. (2015). Effect of Unilateral, Bilateral, and Combined Plyometric Training on Explosive and Endurance Performance of Young Soccer Players. The Journal of Strength and Conditioning Research. 29. 1317–1328. 10.1519/JSC.0000000000000762.
5. Kumar, Satheesh & Perumal, Suriya & Subramani, Arumugam. (2020). Influence of Zercher Squat Exercises on Back Strength and Leg Strength among College Basketball Players. Journal of Information and Computational Science. 10. 45-50. 10.12733/JICS.2020.
6. Appleby BB, Newton RU, Cormack SJ. Kinetics and Kinematics of the Squat and Step-up in Well-Trained Rugby Players. J Strength Cond Res. 2019 Jul;33 Suppl 1:S36-S44. doi: 10.1519/JSC.0000000000003055. PMID: 30707142.
7. Neto WK, Soares EG, Vieira TL, Aguiar R, Chola TA, Sampaio VL, Gama EF. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020 Feb 24;19(1):195-203. PMID: 32132843; PMCID: PMC7039033.
8. Scott, Shaul. (2016) Which is Better for Building Strength, Power and Agility: Squats or Lunges? Mountain tactical Institute.

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The post How to Do the Reverse Lunge for Powerful Legs and Rock-Hard Glutes appeared first on Breaking Muscle.

Here are some of the best workouts to hit your legs hard no matter your training situation — at home, on the road, or if you’re just looking for a new way to pack on size and strength.

The Best Leg Workouts

• Best Leg Workout With Dumbbells
• Best Bodyweight Leg Workout 
• Best Leg Workout for Size
• Best Leg Workout for Strength

Best Leg Workout With Dumbbells

Leg day is often a chance to use a wide range of equipment at the gym. Every standard commercial gym has various machines to target specific leg muscles, a behemoth of a leg press, and the tried and true squat rack. But if you don’t have access to all the fun stuff, you don’t have to sacrifice results.

Whether you’re training at home with a few dumbbells or you’re in a barebones hotel gym, you can get a serious leg workout.

The Dumbbell-Only Leg Workout

A few pairs of dumbbells or a pair of adjustable dumbbells are all you need to target each leg muscle with high-intensity exercises. Because the legs are powerful and can typically move more weight than most dumbbells allow, this workout focuses primarily on single-leg exercises to reap more benefit from relatively lighter weights.

This routine can be done twice per week if it’s the only leg training in your program or it can be used as an additional leg workout to complement your current plan.

Single-Side Walking Lunge

• How to Do it: Begin standing with a dumbbell in each hand at your sides. Take one large step forward and descend into a deep lunge position. Keep your head and shoulders above your hips, not leaning forward. Press through the front foot to rise while pulling your back leg forwards. Your entire body should be a short distance from where you began. Step forward again with the same leg for the target reps before switching sides.

• Sets and Reps: 3 x 10-15 per leg.

• Rest Time: No rest between legs, 60 seconds between sets.

Dumbbell Squat

• How to Do it: Stand with a dumbbell in each hand. Keep your arms straight and your feet roughly hip-width apart. Keep a neutral spine without rounding forward. Push your hips back to squat halfway down, pause briefly, then return upright. Next, squat as low as your mobility allows, and stand upright again. This is considered one full rep using the “one and a half rep” method.

• Sets and Reps: 4 x 8-10

• Rest Time: 90 seconds between sets.

Split-Stance Dumbbell Romanian Deadlift

• How to Do it: Begin standing with a dumbbell in each hand at your sides. Take a small step backwards into a staggered stance. If you were on a clock face, have one foot at 11 and the other at 5 (after switching sides, you’d be on 1 and 7). Keep a slight bend in your front leg. Push your hips back and bend at your waist. You should feel tension in the hamstrings of your front leg. Avoid rounding your spine. Flex your glutes and hamstrings to pull your torso upright. Your feet shouldn’t move until all reps are completed.

• Sets and Reps: 3 x 8-10 per leg.

• Rest Time: No rest between legs, 60 seconds between sets.

Leaning Single-Leg Calf Raise

• How to Do it: Stand at arms-length to a wall with one hand palm-flat against the wall. Hold one dumbbell in your free hand by your side. Bend your wall-supporting arm until your entire forearm is on the wall and your body is leaned forward at a slight angle. Keep your body straight from your feet to your shoulders. Raise as high as possible onto the toes of the foot under the dumbbell. Hold the peak contraction for three seconds before lowering.

• Sets and Reps: 3 x 10-15 per leg.

