GLUTEUS MAXIMUS – STRENGTH & MUSCLE MASS
NOTE: Research Articles are informative and fun to read. However, they can have varied results so you must learn what works best for you.
ANATOMY
TRAINING the GLUTEUS MAXIMUS
- 3 Videos + 1 Link – Gluteus Maximus Training .
- 17 Graphics + 3 Research Studies – Gluteus Maximus Training .
UNILATERAL EXERCISES – GLUTEUS MAXIMUS + OTHER MUSCLES
1 LEG SQUATS – VERTICAL MOVEMENT
- 4 Videos – Single Leg Squats .
- 6 Graphics + 3 Research Studies – Single Leg Squats .
- 6 Videos – [P]Rehab – Single Leg Squats .
- 1 Video – [P]Rehab – Single Leg Standing Pressdown with Band .
STEP-UPS
- 5 Videos – Forward or Step-ups .
- 3 Videos – Lateral or Side Step-ups .
- 1 Video – Backward Step-ups .
- 4 Graphics + 3 Research Studies – Forward Step-ups .
- 6 Graphics + 3 Research Studies – Lateral or Side Step-ups .
SPLIT SQUATS – BOTH FEET ANCHORED
- 6 Videos – [P]Rehab – Split Squats .
- 5 Videos – Split Squats with Back Foot on the Floor .
- 8 Graphics + 4 Research Studies – Split Squats with Back Foot on the Floor . December 2 – 2022
- 4 Videos – Split Squats with Back Foot Elevated – Bulgarians .
- 10 Graphics + 2 Research Studies – Split Squat with Back Foot Elevated – Bulgarians .
LUNGES – THE FEET MOVE
- 1 Video – [P]Rehab Forward and Backward Lunges .
- 5 Videos – Forward & Backward Lunges .
- 14 Graphics + 7 Research Studies – Forward Lunges . December 5 – 2022
- 1 Video – [P]Rehab Lateral or Side Lunges .
- 2 Videos – Lateral Lunges – Push Back to Center . ex: Side to Side – January 14, 2023
- 2 Videos – Lateral Lunges – Lead Leg Leads – ex: Side Walking Lunges – January 14, 2023
- 7 Graphics + 3 Research Studies – Lateral Lunges .
HIP EXTENSION – STRAIGHT LEG or KNEE FLEXED
- 8 Videos – Kickback – Swingback | Donkeykick – Kickup . January 14, 2023
- 31 Graphics + 10 Research Studies – Kickback – Swingback – | Donkeykick – Kickup . December 4 – 2022
BILATERAL EXERCISES – GLUTEUS MAXIMUS + OTHERS MUSCLES
HIP THRUST & GLUTE BRIDGE
- 4 Videos – [P]Rehab – Hip Thrust & Glute Bridge EHAB – HIP THRUST & GLUTE BRIDGE .
- 5 Videos – Hip Thrust .
- 12 Graphics + 2 Research Studies – Muscles Worked .
- 19 Graphics + 6 Research Studies – Muscle Comparison to Other Exercises .
BACK (TRUNK) EXTENSION – GLUTE FOCUS
- 1 Video – Back (Trunk) Extension .
- Also see – Posterior Chain – Hamstrings-Glutes-Spinal Erectors – Straight Leg Exercises
SQUATS
- 5 Videos – 2 Leg Bar Squats .
- 2 Videos – 2 Leg Bodyweight Squats .
- 4 Videos – 2 Leg Squat Variation – Goblet Squats & Squat straddling 2 boxes
- 9 Graphics + 3 Research Studies – Stance Width . December 10, 2022
- 4 Graphics + 1 Research Studies – Angle of the Feet or Hip External Rotation .
- 19 Graphics + 8 Research Studies – Depth – Full vs. Parallel vs. Half vs. Quarter . December 12, 2022
- 7 Graphics + 3 Research Studies – Load .
- 13 Graphics + 3 Research Studies – Front vs. Back .
- 16 Graphics + 3 Research Studies – Muscle Comparison vs. Other Exercises .
- 5 Graphics – 2 Leg Squat . December 11, 2022
- 4 Graphics – Ankle Mobility .
- 5 Graphics – Long Legs .
LEG PRESS
- 2 Videos – Leg Press .
- 1 Video – Leg Press Rehab for Knees . Keeley Physio
- 6 Graphics + 2 Research Studies – Leg Press .
DEADLIFT
- 6 Videos – Deadlifts .
- 22 Graphics + 3 Research Studies – Deadlifts . December 7 – 2022
- 1 Article + 3 Graphics – Modifying Deadlifts for Hip Pain .