DR. ANDREW LOCK & DR.

DANI ANTONELLOS

THE ULTIMATE
UNITEDHEALTHED.COM

GLUTE TOOLKIT
27 GLUTE EXERCISES AND VARIATIONS:
SHAPE YOUR GLUTES AND TRAIN INJURY FREE!
 THE ULTIMATE GLUTE TOOLKIT

“BETTER LIVING
THROUGH STRENGTH”

DR. ANDREW LOCK & DR. DANI ANTONELLOS 2

WE DEDICATE THIS GUIDE TO
ALL OUR PATIENTS AND ATHLETES
WE HAVE SEEN OVER THE DECADES
You inspire us to continue seeking and providing solutions to
injuries and pain.

We work to treat the cause, not the symptom.

Through strength, better living is attained.

To those with pain who refused to rest and accept the status quo,
we thank you for recognising Movement is Medicine.

Special Thanks To:

Emad Nayef, without whom this collaboration would not exist.

Sam Nayef, who worked above and beyond when we needed him.

Thank you both for your kindness and generosity.

DR. ANDREW LOCK & DR. DANI ANTONELLOS 3

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CONTENTS
1. ACKNOWLEDGEMENT 5
2. ABOUT US 6
..........2.1 DR. ANDREW LOCK 6
..........2.2 DR. DANI ANTONELLOS 7
3. LEARNING OUTCOMES 8
4. RECOMMENDED PRE-READING 9
5. IMPORTANCE OF TRAINING GLUTES 10
..........5.1 DAILY FUNCTIONAL MOVEMENTS 10
..........5.2 INJURY PREVENTION 11
..........5.3 PERFORMANCE 12
..........5.4 AESTHETICS 13
..........5.5 SUMMARY DIAGRAM 14
6. ANATOMY OF THE GLUTES 15
..........6.1 GLUTEUS MAXIMUS 15
..........6.2 GLUTEUS MEDIUS 16
..........6.3 GLUTEUS MINIMUS 17
..........6.4 SKELETAL ANATOMY 18
7. BIOMECHANICS OF GLUTES 19
8. YOUR EXERCISE TOOLKIT 20
..........8.1 FOUNDATIONS 21
..........8.2 THRUST AND VARIATIONS 25
..........8.3 SQUAT / EXTRAS AND VARIATIONS 28
..........8.4 DEADLIFT AND VARIATIONS 31
9. RESEARCH: SQUAT AND HIP THRUST 35
10. THE ADVANTAGES OF MAJOR BARBELL LIFTS 36
11. TRAINING ADAPTATIONS 39
12. PROGRAMMING 41
13. ADDITIONAL LEARNING MATERIALS & RECOMMENDED READING 46
14. CONCLUSION 48
15. REFERENCES 49
DR. ANDREW LOCK & DR. DANI ANTONELLOS 4
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ACKNOWLEDGEMENT
CONGRATULATIONS ON YOUR INVESTMENT TO
YOUR HEALTH, PERFORMANCE AND KNOWLEDGE.

After years of working with patients and health care

practitioners, we have recognised common themes amongst
the injured and those lacking in training results.

The underlying contributor to most hip pain and most lower

back dysfunctions is the lack of gluteal development.

If we do not know how to correctly train our gluteals and

engage them in the patterns of movements that we perform,
then we continue to be dysfunctional.

This guide is suitable for two groups of people:

1. The person who wishes to restore balance and be pain-

free when training and generally in life.

2. The health professional who wishes to improve their

knowledge and apply clinical solutions to their patients
in relation to glute science.
ACKNOWLEDGEMENT

So ... let’s get started !!!

Thank you to:

DR. ANDREW LOCK & DR. DANI ANTONELLOS 5

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DR. ANDREW D. LOCK

INTERNATIONAL PHYSIOTHERAPIST

EDUCATION PROVIDER

THE STRENGTH REHAB PROFESSIONAL

TO MANY OF THE WORLD’S MOST ELITE
ATHLETES AND THEIR COACHES.

Education and Qualifications:

• Bachelor of Physiotherapy (La Trobe) 1994
• Registered Physiotherapist in Australia 1994
• Registered Physiotherapist Illinois USA 1995
• Certified Functional Capacity Evaluator Georgia USA 1995
• Credentialled McKenzie Spinal Institute USA 1996
• Master of Musculoskeletal Physiotherapy (Melbourne) 2002

Work History:
• Owner of Functional Strength Rehabilitation, Education Service. (Australia)
• Coordinator of Australian Strength Scientists Association (ASSA).
• Patients face to face and on-line from USA, New Zealand, South America and
the Middle East
• Patients include members of the Australian Cricket Team, Major League
Baseball, Bodybuilders, various football codes, Brazilian Jiu Jitsu competitors,
MMA, and athletes in all Strength Sports.

Sporting/ Competing History:

• Previous member of the Australian Youth Baseball Team.
• Played in the Inaugural Junior World Series.
• Selected to the Australian All Highs Schools Cricket Team. 
• IFBB Pro League Judge.
• Current Bench Press World Record Holder GPA SHW Masters.
• Current Bench Press Australian Record Holder WRPF CAPO GPC SHW Masters

Presentations/ Media:
• Inaugural Conference of Cellular and Molecular Biology in Paris (Speaker).
• Society of Weight-Training Injury Specialists SWIS Toronto Canada (Speaker).
• A Permanent solution to anterior shoulder pain in Bench Press, 2018 (Speaker).
• Seminar series with Australian Strength Coach Sebastian Oreb (strength
ABOUT US

coach of Hafthor Bjornsson) on the 3 Powerlifts (Speaker).

• Multiple appearances in magazines, websites and Podcasts.

DR. ANDREW LOCK & DR. DANI ANTONELLOS 6

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DR. DANI ANTONELLOS

OSTEOPATH

EDUCATION PROVIDER/ SPEAKER.

