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Advanced Glute Training | T Nation
This guy is a pioneer of posterior chain alternative exercises.
I don't even do back squats like that much anymore but my posterior chain is stronger than ever cause this guy set me on the right path and I did some of my own experimentation
The guy lost the mark on his own data in my opinion but he did a study that measured activiation with sensors and the best exercise was a bent leg hyperextention on a Swiss ball with a ~30 degree angle from your midline.
The next best thing is a single leg barbell hip thrust.
The point of emphasis here is that you can't be a little bytch when you use this exercise cause sleepwalking through it will get you no progress.
You basically have to squeeze your abs hard to make sure your back/spine stays neutral and then bring your leg back behind you and squeeze your glute and hamstring until it feels like it's about to rip off the bone.
The other thing I learned from him is that 99.9% of people could have better glute development and that these muscles wants to get worked very frequently.
I do a body weight glute/hams routine in the morning 4-5 days a week and go about my day as usual, gym included. I don't do the routine on leg day and my dedicated rest day.
These exercises are all low impact so it is easy to do them and hoop multiple times per week.
Morning routine: (1 set each; 8-15 reps based on feel)
Single Leg Hyper Extension
Single Leg Glute Bridge (with either med ball squeezed with the thighs or mini band around the knees)
Pull Through with exercise band
Single Leg Squat
Just got a mini band today and I'm gonna add sumo walk and monster walks to this routine. The band wrapper on your feet gets way more activation than if it's wrapped around your shins or knees.
Leg Day Routine:
(Mobility warm up)
X-Band walk
Sumo walk
Single leg squats/wobble board
DB Goblet squats
Hip Thrust or Lunge variant
Deadlift variant
Single Leg Leg Press
I started doing the daily routine after Harvey when I didn't have access to my gym and I never looked back
I had tons of down time in the evenings to research this kind of stuff so I did
I expected to not have explosiveness when I went back to hoop but I was like a fuccin kangaroo off all this posterior chain work alone
I also do a yoga routine before bed that consists of Quad stretches (half saddle pose) Hip Rotator stretches (half frog pose) and Psoas stretches (dragon pose) these make sure my core and pelvis are in proper alignment and by hip rotators don't get too tight from the glute/hams work and sitting during the day.
, but have you tried low bar squats? I'm tall and that is so much easier for me than high bar squats. Or just squat with a trap bar
