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GLUTEUS MAXIMUS – EXERCISES

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VIDEOS 

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1. Glute Maximus Education – Research – N1 Education – Kassem Hanson
2. Glute Maximus Education – Training – Joe Bennett
3. Glute Maximus Education – Exercises – Joe Bennett
4. Rule of Thirds – Contreras
   (1) Vertical: Squats, Deadlifts, Step-ups, Split Squats, Lunges, RDL
   (2) Horizontal: Hip Thrusts, Glute Bridge, Glute Ham Raises, Back Extensions, Reverse Hyper, Hip Extensions, Kickbacks
   (3) Lateral: Hip Ab·duction & Hip External Rotation
5. 4 Best Glute Exercises – Ethier/Contreras
   (1) Thrust/Bridge – Upper & Lower Glute Max: BB Hip Thrust; 1-Leg Hip Thrust; 4×8 with 3 sec pause
   (2) Squat/Lunge – Lower Glute Max: Walking DB Lunge; Step-Box DB Lunge; 3×10 each leg
   (3) Hinge/Pull – Lower Glute Max & Hamstrings: 45º Extension; Reverse Extensions; 3×15
   (4) Hip Ab·duction – Upper Glute Max + Glute Medius/Minimus: Side Lying Hip Raise; Seated with Band; 3×12
6. Weekly Leg Workouts – Ethier – Link to Article .
   (1) Back Squats
   (2) Hip Thrusts
   (3) Bulgarians – Split Squats back foot elevated
   (4) GHR – Glute Ham Raise

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