PROFESSIONAL WBFF BIKINI ATHLETE

PODCAST CO-HOST OF LEVEL UP:

WITH SHARELLE & DANI

Education and Qualifications:

• Bachelor of Health Sciences/ Bachelor of Applied Science (Osteopathy)
(RMIT) 2018
• Bachelor of Health Sciences (Exercise Science, Nutrition and Physical Activity
& Health) (Deakin) 2013
• Deconstructing The Gym Lifts: Andrew Lock & Australian Strength Coach.
• Training the Female Athlete: Australian Strength Coach & Hattie Boydle.
• Australian Strength and Conditioning Association (ASCA) Level 1 SCC.
• Advanced Periodisation Techniques.
• Advanced Program Design: Tony Boutagy.
• Exercise Rehab for Manual Therapists.

Work History:
• Currently an Osteopath and Exercise Rehabilitation specialist; working with
patients face to face and on-line.
• Personal Trainer from 2013. Patients ranging from beginner
to competitive athletes.
• Worked as a coach in Hattie Boydle’s Team “The Sports Model Project.”

Sporting/ Competing History:

• WBFF Bikini Pro as of Oct 2019 (1st Place and Pro Card Awarded).
• WBFF Bikini Jul 2018 (2nd Place).
• WBFF Bikini May 2018 (5th Place).
• INBA April 2016 (1st Place Sports Model, 4th place Bikini).
• INBA March 2016 (5th Place Bikini, 4th Place Sports Model)
• High Level Tennis Player for 15 years.

Presentations/ Media:
• Presentations in various gyms regarding training and nutrition.
• Multiple appearances in magazines, websites and podcasts.
ABOUT US

• Podcast Co-Host of Level Up: With Sharelle and Dani.

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LEARNING OUTCOMES
The purpose of this guide is to enhance the reader’s
knowledge in all aspects of gluteal training. It aims to give
invaluable tools to identify the importance and benefits of
training the gluteal muscles in:

• Daily functional movement patterns

• Injury prevention
• Performance
• Aesthetics

Upon reading this guide, you will have an understanding of

the anatomy behind the gluteal muscles in relation to the
hips and pelvis and how they affect movement patterns.

You will be able to apply this knowledge in a practical setting

with regards to:

• Regressing and/or progressing an exercise program.

• Understanding the benefits and mechanics

LEARNING OUTCOMES
of squat variations.

• Identifying the mechanisms behind the training goal of

hypertrophy strength.

DR. ANDREW LOCK & DR. DANI ANTONELLOS 8

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RECOMMENDED PRE-READING
Here is some recommended pre-reading to get familiar with
some of the content covered in the guide.

BOOKS:
Cook, Grey (2003) Athletic Body In Balance, Champaign, IL,
Human Kinetics

For those that need something a little more visual for

inspiration – check these YouTube clips out:

VIDEO LINKS:
Anatomy Zone (2012) Muscles of the Gluteal Region
[video file] retrieved from: https://www.youtube.com/
watch?v=RHJwCzzWqhE&feature=youtu.be

Kenhub Learn Human Anatomy (2014) Gluteus Maximus

Muscle - Function, Origin & Insertion [video file]
retrieved from: https://www.youtube.com/watch?v=tA- RECOMMENDED PRE-READING
goIvoAcw&feature=youtu.be

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THE IMPORTANCE OF
TRAINING GLUTES
DAILY FUNCTIONAL MOVEMENTS
- MAINTAINING AN ERECT POSTURE
- STANDING UP FROM A CHAIR
- WALKING
- LIFTING SOMETHING FROM THE GROUND

No matter our age, gender, occupation, lifestyle, we all require

optimal gluteal functioning. Just take a minute and think about
how technology has helped change the way we live today. We get up
in the morning, we drive our cars or catch public transport to work.
Maybe we buy coffee and then spend the next few hours at a desk
staring at the computer screen for the day. Occasionally, we get up
for a bathroom break, a meal break or a meeting.
The modern day person’s life is very different to what our ancestor’s
experienced thousands of years ago. The demands on the bodies
of the past are different to the bodies of today. It would be fair to
say that the gluteal muscles are an imperative muscle to our body,
instead of using them for walking, running, hunting and gathering,
we just sit up on them!
When we look at the human body, the gluteal muscles are the

THE IMPORTANCE OF TRAINING GLUTES

largest muscles in the body, which help in standing and movement
in an evolutionary sense. However, today we do not spend enough
time replicating our evolutionary sense. This is why we require
daily use of them in the form of exercise.
For example, walking which requires hip extension. This
movement pattern is provided for by the glutes, whereas, sitting
requires hip flexion which is the movement opposite to the gluteal
action. As a result of today’s decreased levels of activity, we find
most of our lives in hip flexion rather than hip extension movement
postures. This change in the majority of life postures decreases
the gluteal demands and is a leading cause of gluteal muscle
atrophy (wasting away).
The bottom line. We have lost the ability to move naturally in a safe
and ergonomic fashion. We now have to re-learn how to move and
how to lift. Your glutes are the key to this !!!!

DR. ANDREW LOCK & DR. DANI ANTONELLOS 10

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THE IMPORTANCE OF
TRAINING GLUTES
INJURY PREVENTION:
Joint stability (lower back, SIJ, hip, knee, ankle).
Reducing muscle strain.
The beauty of the human body is such that it enables a balancing
act of muscular forces to prevent repetitive injury patterns.
For example, someone with knee pain may find this pain is due to
weak femoral external rotation control (lower limb control). In this
case, the lower limb control is out of balance due to one muscle
group being weaker. The body moves towards stronger muscle and
away from the weaker muscle.
This guide seeks to provide the reader with the vital information
to retrain the gluteal muscles in movement patterns that create
hip extension, hip abduction and hip external rotation. This
counteracts the hip flexion, hip adduction and hip internal rotation
(seated postures) that we experience in modern society.

THE IMPORTANCE OF TRAINING GLUTES

Whether the goal is simply a pain-free lifestyle, a high level athletic
endeavour or anything in between, gluteal muscle training will
almost certainly assist with these goals.
If there is hip stiffness, the lower back will have to
compensate for this. Increasing lower back movement can
increase the stress on the lower back and create lower back
problems.
As demonstrated, it may be a knee problem, lower back problem,
hip problem, or even a foot problem and most often the solution
will come back to addressing weaknesses of the gluteals.