• Rest Time: No rest between legs or sets.

Best Bodyweight Leg Workout

Some lifters’ legs may be capable of squatting hundreds of pounds and leg pressing even more, but with the right exercise choices, you can get an intense and effective lower body workout without any weights.

Bodyweight-only training is most often associated with upper body workouts filled with dips, chin-ups, and push-up variations, but any lifter can get a serious leg workout using more than high-rep bodyweight squats or miles of walking lunges.

The Simple and Effective Bodyweight Leg Workout

This bodyweight-only routine prioritizes single-leg exercises, long time under tension in each set, and explosive movements to burn the quadriceps, hamstrings, and glutes.

This style of training, using unfamiliar exercises and high-intensity techniques, can often create a surprising amount of muscle soreness in the days following the workout. Train hard, recover properly, and stick with the plan to see results. Go through the complete workout once every four to seven days.

 

 

 

 

 

 

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Bulgarian Split Squat

• How to Do it: Put one foot behind you on a bench, chair, low table or other study object below knee-height. Stabilize your body. Squat down until your rear knee is nearly touching the floor. Reaching straight ahead while leaning slightly forward can help to maintain balance. Pause at the bottom for two seconds. Keep your foot flat as you straighten your leg. Lower halfway down before rising up again. This is one full rep using the “one and a half rep” method.

• Sets and Reps: 4 x 6-8 per leg.

• Rest Time: 15 seconds rest between legs, 60 seconds between sets.

Reverse Lunge

• How to Do it: From a standing position, take one large step backwards with one foot. Descend into a lunge position. Don’t allow your upper body to lean while stepping back. Return to a standing position and pull your back leg forward. Perform all reps on one leg. Use the same leg to perform reps of the next exercise before switching sides.
• Sets and Reps: 3 x 10-12 per leg.
• Rest Time: No rest before moving to the next exercise, working the same leg.

Single-Leg Romanian Deadlift

• How to Do it: From a standing position, take a small step backwards into a staggered stance, stepping with the same foot as the previous exercise. Keep a slight bend in your front leg. Push your hips back and bend at your waist. Feel tension in the hamstrings of your front leg. Pause briefly before flexing your glutes and hamstrings to pull your torso upright. Perform all reps with one leg forward before performing a set of the previous exercise on the opposite leg.
• Sets and Reps: 3 x 10-12 per leg.
• Rest Time: 60 seconds before returning to the previous exercise, performing a set on the opposite leg.

Leg Matrix

• How to Do it: This isn’t one single exercise, but is a four-exercise circuit popularized by Coach Alwyn Cosgrove. Perform standard bodyweight squats, followed immediately by alternating lunges (step with one leg, descend, stand upright and return to center, step with your other leg, descend, repeat), followed immediately by jumping alternating lunges (as the previous exercise with an added jump into the air to as you switch legs), ending with jumping squats (standard bodyweight squats, jumping into the air on each rep).
• Sets and Reps: 1 x 24 reps of each exercise (12 lunges per leg, 24 total reps). If you somehow manage to complete all 96 reps in less than 90 seconds, which is top-level performance, rest three minutes and repeat the circuit for one additional set.
• Rest Time: No rest between exercises.

Best Leg Workout for Size

“Leg day” is a phrase which strikes fear into even the most experienced lifters. Because the legs are a relatively large muscle group, you need to include multiple exercises to avoid neglecting any part of the lower body. That means you’re in for a lot of work with a lot of intensity and a lot of muscle-burning reps.

Many lifters over-focus on the quadriceps and neglect their hamstrings and calves, but a complete training session addresses them all. Under-trained muscles remain smaller and weaker than muscles that get worked. Since most people want to wear shorts in public once in a while without feeling self-conscious, here’s a size-building program to build a solid set of legs.

Legendary Leg Day

This once-per-week workout uses classic exercises, simple techniques like supersets and peak contractions, and old fashioned hard work to grind out muscle-building reps. The last few reps of each set should be extremely challenging while maintaining good form. Reach near-complete muscular failure on the very last rep of each set.

Back Squat

• How to Do it: Setup in a squat rack with the bar positioned across the back of your shoulders. Unrack the bar by taking one small step backwards. Set your feet outside-hip width. Keep your lower back locked and your chest up. Aim to reach a parallel depth (having your hips level with your knees) for optimal muscle recruitment. Pause briefly before standing up.
• Sets and Reps: 4 x 8-12
• Rest Time: 90 seconds between sets.

