THE GLUTE GUIDE
An evidence based guide to glute training covering anatomy execution and programming.Build stronger more defined glutes with smarter training and better technique
HOW TO USE THIS GUIDE
Read this ebook once from the start to finish to understand the big picture. Then revisit individual sections as needed while training. Focus on execution before load. If you cannot feel the glutes doing the work, the exercise is not doing its job. Use the sample routines as templates, not rigid programs. Choose one routine, run it consistently for several weeks, and track performance, recovery, and progression. Quality reps, full ranges of motion, and mechanical failure matter more than arbitrary rep numbers. REMEMBER volume requirements are heavily individual dependent, so move the volume across based on recovery demands.
Table of contents:
- GLUTE ANATOMY AND FUNCTION
- THE HIP HINGE
- BEST EXERCISES FOR HIP EXTENSION
- BEST EXERCISES FOR HIP ABDUCTION
- CONVENTIONAL VS SUMO DEADLIFTS
- TARGETING GLUTES IN SQUATS
- COMMON GLUTE TRAINING MISTAKES
- SAMPLE GLUTE TRAINING ROUTINES