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THE IMPORTANCE OF
TRAINING GLUTES
PERFORMANCE
- LIFTING
- JUMPING
- SPRINTING
- SWINGING
- ROTATIONAL POWER
In athletic performance, the gluteals are mostly used when moving,
particularly the gluteus maximus which provides the majority of the
strength needed for the above movements (Seynnes,O.R et al 2007)
The word strength is specifically defined in regards to the
positioning of the body. For example, a person can be strong in a
standing position, yet weak in a squatting position. So strength is
defined in regards to the task that is called for.
The most common weaknesses we find with the gluteals,
are in the tasks of jumping, landing and squatting. So
training the glutes in an athletic endeavour, requires

THE IMPORTANCE OF TRAINING GLUTES

defining the task to which the glutes will be applied.
Another way of looking at this, for example, if someone were to
do a barbell hip thrust thinking it would improve their squatting
ability, this would not be the case. Unfortunately, the hip thrust is
not transferable to a squat. In performance training, specific angles
and movement patterns need to be applied to the task that will be
undertaken and not just the particular muscle group.

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DANI ANTONELLOS
TALKING ABOUT AESTHETICS:
Again, referring to the times of the hunter-gatherers, big, strong
glutes were seen to represent mating success and increased
athleticism, which meant increased chances of survival.
This subconscious attraction still exists today!
When I first started training as a teenager, I just wanted to look and
feel good, nothing else mattered at the time. I trained glutes a lot.
Correction, I attempted to train glutes a lot. My glutes actually
rarely got trained, it was more the muscle of my lower back
and quads, which ended up overdeveloped and injured!
Then as I progressed in my professional career as an Osteopath,
the role of glutes in injury, pain prevention and improving

THE IMPORTANCE OF TRAINING GLUTES

people’s quality of life became evident.
I started using correct principles regarding programming,
progressive overload and most importantly correct techniques,
which you will learn in this guide.
This was crucial for developing my physique and enhancing
my daily function.
Today, I still see this common pattern amongst not only the every
day gym goes, but personal trainers who just can’t seem to link the
pieces together. It’s ok, we’ve got your back (see what I did there?)...
In this guide, you will learn the training and programming
principles which allowed me to develop my physique to WBFF Pro
condition, remain pain free and now specialise in rehabilitation
and optimal performance.

DR. ANDREW LOCK & DR. DANI ANTONELLOS 13

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TO SUMMARISE...
TECHNIQUE DEVELOPMENT
AND FUNCTION

OPTIMUM

INJURY FREE PROGRAMMING

GLUTE TOOLKIT

THE IMPORTANCE OF TRAINING GLUTES

Technique Development
and function

POOR

Injury Programming

DR. ANDREW LOCK & DR. DANI ANTONELLOS 14

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ANATOMY OF THE GLUTES

GLUTEUS MAXIMUS:
- LARGEST GLUTE MUSCLE
- SUBDIVISIONS: UPPER (SHELF) AND LOWER FIBRES
- TARGET UPPER WITH HIP ABDUCTION
- TARGET LOWER WITH SQUATS AND DEADLIFTS
- TARGET BOTH WITH HIP THRUSTS AND GLUTE BRIDGES

ANATOMY OF THE GLUTES

ORIGIN: Gluteus medius fascia, ilium, thoracolumbar fascia,
erector spinae aponeurosis, dorsal sacroiliac and sacrotuberous
ligaments, sacrum, coccyx.
INSERTION: Iliotibial tract, gluteal tuberosity of femur.
MAJOR ACTION: Hip extension.
SECONDARY ACTION: Hip lateral rotation.

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ANATOMY OF THE GLUTES

GLUTEUS MEDIUS
- FORMS THE MIDDLE LAYER OF THE GLUTES.
- COVERS THE GLUTEUS MINIMUS MUSCLE.
- HARDER TO ISOLATE WITH SPECIFIC MOVEMENTS BECAUSE IT WORKS WITH UPPER
FIBRES OF GLUTE MAX AND THE GLUTE MIN.
- SUBDIVISIONS: ANTERIOR, MIDDLE, AND POSTERIOR REGIONS.
- EACH PLAY A SLIGHTLY DIFFERENT ROLES DURING FUNCTIONAL MOVEMENT.

ANATOMY OF THE GLUTES

ORIGIN: Ilium.
INSERTION: Greater trochanter of femur.
MAJOR ACTION: Hip extension.
ANTERIOR PORTION: Flexion and medial rotation.
POSTERIOR PORTION: External rotation of the hip.

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ANATOMY OF THE GLUTES

GLUTEUS MINIMUS:
- SMALLEST GLUTEAL MUSCLE
- SUBDIVISIONS: ANTERIOR, MIDDLE AND POSTERIOR REGIONS

ANATOMY OF THE GLUTES

ORIGIN: Ilium
INSERTION: Greater trochanter of femur
MAJOR ACTION: Hip abduction
ANTERIOR PORTIN: Flexion and medial rotation
MAJOR ACTION: External rotation of the hip.

DR.
DR.ANDREW
ANDREW LOCK
LOCK && DR.
DR. DANI
DANI ANTONELLOS
ANTONELLOS 17
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ANATOMY OF THE GLUTES

SKELETAL ANATOMY
- HIP AND PELVIS: DETERMINES THE APPEARANCE OF THE GLUTES AND
HOW CERTAIN EXERCISES SHOULD BE PERFORMED.

ANATOMY AND MOVEMENT:

Female Male
Hips Wider / Shorter Narrower / Taller

Glutes Smaller Larger

Acetabular Depth Greater Smaller

Femoral Head Diameter Greater Smaller

Hip Range of Motion Greater Smaller

Knee Valgus Greater Smaller

There are clear differences between the male and female pelvis,
for obvious reasons, but the science and application of the
exercises in this guide can be applied to both. ANATOMY OF THE GLUTES
Footnote: We recognise there are anatomical differences from
one person to another (see table above) which will influence the
way we lift.