Leg Curl

• How to Do it: Set up on either a seated or lying leg curl machine. Adjust the pads to contact slightly above your heels. Bend only at your knees without moving your upper body. Contract your hamstrings fully, until the leg pad is either in contact under the seat frame (for seated leg curls) or in contact with your glutes (for lying leg curls). Hold for two seconds before slowly extending your legs under control.
• Sets and Reps: 4 x 10-12
• Rest Time: No rest before moving to the next exercise.

Leg Extension

• How to Do it: Sit on a leg extension machine. Set the shin pads just above your ankles. Think of your shoelaces floating to the ceiling while straightening your legs to raise the weight. Don’t allow your glutes or hips to leave the seat. Hold the peak contraction for two seconds before lowering the weight under control.
• Sets and Reps: 4 x 10-12
• Rest Time: 60 seconds before returning to the previous exercise.

High-Stance Leg Press

• How to Do it: Sit in a leg press machine and set your feet outside shoulder-width relatively high on the platform. This stance activates more glutes and hamstrings. Keep your feet flat while pressing through your heels to full lockout. Lower the weight as far as your mobility allows. Keep your lower back in contact with the seat throughout the set. Repeat reps steadily without pausing in either the locked out or the stretched positions.
• Sets and Reps: 3 x 12-15
• Rest Time: 60 seconds between sets.

Seated Calf Raise

• How to Do it: Sit in a seated calf raise station. Unlock the weight and lower your heels to a comfortable stretch position. Pause for two seconds. Raise onto your toes as high as possible. Pause for two seconds before lowering to the next rep.
• Sets and Reps: 3 x 15-20
• Rest Time: 30 seconds between sets.

Best Leg Workout For Strength

A strong lower body can often be an indicator of total body strength, since many upper body exercises are hindered by a weak lower body. In short: When in doubt, get really strong legs because they improve pretty much everything else.

Stronger Legs, Stronger Body

This strength-focused workout is centered around the classic barbell back squat. Not only is it, arguably, the most popular of the “big three” powerlifts, it has also been shown to benefit athleticism. (1) (2)

Use this program once per week, ideally after a rest day to avoid cumulative fatigue and allow maximum focus.

Back Squat

• How to Do it: Setup in a squat rack with the bar positioned across the back of your shoulders. Unrack the bar by taking one small step backwards. Set your feet outside-hip width. Keep your lower back locked and your chest up. Aim to reach a parallel depth (having your hips level with your knees) for optimal muscle recruitment. Pause briefly before standing up.
• Sets and Reps: 5 x 3-5
• Rest Time: Three minutes between sets.

Romanian Deadlift

• How to Do it: Begin with a barbell at waist-height using a palms-down (pronated) grip. Set your feet shoulder-width apart. Retract your shoulder blades and brace your core. Keep your back in a neutral position while pushing your hips back and bending at the waist. Lower the bar until you feel maximum tension in the hamstrings and glutes. Contract the target muscles and return to an upright standing position.
• Sets and Reps: 4 x 6-8
• Rest Time: Three minutes between sets.

Step-Up

• How to Do it: Begin with a bench or steps at roughly knee-height placed in front of you. Hold a pair of dumbbells in each hand, hanging at your sides. Place one foot on top of the platform. Focus on pressing through the top foot with little to no assistance from the foot on the ground. Keep your shoulders back and resist leaning. Pause briefly at the top before lowering under control. Letting your body free fall to ground-level decreases muscular stress and increases joint impact.
• Sets and Reps: 3 x 6-8 per leg.
• Rest Time: 60 seconds between legs, 60 seconds between sets.

The Leg Muscles

Training your “legs” is like training your “back.” It’s almost always considered one body part for training purposes. In reality, it’s a collection of multiple muscles which need to be recruited with a variety of exercises.

Knowing exactly what muscles make up your lower body is essential to getting the best results, building more muscle, and increasing overall strength.

Quadriceps

Being the large muscles on the front of the thigh, your quadriceps are responsible for movement at the knee to extend and straighten your leg. The “quad” in quadriceps refers to the four muscles that function together — the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.

Generally speaking, the muscles are recruited and activated similarly during quadriceps-focused exercises. However, some research has shown that certain heads may be recruited differently with specific techniques. (3) (4)

This type of finely targeted training can be useful for competitive bodybuilders and high-level aesthetic lifters, but the vast majority of lifters in the gym can build exceptional muscular development without over stressing about hitting one head of the quads more than another.

