Exercises that pumped buttocks better than the squat and deadlift

All pump glutes properly

In 2009, coach Bret Contreras (Bret Contreras) used electromyography to measure the activity of the muscles during exercise.

During the experiment, participants performed exercises with body weight, dumbbells, barbells, and expanders, and special sensors monitor the activity of different muscle groups. After a lot of training with trainers, free weights and expanders Contreras realized that fitness in the world do not understand how to swing the gluteal muscles.

Deadlifts and squats will not help pump up the buttocks

There are more efficient for pumping buttocks exercise than the deadlift, squat and lunges.

All of these exercises are performed in an upright position and include flexion and extension of the thigh. However, the greatest activation of the gluteal muscles occurs during the other movement patterns - hip abduction ago.

This movement is natural for human beings. It is present for walking, running, sprinting, throwing projectiles, lunges and exercises to practice this pattern is usually performed in a horizontal position.

Exercises on the extension of the hip also involve the glutes, but not completely. For example, during the deadlift gluteal muscles are activated only by 52%, while in the squat Zercher - 45%.

At the same time the most effective exercises based on the hip abduction ago, provide more than 100% activation of the gluteal muscles. For example, a hip lift provides 119% activation, thigh abduction back kneeling - 112%, and the lifting legs bent back - 111%.

This is supported by scientific evidence. StudyA Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. It showed that the rise of hip better activates the gluteus maximus and hamstrings than squats with a barbell on his back. Lifting the hips activates the upper part of the buttock muscles by 69.5%, and the lower - at 86.8%, while the squat only 29.4 and 45.4%.

Based on these findings, Contreras suggested that an effective plan of pumping the gluteal muscles, which consists of four phases.

Four exercise phase

Do the exercises for each phase at least 2-3 weeks. In this case, do not stop doing squats, lunges and deadlifts. Perform these exercises in the days of the feet, and the system for activation and development of the buttocks - in other days. He did not take much time and will provide you increase strength and hypertrophy of the gluteus.

Phase 1. Development of flexibility of muscles, hip flexors and glutes activated

To fully activate the glutes, you'll need to open the hips, and this should be develop flexibility hip flexor.

Stretching the hip flexors

Remain at this position for 60 seconds, then change his leg. When the time is up, try to gently deepen the stretch.

Exercises to activate the buttocks

Choose two exercises from the selection below and perform two sets of 10 static posture deductions for 5 seconds each.

activation of the adductors

Pick one exercise from the selection below and perform two sets of 10 static deductions for 5 seconds each. If possible, use weights.

Phase 2. Hypertrophy of the gluteus

Now it's time to move on to more challenging exercises and pump more functional muscle mass. Choose two exercises and do two sets of 10-20 repetitions.

Select one exercise and do two sets of 10-20 repetitions.

Phase 3. Strength development of the gluteal muscles

By this stage, you have already learned to feel your glutes and understand when they are included in the work. Now you are ready to pump them with heavy weights.

Pick one exercise from the selection below, and do four sets of five repetitions.

Phase 4. The development of power and speed

Now it's time to test your strength gluteal muscles and increase their ability to help sprint.

Warm up at least 20 minutes and gradually increase the running speed at each training session. A break between classes - five days.

• First day: four 100 meter sprint 80% of the maximum speed.
• Second day: two 100-meter sprint 90% of the maximum speed.
• Third day: a 100-meter sprint at top speed.

Take a stopwatch and try to set a personal record.

When you finish the last phase of development, you can simply mix the exercises from all parts of the program and create your own workout for glutes.