DR.
DR.ANDREW
ANDREW LOCK
LOCK && DR.
DR. DANI
DANI ANTONELLOS
ANTONELLOS 18
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BIOMECHANICS OF GLUTES
In biomechanics of the glutes we are dealing with a balance between
flexion and extension, adduction and abduction, Internal and
external rotation, that will determine painless movement at the hip
(Mannion, AF et al 2001).
Solution To Hip Pain:
The flexion and extension imbalance is the most common issue we
will find. Weakness of the hip extensors and subsequent stabilising
tightness of the hip flexors causes hip impingement (Indahl, A et al
The solution is strengthening the hip extensors (ie Glutes)!
Solution To Knee Pain:
Weakness of the hip abductors and external rotators cause inward
rotation of the hip, which produces knee pain.
This is most commonly seen when the hip moves into flexion such
as in a squat. Glutes are usually weakest in this position and hip
flexors are strongest.
The solution is strengthening the abductors at the angle where the
knee collapse occurs.
The key to getting the results we are after, is ensures your
progressions are appropriate. Easier exercises should be tested
before harder exercises.
Improving Glute/ Hip Movement Patterns:
Sometimes when aiming to work a particular muscle, E.g glute max,
we can use it in a manner that is less dominant to begin with, such
as in the lock clams.
Here, we gently “wake up” the glute max without involving it’s BIOMECHANICS OF GLUTES
primary function of hip extension. Thus it is “activated”.
Now it’s prepared to work, so we are ready to fire it up in a
movement such as the hip thrust. Then hip extension will occur
more efficiently without the lumbar spine (lower back) trying to
make up for a sleepy glute (refer to my story above).
In this guide, you’ll find various exercises which are the fastest and
most successful path for you to activate and train your glutes.
Here in the toolkit, you will find the right exercise, for the right
person at the right time! Let’s unlock the secrets!

DR.
DR.ANDREW
ANDREW LOCK
LOCK && DR.
DR. DANI
DANI ANTONELLOS
ANTONELLOS 19
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DR. ANDREW LOCK &

DR. DANI ANTONELLOS
PRESENT:

YOUR EXERCISE TOOLKIT

FOUNDATIONS “IT’S HAMMER TIME!”
THRUST AND VARIATIONS A low load, fundamental
movement to be completed with
higher reps. Minimal skill required.
SQUAT/EXTRA AND VARIATIONS
Moderately hard, moderate
DEADLIFT AND VARIATIONS loading but still requiring some
technical skill.

Can be a high load and low

PRESS PLAY ON ANY IMAGE rep exercise that requires
advanced skill.
IN THE TOOLKIT TO WATCH
DEMONSTRATION Stable Unstable

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01 SIDE LYING ABDUCTION

This is an anti-gravity body weight movement.
The Internal Rotation of the thigh places the glute
med posterior fibres in a position to perform the
abduction. By internally rotating, we decrease the
TFL involvement in the movement.

- LIE ON THE GROUND ON YOUR SIDE

- BODY IS IN ONE STRAIGHT LINE
- LEAD WITH YOUR HEAL & LIFT TOP LEG TOWARD CEILING INTENSITY -
- HOLD FOR 2 SECONDS STABILITY -

PROGRESSION / VARIATION:
BANDED SIDE LYING ABDUCTION, STANDING CABLE ABDUCTION

02 THE LOCK CLAM

Here we are performing abduction and external
rotation. I often use this to begin the restoration of
hip extension. This is an excellent exercise to begin
rehabilitation of knee problems and early Hip
Impingement. In this position glute max is involved
but there is no lumbar extension.

- LIE ON THE SIDE WITH YOUR BOTTOM LEG STRAIGHT

- TOP FOOT HOOKED BEHIND CALF INTENSITY -
- LEANING WITH TOP HIP FACING THE GROUND STABILITY -
- PLACE THE TOP ARM IN FRONT FOR BALANCE
- SMALL MOVEMENT OF KNEE TOWARDS THE CEILING
PROGRESSION / VARIATION:
BANDED CLAMS
FOUNDATIONS

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03 SIDE PLANK FROM KNEES

Here we are emphasising hip abduction. We use
both the anterior and posterior portions of glute
med in an advantaged position to create the
abduction isometric to hold the hip in neutral.

- LIE ON THE GROUND WITH KNEES BENT

- PROPPED ON ELBOWS
- LIFT HIPS AND THIGHS OFF THE FLOOR
INTENSITY -
- HOLD FOR 2 SECONDS
STABILITY -
- COUNTS AS ONE REP
PROGRESSION / VARIATION:
SIDE PLANK FROM FEET WIDE BASE OF SUPPORT.
SIDE PLANK FROM THE FEET.
SIDE PLANK FROM KNEES WITH CLAM.
SIDE PLANK FROM THE FEET KNEES BENT WITH CLAMS.

04 BANDED CRAB WALK

By being upright, we decrease the TFL involvement
that hip flexion allows. Pure abduction is the aim.
Both hips are involved in movement and stability
of the pelvis when performing abduction.

- STANDING UP WITH FEET SHOULDER WIDTH APART

- BAND IS AROUND AND BELOW KNEES
- TAKE STEP TO THE SIDE AND REPEAT
- KEEP PELVIS LEVEL
- KEEP CONSTANT TENSION ON THE BAND
INTENSITY -
STABILITY -
FOUNDATIONS

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05 PRONE HIP EXTENSION BENT KNEE

The aim of the position is to minimise lumbar
extension by pressing your pelvis into your hand
and then lifting your thigh. The position that the
glute max is strongest in is 0˚ hip extension with
the knee flexed at 90˚ (seen here). This reduces
the hamstring ability to extend the Hip.

- LIE FACE DOWN ON THE FLOOR

- PLACE HANDS UNDER PELVIS INTENSITY -
- BEND ONE KNEE AND LIFT KNEE OFF THE FLOOR STABILITY -
- KEEP PELVIS PRESSED INTO HAND
- HOLD FOR 2 SECONDS
- COUNTS AS 1 REP
PROGRESSION / VARIATION:
PRONE HIP EXTENSION STRAIGHT LEG
PRONE SKYDIVER
PRONE SKYDIVER BANDED

06 PRONE SKYDIVER
Here the hip position begins approximately at 0˚.
The knee bend decreases hamstring activation
so we abduct, externally rotate and hip extend.
This is a strong glute max contraction position.