Hamstrings

The hamstrings are a multi-headed muscle on the back of the upper leg. It consists of three different sections — the biceps femoris, semimembranosus, and semitendinosus. The hamstrings are responsible for bending the knee, as well as extending the hips.

Because the hamstrings control two different types of movements, exercises like leg curls and deadlift variations are both necessary for total recruitment and maximum development.

Glutes

The glute maximus, glute medius, and glute minimus combine to form eye-catching glutes. The glutes primarily function in hip extension, to pull the legs and torso into a straight line. They’re also heavily recruited in rotating and moving the leg from the hip joint.

Due to the glutes’ relative size and attachment points, they can be some of the most pound-for-pound powerful muscles in your body. While heavy lifting certainly isn’t the only way to train, direct glute exercises have the potential to move higher poundages than direct training for other body parts.

Calves

The calves are made of the soleus and gastrocnemius on the back of the lower leg. Both work to extend the ankle and foot. The gastrocnemius attaches above the knee while the soleus is entirely below it. Due to this unique division, the soleus is prioritized when the knee is bent (during seated calf raises) while both muscle heads work during straight-legged calf raises.

Warming Up the Legs

Because the legs involve multiple muscles and multiple joints, a thorough warm-up is mandatory. Addressing the hips, knees, and ankles can lead to improved range of motion, optimal performance, and reduced risk of injury.

The Full Leg Warm-Up

• Squat to Calf Raise: With your feet shoulder-width apart, squat down to a comfortable depth. Pause briefly before standing. Transition directly into a calf raise, rising onto both toes. Hold the top position briefly before returning to a squat position. Repeat for 10 reps.
• Standing Knee Raise: From a standing position, bring one bent leg up to waist-level in front of your body. Keep your torso over your hips without leaning excessively forwards or backwards. Complete a total of 20 reps, alternating legs each rep. 
• Squat to Stand: Stand with your feet beyond shoulder-width apart. Reach forward to touch your toes. Slightly rounding your back is acceptable because the spine isn’t under any load. Next, drop your hips down into a deep squat position. Your knees should end up outside of your arms. Stay in the bottom position and raise both hands overhead. Stand up while keeping both arms up. Lower your arms to your sides and repeat the process for five reps.

Leg Day Every Day?

“Skipping leg day” has become in-gym shorthand for avoiding hard work, but if you want impressive results, going through hard work is unavoidable. You’re now armed with plenty of options to get the job done, no matter your goal and no matter your gym. There are no excuses left to skip leg day.

References

1. Chelly MS, Fathloun M, Cherif N, Ben Amar M, Tabka Z, Van Praagh E. Effects of a back squat training program on leg power, jump, and sprint performances in junior soccer players. J Strength Cond Res. 2009 Nov;23(8):2241-9. doi: 10.1519/JSC.0b013e3181b86c40. PMID: 19826302.
2. Crewther, B. T., Kilduff, L. P., Cook, C. J., Middleton, M. K., Bunce, P. J., & Yang, G. Z. (2011). The acute potentiating effects of back squats on athlete performance. Journal of strength and conditioning research, 25(12), 3319–3325. https://doi.org/10.1519/JSC.0b013e318215f560
3. Stoutenberg M, Pluchino AP, Ma F, Hoctor JE, Signorile JF. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res. 2005 Nov;19(4):931-938. doi: 10.1519/r-16364.1. PMID: 16437818.
4. Signorile JF, Kacsik D, Perry A, Robertson B, Williams R, Lowensteyn I, Digel S, Caruso J, LeBlanc WG. The effect of knee and foot position on the electromyographical activity of the superficial quadriceps. J Orthop Sports Phys Ther. 1995 Jul;22(1):2-9. doi: 10.2519/jospt.1995.22.1.2. PMID: 7550299.

Featured Image: restyler / Shutterstock

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But what about your glutes? For many people (men, especially), the glutes are the less important muscles. After all, quads and hamstrings do most of the work of moving your legs, right?

Here’s what glutes do: they connect your upper body and core to your lower body. Your glutes are part of the extensor muscles or posterior chain, the muscles that run along the posterior of your body. Strong glutes play a role in ­standing and sitting posture, as well as running and walking stride.

What’s the best way to strengthen those glute muscles? The elliptical machine!

Sure, you could spend time doing Kickbacks, Donkey Kicks, and other glute-centric exercises. However, those isolation exercises aren’t half as effective as elliptical training, which recruits the quads, calves, and hamstrings along with the glutes. This may sound anathema to some hardcore lifters and marathoners (who disdain the elliptical machine), but I cannot recommend you use elliptical to build glutes highly enough.

