Glute Training Technique – Activation & Mind-Muscle Connection

One of the reason for Anterior Pelvic Tilt is Weak Glute (hip), so Training Glute muscles can be beneficial to them.  Like when we train our Legs, Squat/Deadlift etc. would definitely help.  Many girls would do more glute isolation exercises for better Glute.  And yet, not everyone can get good result from it.  Today, we will discuss some Glute Training Technique to help you to develop a better glute.


There are two major muscles: Gluteus Maximus & Gluteus Medius.

  • Gluteus Maximums: Hip Extension, that is shortening the angle between the rear side of your upper & lower body.
  • Gluteus Medius: Hip Abduction.  That is shortening the angle between the side of your thigh and waist.

We have two exercises for them.


#1 Gluteus Maximums

Hip Hinge

Gluteus Maximums is involved a lot in Squat & Deadlift-like exercises.  In order to maximise the result, we need to learn how to use our hip joint.  First, we must learn the movement – Hip Hinge.  Particularly when we do Romanian Deadlift,  Hip Hinge is essential.  We need to slowly move our hip backward  and horizontally (not sitting down).    We can slightly bend our knee to compensate the low flexibility of hamstrings.


We will use a Resistance Band for this exercise.  Tie it around the height of your waist.  Then walk few steps forward to tighten the Band and it will pull you backward.  Relax your hip to allow the band pull you backward.  Your upper body will lean forward. (But keeping a neutral spine) until your hamstring feels a bit stretched.  Squeeze your glute and push it forward so that you can stand upright again.  At the position, Squeeze, Squeeze as hard as your can.  Do it more 12 reps+.


There are two points here:

  1. It trains your hip joint become more mobile.
  2. Squeeze at the peak can stimulate your glute and increase your mind-muscle connection.


#2 Gluteus Medius

Exercises for Gluteus Medius, many will do some side kick-like exercises (Hip Abduction).  There are good exercises.  And yet, I don’t think everyone can benefit from them.  Let’s say, the exercise I am demonstrating, am I training my left Glute or my right Glute.  Comment below to see you are guessing right.


Today, we will use another exercise,  Leant from Jeff Cavaliere.  I, myself, have tested it.  Find it useful and thus, recommend to you guys.


Stand closer to a wall and hold it with one hand.  Relax the other side.  Your glute is relaxed and collapsed.  Now, squeeze your Gluteus Medius to inner direction (from side).  Pause and squeeze at the top to see how much contraction you got.  Relax and repeat again for 10+ reps.  If you want higher intensity, just push your hand harder.  Then, you need more glute strength to hold it.


Note that, the force exertion of Medius is pushing inward from sideway:

  • Right Glute: Push to left.
  • Left Glute: Push to right.

When you get more familiar with the exercises, you should be able to feel the tightness during squeezing.  Some discomfort, or even pain.


One thing to mention, if you got weak Gluteus Medius,  You might not able to hold your front foot from bending inward during Lunge.  If you got a strong Gluteus Medius,  you should be able to bend your foot outward (upright).


Glute Training with Resistance Band

When you got better for the above exercises, you should be able to use both muscles at the same time.  Now, we have a Resistance Band Exercise to practice Hip Thrust-like exercise.  If you don’t have resistance band, just use Cable Machine instead.


Tie it around Waist height.  Pull the band with both hands and move back a few steps.  Similar to the first exercise we practice,  or Romanian Deadlift, We first move our hip backward,  then squeeze your hip (glute muscles) and stand straight.


At the top (peak), use the whole energy of your glute.  Including the Gluteus Maximums to Push Forward.  Gluteus Medius to Push inward.  Since we want more Mind-Muscle Connection, we emphasise the peak contraction, pause and squeeze until you reach the level of tightness/discomfort/pain.  Then you learn that that is the most activated/contracted state.  Practice for sets until you get familiar with the feeling.


When you get familiar with it, you can apply to all your Leg/Glute exercises for better stimulation and gains.


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