- LIE ON THE GROUND, FACE DOWN

- KEEP HEAD DOWN
- BEND BOTH KNEES AND KEEP KNEES APART
- BRING BOTH HEELS TOGETHER
- PUSH KNEES OUT INTENSITY -
- THIGHS MAY COME OFF THE FLOOR STABILITY -
- HOLD FOR 2 SECONDS
- RETURN THIGHS BACK TO FLOOR
- COUNTS AS 1 REP
FOUNDATIONS

PROGRESSION / VARIATION:
BANDED CLAMS

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07 4 POINT KNEEL TO 3 POINT HIP

WITH EXTENSION
This is an anti-gravity body weight movement.
The internal rotation of the thigh places the glute
med posterior fibres in a position to perform the
abduction. By internally rotating, we decrease the
TFL involvement in the movement.

- ON HANDS AND KNEES.

INTENSITY -
- TAKE 1 LEG (BENT KNEE) AND FROM HIP JOINT, TAKE FOOT
STABILITY -
UP TO THE CEILING.
- KEEP PELVIS LEVEL.
- LEAD WITH HEEL TO CEILING.
- HOLD FOR 2 SECONDS
PROGRESSION / VARIATION:
BIRD DOG, FIRE HYDRANT

08 BANDED KICKBACK
This is a short range but long lever hip
extension with loading. Keeping the pelvis level,
we emphasise the glute max involvement into
hip extension. The aim is to achieve the 0˚ hip
extension position.

- PLACE BAND UNDER FOOT

- LEAN FORWARD AGAINST THE BAND
- BRACE ABS
- KEEP PELVIS LEVEL
- PUSH FOOT AGAINST THE BAND AND HAVE KNEE BENT
- RETURN FOOT BACK TO CENTRE INTENSITY -
STABILITY -
PROGRESSION / VARIATION:
CABLE KICKBACK
FOUNDATIONS

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09 GLUTE BRIDGE DOUBLE LEG

This is a highly stable position that starts the hips
in bilateral support to move into hip extension.
It provides major glute max focus by combining
hip extension, abduction and external rotation.

- LYING ON YOUR BACK ON THE GROUND

- FEET SHOULDER WIDTH APART
- ARMS BESIDE BODY
- RIBS DOWN INTENSITY -
STABILITY -
- PUSH HIPS UP AND BRING KNEES OUT
- EVEN PRESSURE THROUGH FEET
PROGRESSION / VARIATION:
BRIDGE BANDED
BRIDGE 2 LEG ELEVATION
BRIDGE SINGLE LEG FLOOR
BRIDGE SINGLE LEG ELEVATED
BARBELL GLUTE BRIDGE

10 GLUTE EXTENSION FROM TURKISH

GET UP
A 3-point contact hip extension movement that
involves constant tension of the driving hip.
The bent knee decreases hamstring action but
increases quad activity for knee stability.
An excellent hip extension load.

- LIE ON THE GROUND ON YOUR BACK

- EXTEND ONE LEG AND BEND THE OTHER INTENSITY - THRUST AND VARIATIONS
- SAME HAND AS BENT KNEE, STRAIGHT UP TOWARDS CEILING STABILITY -
- OTHER HAND IS OUT TO THE SIDE
- ROLL/PUSH UPPER BODY ONTO ELBOW
- PUSH UP ONTO HAND
- BRIDGE UP/LIFT HIPS OFF THE FLOOR
- RETURN HIPS TO FLOOR AND REPEAT BRIDGE
PROGRESSION / VARIATION:
GET UP GLUTE BRIDGE LOADED

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11 HIP THRUST
This is hip extension starting in hip flexion
and ending at 0˚. The chin tuck creates an
anterior body flexion that activates the abs to
counter any attempt by the body to use lumbar
extension instead of hip extension. This is a
bilateral support stance.

- LIE ON THE EDGE OF THE BENCH

- FEET HIP WIDTH APART INTENSITY -
- LIFT HIPS TOWARDS CEILING FOR 2 SECONDS STABILITY -
- BRING YOUR KNEES OUT
- SLOWLY DROP HIPS DOWN
- KEEP CHIN TUCKED UNDER THE WHOLE MOVEMENT
PROGRESSION / VARIATION:
BARBELL HIP THRUST
HIP THRUST FROG STYLE
HIP THRUST FROG STYLE BANDED

12 HIP THRUST SINGLE LEG

This is a unilateral stance. This hip extension
exercise involves greater pelvis control to keep
neutral and combines a requirement of hip
stability and an increase in strength, compared to
the bilateral hip thrust.

- LIE ON THE EDGE OF THE BENCH

- FEET HIP WIDTH APART
- LIFT ONE LEG WITH KNEE BENT AT 90 DEGREES INTENSITY -
STABILITY -
- LIFT HIPS USING ONE LEG AND HOLD FOR 2 SECONDS
THRUST AND VARIATIONS
- SLOWLY DROP HIPS DOWN
- KEEP CHIN TUCKED UNDER AND PELVIS LEVEL FOR THE
WHOLE MOVEMENT
PROGRESSION / VARIATION:
BARBELL HIP THRUST SINGLE LEG
BARBELL HIP THRUST B-STANCE

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13 BARBELL HIP THRUST

A very stable exercise having a large base of
support by bilateral foot position and shoulder/
upper body support. The glute max is loaded
maximally when at the top of the movement,
which is when it has its strongest force
production. Driving the knees out, or using
a band around the knees to push against will
optimise the gluteal activity.

- FEET HIP WIDTH APART

- PLACE BAR IN THE CREASE OF YOUR HIPS INTENSITY -
STABILITY -
- LIFT HIPS TOWARDS CEILING FOR 2 SECONDS
- SHUFFLE BACK SO EDGE OF BENCH IS IN MIDDLE OF
SHOULDER BLADES
- BRING YOUR KNEES OUT
- SLOWLY DROP HIPS DOWN
- KEEP CHIN TUCKED UNDER THE WHOLE MOVEMENT

THRUST AND VARIATIONS

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14 SEATED BANDED BENCH CLAMS

Here we sit in an upright posture with hip flexion
at a 90˚angle. In this position, the glute max is
disadvantaged, but by pushing into external
rotation, the glute max and posterior fibres of the
glute med are activated and must work to perform
this movement.