Why?

1. Less joint impact. There’s minimal impact on your knees, ankles, hips, and spine, meaning less risk of joint pain after an intense elliptical workout.
2. Improve posture. The recruitment of your upper body muscles in the elliptical cross-training helps to improve your posture and form as you move. Even better, going hands-free will work on your balance and strengthen the muscles that play a role in keeping you upright, including your glutes.
3. Target weaker muscles. Thanks to the adjustable angle of the elliptical machine, you can target the weaker secondary muscles in your legs—including your external hip muscles and glutes.
4. Increase overall leg strength. The elliptical can target your quads, hamstrings, glutes, calves, or whatever part of your leg is weaker. It’s an excellent option for correcting muscular deficiencies or imbalances.
5. Maximize training effects. Using an elliptical training can help to increase your stride length, which burns more calories. However, the natural increase in your stride won’t increase your perception of effort. This means you’ll burn more calories, but you won’t FEEL more tired.

As you can see, elliptical machines have a lot to offer the glute-minded trainee. You can build some serious lower body strength by mixing an elliptical workout into your weekly training plan.

Below, we’ve come up with two killer elliptical workouts that will target your glutes specifically, but will push your entire lower body to its limits. Follow the workouts to see serious results:

Elliptical and Bodyweight

This workout uses ONLY your bodyweight, mixing it up with elliptical training at varying intensities to push your cardiovascular system and muscles to their max. With just 20-30 minutes of training, you’ll hit your glutes like a boss!

Warm-Up

Mid-Intensity

High-Intensity

Cool Down

Elliptical and Weights

Use weights to increase the difficulty of the glute workout. The elliptical training portion of the workout will be like the “cool down” between sets of weights, but the non-stop moving will enhance your muscular endurance while the weight training targets muscular power and strength.

Warm-Up

Heavy Weights

Endurance Work

Cool Down

By the time you finish these workouts, you’ll be sweating hard and feeling the burn in your legs. Thanks to the elliptical machine and a few simple bodyweight movements, you’ll shred those glutes like a boss!

The post The Workout You’re Not Doing For Killer Glutes appeared first on Breaking Muscle.

The questions about glutes come from both female and male athletes, as well as general fitness enthusiasts. All of whom truly want to increase their speed, power, and strength. The proper development of glutes can allow individuals to not only run, jump, and swim faster, but can also increases their explosive power during sporting activities.

“These muscles, when properly developed, also give you the advantage of squatting with more weight or doing better lunges with or without weights.”

The exercises for gluteal development must be executed with a specific strategy, focus and intention, which will benefit any athlete.

Understanding the Anatomy of the Glutes

I have use the phrase “lower core muscle group” to refer to the glutes because there has always been controversy about whether or not the glutes should be considered a part of the core. The core muscle groups are extensive and include a long list of muscles that run from varied parts of the spine, torso, and pelvis. These muscles are critical for appropriate posture, balance, and upright gait.

Understanding the anatomy of the glutes will broaden our knowledge of their importance during athletic training and performance. Here is a basic review of the function, attachments, and innervations of the gluteal muscles.

RELATED: The Best Leg Workouts

There are many muscles of the gluteal area, but let’s review three of the main players: gluteus maximus, gluteus medius and gluteus minimus. The origins and insertions of these muscles are fairly complex. These muscles originate from different parts of the pelvis and insert on different areas of the thigh and leg bones. Branches of the gluteal nerve innervate the gluteal muscles.

The gluteus maximus is an extensor of the trunk and thigh and also a lateral rotator of the thigh. The gluteus medius and minimus both medially rotate and abduct the thighs along with steadying the pelvis. There are also many other muscles of the gluteal region including the piriformis, gemelli, obturator internus, and quadratus femoris.

“Glute development is not simply about the aesthetics, but also, and more importantly, about improved athletic performance.”

By understanding this anatomy, it is clear that strong glutes allow us to perform a multitude of athletic movements more efficiently. These muscles, when properly developed, also give you the advantage of squatting with more weight or doing better lunges with or without weights.

The 2-Minute Powerful Glutes Workout

Squats and lunges can assist in gluteal and thigh development, but there are other exercises I have found to be even more effective and safer for many of my clients and patients. It is important to note that glute development is not simply about the aesthetics, but also, and more importantly, about improved athletic performance.

RELATED: The 21 Day Glute Goddess Workout

The Powerful Glutes Workout Part 1 video below will assist you in developing strong glutes that can help you to achieve your overall fitness goals and improve your athletic prowess. The basic glute exercises in this video can be done with or without weights depending on your fitness level. I recommend making a progressive evolution to using the weights as you become more comfortable and stable with the form and technique.

The first two exercises are variations of a classic and extremely effective exercise for the glutes. It has been labeled the donkey kick, all-four-hip extensions, and kick backs. The name is fairly inconsequential, but performing the exercise properly is your ticket to strong and powerful gluteal muscle development.

Donkey Kick

The basic donkey kick has two variants. The first involves a starting point of being down on the mat on your hands and knees. I suggest using a thick mat or cushions to protect your knees during these exercises.

For the first type of donkey kick, keep your leg straight and extend your hip. As you raise your leg behind you, bring it up higher than your spine. Concentrate on lifting the leg with the hip in extension and not simply swinging the leg, which is ineffective. Relax your neck during this exercise also.

The second variation has the same starting point on all fours, but it involves bending (flexing) your knee. After flexing the knee, lift the leg and extend the hip behind you.

I recommend 2 to 3 sets of 10-15 repetitions of these exercises, with or without weights.

Elbow to Knee

This exercise has the same starting position, but you must counterbalance on one side while lifting and flexing the knee and bringing the elbow to the knee. This is well demonstrated in the video.

Side Straight Arm Hip Abductions

The fourth exercise involves keeping the arm and leg straight at your side while simply abducting your hip. It is important to stay stable and to not tilt onto the counterbalanced side. This is a somewhat advanced exercise and can be very effective when executed properly.

Summary

Powerful glutes can assist any athlete or exercise enthusiast in attaining a higher level of sustainable strength and accelerated explosiveness in their sport of choice. The workout and exercises in this video will assist you on your fitness journey, as you remain consistent and committed.

The post The 2-Minute Workout for Strong and Powerful Glutes appeared first on Breaking Muscle.

Simple, really. You’re trying to pick something up and move it. Looked at this way, the primary goals of lifting become more obvious: force production and, sometimes more importantly, force transfer. After all, what good is the ability for individual muscles to produce force if none of that force is reaching the bar? But how do you achieve these goals?

Force Production Versus Force Transfer

Improving force production isn’t complicated. You use good technique to lift a bit more weight than you did yesterday. Lather, rinse, repeat. Improving force transfer, while not significantly more complex, can seem strange and almost esoteric at first. I know it did to me. Through several years of investigation and experimentation, I’ve come to a more simplified understanding.

• The things you do to contribute to force production occur during the lift.
• The things that you do to optimize force transfer happen before the lift.

Simplifying even further: optimal force transfer is all about your set up. Imagine you’re in your gym with concrete floors covered in industrial rubber mats. Jumping on this surface is easy because as you press down on the floor little force is lost and you propel yourself into the air. Now imagine trying the same thing on a canoe in a lake. Rather than propelling yourself into the air, you’re much more likely to propel the canoe out from under you and plunge face first into the water.

“When you breathe better, you brace better, and when you brace better, you can express your strength far more effectively.”

If you insert a barbell into the metaphor, it changes a bit. Now you’re the object providing stability for the barbell’s movement. Which would you rather be, a concrete foundation or a wobbly canoe on a river? If your goal is to move as much weight as possible, the answer is obvious.

Here are three easy corrections new lifters can make to turn their canoe into concrete and see immediate improvements.

Diaphragmatic Breathing

For a lot of beginners, the idea of bracing seems foreign. “What do you mean I can’t just go pick the weight up and move it?” Ten years ago, I was one of those people. It took getting hurt a few times for me to realize how important proper bracing is. 

It turns out a lot of the muscles in your midsection are optimally activated in the presence of proper breathing patterns. When you breathe better, you brace better, and when you brace better, you can express your strength far more effectively. 

When I first started powerlifting, I was taught to brace by pushing my belly into my belt. While this worked to a degree, it’s definitely sub-optimal. Try this instead.

90-90 Breathing:

1. Lay on the floor with your feet on a wall. Your hips and knees should both be at a comfortable ninety degrees.
2. Turn your palms face up and rest the back of your hands on the floor.
3. Flatten your back against the ground. You don’t have to try to crush a bug under your back, just make light contact.
4. Take a breath and draw down into your stomach, using the inhalation to push your lower back into the ground further.
5. As you continue to inhale, imagine the air moving from your low back to your upper back. Make sure your ribcage is not rising excessively to accomplish this.
6. Once you’ve inhaled as much as you can, exhale forcefully.
7. Repeat for 15-20 breaths.