- SIT ON EDGE OF A BENCH

- TORSO IS EITHER UPRIGHT OR LEANING FORWARD
- BAND BELOW KNEES
- FEET SHOULDER WIDTH APART
- PERFORM CLAM MOVEMENT (KNEES OUT)
- FEET MAY ROLL OUT INTENSITY -
STABILITY -

15 SUPINE BANDED BENCH CLAMS

Here we place the chin onto the chest to engage
the abdominals and prevent lumbar extension.
The hip being at the neutral position of 0° and
well supported at the shoulder, engages glute
max at its best position for strength. We then add
abduction and external rotation, which increases
the glute max contraction.

- LIE ON THE BENCH ON BACK

- WITH BAND AROUND AND BELOW BOTH KNEES
INTENSITY -
- ARMS BY SIDE AND ELBOW BENT
STABILITY -

SQUAT / EXTRAS AND VARIATIONS

- ARMS BY SIDE AND ELBOWS BENT
- FEET HIP WIDTH APART
- PUSH OUT AGAINST THE BAND
PROGRESSION / VARIATION:
SUPINE BANDED ABDUCTION ON FLOOR
PRONE BANDED ABDUCTION

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16 BODY WEIGHT BOX SQUAT BANDED

Bilateral hip extension is the focus. Abduction and
external rotation is required to maintain knee
stability as the hip drives into extension. This takes
the glute max from a position of weakness when
seated hip extension, to strength when the load
is at a hip extension angle of 0˚. The load at the
weaker position while maintaining the knee control
produces excellent glute max activation.

- FEET SHOULDER WIDTH APART WITH SHINS VERTICAL

- ARMS STRETCHED OUT IN FRONT FOR COUNTERBALANCE INTENSITY -
- BAND BELOW KNEES STABILITY -
- TO STAND UP, DRIVE YOUR KNEES OUT.
- WHEN RETURNING TO SEAT, DRIVE HIPS BACK, KNEES WIDE
- JUST TOUCH AND GO IN ORDER TO KEEP TENSION
PROGRESSION / VARIATION:
BOX SQUAT BANDED WEIGHTED COUNTERBALANCE
BOX SQUAT BANDED OVERHEAD STICK
BARBELL BACK SQUAT

17 BARBELL BACK SQUAT (LOW BAR)

A symmetrical and bilateral stance exercise. The
loading and challenge for the glutes is greatest
when the glute max is at a disadvantaged position
of hip flexion. By controlling the femur to hold its

SQUAT / EXTRAS AND VARIATIONS

position via abduction and external rotation the
glute max will provides it maximal contribution to
hip extension with the hamstrings and adductors
in a balance.
INTENSITY -
- LOOK STRAIGHT AHEAD
STABILITY -
- BAR ON DELTOIDS
- HANDS AS CLOSE AS SHOULDER MOBILITY ALLOWS
- ELBOWS BACK, SHOULDER BLADES DOWN
- INITIATE THE MOVEMENT BY SPREADING THE FLOOR &
OPENING THE HIPS
- TOES SLIGHTLY OUT & KNEES OUT (IN SAME DIRECTION)
- FEET SLIGHTLY WIDER THAN HIGH BAR & FRONT SQUAT
- BREAK AT THE HIPS FIRST, THEN KNEES
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18 SUITCASE WALKS
This is a bilateral support exercise but with
asymmetrical loading. The contralateral weight
creates abduction and extension loading for
the glutes.

- STAND WITH FEET HIP WIDTH APART

- HOLDING A WEIGHT IN ONE HAND ONLY
- KEEP HIPS AND TORSO LEVEL
- COMMENCE WALKING 10 STEPS FORWARD
AND THEN 10 STEPS BACK INTENSITY -
PROGRESSION / VARIATION: STABILITY -
SUITCASE LUNGES, SUITCASE BACK STEPPING LUNGES

19 SUITCASE BACK STEPPING LUNGE

The weight held in the opposite hand to the
support leg causes the abduction of the support
leg to be the focus. The stabilisation amplifies the
glute into hip extension. Keeping the pelvis level
and driving forward is unilateral asymmetrical
and dynamic.

- HOLD WEIGHT IN HAND SAME SIDE LEG AS THE WEIGHTED

HAND STEPS BACK. INTENSITY -
- FRONT KNEE REMAINS AT 90 DEGREES KEEPING STABILITY -
TIBIA VERTICAL

SQUAT / EXTRAS AND VARIATIONS

- TAP BACK KNEE TO THE GROUND.
- BRING BACK FOOT TO THE FRONT WITH FEET HIP WIDTH
APART, COUNTS AS 1 REP.
- REPEAT SAME SIDE FOR REQUIRED REPS.

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20 STEP UPS VERTICAL TIBIA

This movement begins in hip flexion and finishes
in a hip angle of 0˚. A bilateral stance to a
unilateral movement of control. Knee control is
premium here. This involves all gluteal muscles
in pelvic control and into hip extension.

- STAND IN FRONT OF BOX AT MID SHIN HEIGHT.

- HAVE A SLIGHT FORWARD LEAN OF TORSO.
- KEEP SHIN VERTICAL AS YOU USE YOUR FRONT FOOT TO INTENSITY -
PUSH OFF AND STEP ONTO BOX. STABILITY -
- KEEP KNEE RELATIVELY VERTICAL WHEN STEPPING UP.
- BOTTOM FOOT TOUCHES THE BOX AND COMES BACK DOWN
PROGRESSION / VARIATION:
STEPS UP WITH CONTRALATERAL WEIGHT, STEP UP WITH
LEG DRIVE THROUGH

21 BANDED HIP HINGES KNEELING

(POWER RACK)
An open chain exercise as the soles of the feet
are not in control with the floor. This eliminates
most of the hamstrings activities.