If you’re having trouble with this, you can also set a timer and focus on breathing until the alarm goes off. The sets and reps aren’t as important as feeling like you’ve regained maximal lung expansion. 

How do you know when this happens? You can test with a weight belt. Put it on and brace up. If you’ve been successful in your breathing, you should feel yourself creating pressure in all directions, as well as the resultant increase in stability.

“The sets and reps aren’t as important as feeling like you’ve regained maximal lung expansion.”

Trust me, you’ll feel it. Learning how to breathe properly can have a huge impact on your performance. Proper bracing is just one of the many benefits. Try including this drill as part of your warm up before your next lift, especially if you’re going heavy.

Flex Your Glutes

Force production starts at the ground and ends in whichever direction you’re trying to move the weight. Whether you’re squatting, pulling, or even doing a bench press, solid contact with the ground is important for maximal force production.

In most lifts, the movement starts by pushing into the ground with our feet and holding the weight in our hands. This means we need to maintain tension in every muscle in between in order to move the most weight. An area where a lot of people are bleeding force is through their glutes. 

While I’m a firm believer that flexing your glutes can pretty much make you better at everything, in this particular example, it helps lock your body in place and provide the rigid, stable foundation you need to express your strength. Next time you’re fighting to lock out a lift overhead, try flexing your glutes. Ideally, you should have tightened them prior to the lift as part of your setup, but you might be surprised how much of a difference the increased stability makes even mid-lift.

“[W]e need to maintain tension in every muscle in between in order to move the most weight. An area where a lot of people are bleeding force is through their glutes.”

Learning to flex your glutes doesn’t require any fancy drills. Simply try squeezing your glutes like you’re trying to pinch a pencil between them. Hold for 3-5 seconds. Do this a few times a day and try to do it from different positions (standing, seated, etc.). Not only will you keep your glutes ready to work, but your knees and lower back will thank you – hopefully with new personal records.

Squeeze the Bar

In the simplest sense, grip strength is one of the most important variables in your ability to move weights. If your physical attachment to the bar isn’t strong, it’s unlikely you’ll be able to move the bar with any kind of strength.

One of the most common mistakes newer lifters and athletes make is to grab the bar with just enough force to hold onto it. Movement starts in the mind and different intentions achieve different results. When you first grab the bar, squeeze it like you’re trying to crush it in your hands.

There seem to be significant neurological implications revolving around grip strength. It’s used as a common tool for strength assessment following a stroke, although it’s efficacy is debated. And there are several people in the fitness community who believe grip strength can be like a neurological brake: if you can’t hold onto the weight, your body won’t let you exert maximal force with other muscles. One of these people is Pavel Tsatsouline. I think it’s safe to say he knows some things.

Summary

Setting up for each lift is unique, but these three factors apply to all of them. While programming and mechanics are important, you need to first be able to express your strength in order to improve it.

Check out these related articles:

• 3 Reasons You Don’t Squat More (And What to Do About It)
• How to Get Your Grip Stronger
• Breathing and Abdominal Bracing For Strength
• What’s New On Breaking Muscle Today

Photos 1 & 3 courtesy of CrossFit Empirical.

Photo 2 courtesy of Strength Education.

Photo 4 courtesy of Shutterstock.

The post 3 Easy Ways to Be Stronger and Better at Everything appeared first on Breaking Muscle.

This is why I want to show you some of the best exercises you can do to get your glutes properly fired up and working for you. These will help you move better, feel better, and kick your training up a notch.

RELATED: The Best Leg Workouts

Glute bridge

Most People Can’t Properly Fire Their Glutes

Almost every one of the people I see in my clinic has at least one muscle group that isn’t functioning properly. Very often, one of these muscle groups is the glutes.

Many of these people can’t even properly fire their glutes without first undergoing some teaching or activation, on one or both sides.

“Even when people train hard every day, if they spend the majority of the remainder of the day sitting down, then they are simply not using their glutes.

And I’m not talking your average desk-worker who exercises once in a while. I’m talking your five-times-a-week fitness enthusiasts, your elite-level athletes, your weekend warriors, and their sedentary friends alike.

Why Are the Glutes So Inactive?

There are many potential reasons, but I am going to keep it simple and give you just two. The first and most common reason people suffer from underactive glutes or “glute amnesia” is due to lifestyle.

Even when people train hard every day, if they spend the majority of the remainder of the day sitting down, then they are simply not using their glutes.

RELATED: The Butt of a Backbend: A Lesson in Gluteal Anatomy

And remember the old saying – if you don’t use it, you lose it. Unfortunately, this is just what happens with your glutes.

Another common reason I see glutes that aren’t working properly is due to injury. Often an injury happens that changes the mechanics and motor programming of a person’s body.

This can lead to some muscle groups becoming overactive, while others become underactive (think: compensation). This can alter things for a long time without the person even knowing it.

RELATED: Glute Activation Warm Up for Squats and Deadlifts (Video)

Enter Glute Activation

Simply put, glute activation is waking up your glutes. It makes the connection from your brain to your muscle and gets the muscle fired up and ready to do some work.

Glute activation should be done prior to your workout, but it can also be done as an active rest between sets. And trust me when I say that doing some glute activation prior to your squats, lunges, and deadlifts will result in an excellent glute workout!

“Simply put, glute activation is waking up your glutes. It makes the connection from your brain to your muscle and gets the muscle fired up and ready to do some work.”

So, how do you go about activating them prior to your workout for the best results? Check out these four awesome glute activation exercises I regularly use with my athletes.

The Modified Clamshell

I’m sure you’ve seen the clamshell before. It is a fan-fave when it comes to glute activation and glute med strengthening. However, at our studio we don’t love how this movement is typically taught.

Modified clamshell – top knee on the ground

Modified clamshell – top knee off the ground

We’ve found the traditional way the clamshell is taught ends up leading to the athletes overusing their hip flexors and not feeling the exercise where they should.

In other words, it usually just cements in already poor movement patterns. This is why we always teach a modified version.

To do this modified clamshell:

1. Lie on your side with your head resting comfortably.
2. Your bottom leg should be straight, with your top hip bent up to ninety degrees and your top foot resting behind your bottom knee. Your hips should be forward, and should remain in this forward position throughout the entire movement to come.
3. Squeeze your glutes and lift your knee off the ground, keeping your top foot rested on your bottom knee (make sure your hips don’t roll back because they most certainly will try to do so).
4. You should feel this exercise approximately where your jeans pocket would be. If you feel it here, you’re doing it right!

“We’ve found the traditional way the clamshell is taught ends up leading to the athletes overusing their hip flexors and not feeling the exercise where they should.”

The Glute Bridge

This is a great, functional exercise, and one I have written about in the past. The basic glute bridge is simple, just lay on your back with your knees bent, lifting your hips in the air.

This is an excellent starting point, but most of you will quickly need to move on to more challenging variations to really get your glutes fired up. Check out my two favorites:

The Cook Bridge/Cook Hip Lift – Developed by physical therapist Gray Cook, this exercise eliminates lumbar spine movement, forcing the work to happen at the glutes. To do this movement:

1. Get into the bridge position.
2. Place a tennis ball below your bottom rib on one side, and hug the same knee to your chest, pinning the ball down with your thigh.
3. Holding onto this position, lift your hips in the air, and repeat. You’ve just done the Cook Bridge!

Cook bridge

Glute Bridge With March – This one forces you to engage all of your stabilizer muscles. To do the glute bridge with march:

1. Get in to the bridge position and lift your hips in the air.
2. At this top position, and without allowing any movement at your hips, slowly lift one leg off the ground and hold for two seconds.
3. Put it down and lift the opposite leg.
4. Repeat this about twenty times, ensuring your hips remain stable throughout the entire exercise.

RELATED: The 4 Most Important Exercises You’re Probably Not Doing

Glute bridge with march

Mini Band Walks

Mini bands are becoming more popular and with good reason. They are a great way to get the glutes geared up for a workout. The best way to do them?

Put the mini band around your feet – yes, your feet – and walk laterally, trying to move your upper body as little as possible. This is usually a pretty fail-safe way of getting a burn in that pocket muscle.

Mini band walks

Slider Reverse Lunge

The slider reverse lunge is simple to perform and doesn’t need much in the way of instructions. Simply grab a Valslide, or a similar tool that will allow you to move smoothly across the ground.

Put the slide under one foot, and use that foot to slide into a reverse lunge, and then return to standing. Try doing this exercise after one of the ones above, and just wait until you feel the burn!

RELATED: Product Review: The Valslide

Slider reverse lunge

Give Them a Go

There it is. Four of my best and all-time favorite glute-activation exercises. Give them a try before your normal workout and trust me when I say you will feel it tomorrow!

Photo 2 courtesy of Shutterstock.

The post 4 Simple Exercises to Get Your Glutes Fired Up appeared first on Breaking Muscle.