- KNEELING POSITION WITH KNEES SHOULDER

WIDTH APART
- SOLES OF FEET OFF THE FLOOR (DON’T TUCK INTENSITY -
DEADLIFTS AND VARIATIONS
DOES UNDER) STABILITY -
- BEND AROUND HIPS
- ARMS OUTSTRETCHED IN FRONT
- START WITH HIPS BACK AND THRUST FORWARD
AGAINST BAND
PROGRESSION / VARIATION:
BANDED PUSH-DOWN HIP EXTENSION STANDING
PULL THROUGH

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22 BANDED PULL THROUGH

A bilateral symmetrical stance exercise. It starts
in 90˚ of hip flexion and moves into hip extension
with the load increasing as body moves to upright.

- STAND WITH FEET HIP WIDTH APART AND HOLD

ONTO BANDS/CABLE ROPES THROUGH KNEES
- BEND KNEES AS TORSO COMES FORWARD AS
HIPS GO BACK
INTENSITY -
- CABLE IS HELD TIGHT THROUGHOUT THE WHOLE MOVE STABILITY -
AS TORSO COMES FORWARD HIPS DRIVE THROUGH
- THIS COUNTS AS 1 REP
PROGRESSION / VARIATION:
CABLE PULL THROUGH

23 KNEELING WINDMILLS
An asymmetrical stance movement that works
on hip control by the glute, especially the
glute med posterior fibres due to coming from
a position of hip flexion to upright.

- BEGIN IN KNEELING LUNGE POSITION

- SAME HAND AS FRONT KNEE COMES FORWARD AND
RAISED TO THE CEILING
INTENSITY -
- BOTTOM ARM IS BY THE SIDE STABILITY -
- ACTIVELY HIP HINGE
- BOTTOM HAND TOUCHES THE FLOOR FOR 2 SECONDS
- COME BACK UP TO STARTING POSITION DEADLIFTS AND VARIATIONS
PROGRESSION / VARIATION:
WINDMILL TO HAND
WINDMILL TO ELBOW
BANDED WINDMILL KNEELING (POWER RACK)

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24 SEATED KETTLEBELL FARMERS

DEADLIFT
A bilateral, symmetrical sit to stand position that
starts in 90˚ of hip flexion and uses glutes to
extend the Hip from sit to stand. The “knees out”
cue encourages abduction and external rotation
of the hip.

- SIT ON A BENCH WITH FEET HIP WIDTH APART

INTENSITY -
- HOLDING WEIGHTS BY SIDE
STABILITY -
- STAND UP, DRIVING KNEES OUT AND THEN SIT DOWN
PROGRESSION / VARIATION:
SEATED SUITCASE SIT TO STAND

25 KETTLEBELL SWINGS
A dynamic bilateral symmetrical drive from
the heels produces an extension pattern.
An acceleration /deceleration pendulum
movement is placed upon the hip hinge.

- FEET HIP WIDTH APART

- KNEES BENT AND HEAD UP
- HOLDING ONTO KB WITH BOTH HANDS
INTENSITY -
- PUSH HIPS BACK AND TAKE KB BACK THROUGH THE LEGS
STABILITY -
- DRIVE HIPS THROUGH TO THE FRONT AS BOTH ARMS
SWING KB FORWARD TO THE FRONT
PROGRESSION / VARIATION:
SINGLE ARM KETTLEBELL SWING
DEADLIFTS AND VARIATIONS

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26 BARBELL ROMANIAN DEADLIFT

A bilateral symmetrical stance exercise. The
emphasis is upon hip torque where the glutes
provide the major contribution to the lift rather
than the low back. The conventional stance uses
hip extension as the primary force in the lift.

- STAND WITH FEET SHOULDER WIDTH APART

- HOLDING BARBELL WITH BOTH HANDS
- HANDS ARE ON BAR JUST OUTSIDE SHIN WIDTH INTENSITY -
- KEEP HEAD UP AND KNEES SLIGHTLY BENT STABILITY -
- SHOULDER BLADES TO “BACK POCKETS”
- DRIVE HIPS BACK UNTIL BAR REACHES MID SHIN LEVEL
- DRIVE HIPS FORWARD
PROGRESSION / VARIATION:
KETTLEBELL ROMANIAN DEADLIFT
BARBELL CONVENTIONAL DEADLIFT

27 BARBELL SUMO DEADLIFT

A bilateral symmetrical stance with feet wider than
shoulder with. The cue of knees out to lift, recruits
the glute med fibres with glute max to produce
abduction, external rotation and hip extension.
The upright body position minimises the lumbar
spine torque.

- STAND BEHIND BARBELL WITH FEET WIDER THAN HIPS

- TOES POINTED OUTWARD INTENSITY -
- PLACE HANDS ON BARBELL DIRECTLY UNDER SHOULDERS
- KEEP EYES LOOKING FORWARD
STABILITY -
DEADLIFTS AND VARIATIONS
- PULL ARM PITS DOWN TO “BACK POCKETS”
- PUSH KNEES OUT AND DRIVE HIPS FORWARD TO STAND
- RETURN TO STARTING POSITION AND SLOWLY LOWER
THE WEIGHT
PROGRESSION / VARIATION:
KETTLEBELL SUMO DEADLIFT

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RESEARCH: SQUAT AND HIP THRUST

Study Participants Training Results

1. Squat versus hip Identical twin sisters. 6 weeks. Increased glute max
thrusts part II: the 12 years training 3 - 5 sets, 6 -15 reps. thickness upper/lower
twin experiment. experience. DUP / AMRAPS. fibres in hip thrust twin.
Twin 1: BS only,
- Bret Contreras 2015
Twin 2: HT only

2. A Comparison of Women 10 min general warm up Hip thrust elicits

gluteus maximus, Aged 20 - 40 (dynamic stretching). approximately 2 x more
biceps femoris, and At least 3 years EMG muscle activation
vastus lateralis resistance training 3 specific warm up sets. in the upper and lower
electromyographic experience. gluteus maximus.
activity in the back 10 repetition maximums
squat and barbell hip (RM) in the BS and HT.
thrust exercises.

- Bret Contreras 2015

3. Electromyographic Men 5 min general warm up The hips thrust elicited

comparison of barbell Aged 20 - 24 (treadmill of bike). higher EMG activity in
deadlift, hex bar 3 -6 years strength Progressive warm up of the glutes than both the
deadlift and hip thrust training experience. 12, 10, 8 and 2 reps. conventional deadlift
exercises. 1 RM. and the hex deadlift.
- Anderson et. al. 2018

4. Back squat vs hip Women. 12 weeks training. Greater muscle

thrust resistance- Aged 25- 27 BS and HT. hypertrophy of the

RESEARCH: SQUAT HIP THRUST

training programs in 1 RM. gluteus maximus in the
well-trained women. back squat population
- Barbelho et. al. 2020

Key (HT = Hip Thrusts, BS = Back Squat)

Factors and variables to consider regarding research papers:

• “Trained athlete” What does that actually mean?
• Age • Type of daily movements and postures
• Gender • Food and water consumed
• Exercise / training history and ability • Stress levels
• Technique • Sleep quality. Length of testing
• Overall activity level • Previous injuries

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THE ADVANTAGES OF THE

MAJOR BARBELL LIFTS
SUMO DEADLIFT
A stable and excellent exercise for glutes. The movement
utilises an abduction and external rotation (knees out) cue that
combines with the hip extension to create an easily accessible
skill for maximum gluteal loading. There is a biomechanical
advantage for the gluteals over other muscle groups to drive this
lift. Teaches the fundamental skill to pick up a heavy object from
the ground.
• Safe position for low back loading.
• Requires frontal plane knee control.
• Cue of knees out uses abduction and external rotation for glutes.
• Largest loading at bottom position.
• At largest loading position it is very stable.
• Takes some practice to learn but is easily understood.
• Has a short range of movement.
• Wide base of support.
• Short range of movement for hip extension.
THE MAJOR BARBELL LIFTS
• Does not require significant eccentric/lowering control unless cued.
• Uses hands for connection to control bar.
• Requires only a barbell and weights.

• Can easily be performed with a kettlebell or dumbbell.

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THE ADVANTAGES OF THE

MAJOR BARBELL LIFTS
HIP THRUST
The benefits of the hip thrust is that it loads maximally
where the gluteus maximus has the greatest physiological
and biomechanical advantage. The hip thrust simulates the
evolutionary requirement for the glutes to extend the hip in
upright stance. An excellent exercise that emphasises the
hip hinge pattern of movement we encourage for safe daily
movement.
• Strongly emphasis on hip extension.
• Does not require emphasis on knee frontal plane control.
• Should be banded to increase abduction and external rotation.
• Has an evolutionary relationship to hip strength in the top position.
• Highest load is at the top of the thrust.
• Easy to use for higher repetition programming.
• Hip hinge dominance is excellent for movement.
• Easy to learn and perform.
• Short range of movement.
THE MAJOR BARBELL LIFTS
• Uses balance of the bar on the pelvis.
• Does not require upper body mobility to perform it.
• Easy to get under the bar.
• Requires a stable bench that will not move.

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THE ADVANTAGES OF THE

MAJOR BARBELL LIFTS
SQUAT
A functional and fundamental human movement that simulates
the normal human daily requirement to be able to sit, stand,
squat down and rise. As a basic human skill it can be easily
taught from a box or chair to begin. It has a great benefit to
teach to older populations.
• Highest glute loading is at low position.
• Requires significant frontal plane knee control.
• Requires significant eccentric/lowering control.
• Requires shoulder mobility to perform (unless special bar is used).
• Has an element of glute stretch to facilitate contraction.
• Has a long range of glute movement.
• Has functional carryover to life.
• Can be banded to facilitate and maximise gluteal activity.
• Requires balance of the bar of the back.
• Requires a rack to enable the placement of the body under the bar.
THE MAJOR BARBELL LIFTS

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TRAINING ADAPTATIONS
HYPERTROPHY
An increase in muscular size.
Hypertrophy occurs at all rep ranges if we adhere
to the following:
• Choosing exercises containing both phases.
• Execution with perfect technique.
• Focusing on squeezing and contracting the working muscles.
• Lifting until muscle failure.
• Moving through full ROM.
• Lifting a high volume of weight.
• Progressive overload principles.

Hypertrophy mechanisms:
1. Mechanical Tension: (most important)
The force placed on muscles when contracting them
against resistance.
Passive tension = lengthening = eccentric phase.
Active tension = shortening = concentric phase.
• High amount of reps.
• Slow tempo / pauses.
• 85-90% of your 1RM weight or until muscular failure.

2. Metabolic Stress:
The theory behind the benefits of a pump/ burn.
TRAINING ADAPTATIONS
The accumulation of fluid in your cells increases pressure and
tension on the cell membranes. This is seen as a threat to the cell
so it responds by growing thicker, which leads to muscle growth.
• Burnouts.
• Partial reps.
• Short rest periods.
• High reps at fast speeds.
• Using bands.

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TRAINING ADAPTATIONS
3. Muscle Damage:
Creating inflammation, lesions and microtears in the muscle through
exercise, leads to super compensation (building back stronger).
It’s not necessary to feel “sore” for optimal training
results. In some cases, it can hinder results by leading
to a decreased training frequency, volume and poorer
performance (Schonstein E, et al 2003)
Caused by:
• Stretching a muscle to long lengths (e.g squats and lunges).
• Performing something unfamiliar.
• Slow eccentric phase of movement.

STRENGTH
The amount of force a muscle can produce in a single effort.
Similarly to hypertrophy, we must incorporate:
• Progressive overload principles.
• Execution with perfect technique.
• Lifting a high volume of weight.

Sport Specific Benefits of an Increase in Glute Strength:

If you play a sport that requires you to consider these exercises,
break down your sport and compare it to the squat or thruster.
E.g. If you do BJJ, I’d choose a hip thruster as it transfers to the
ground position easily.
If you are a coach and your athlete has a weakness in a position
TRAINING ADAPTATIONS
in their sport then choose the one that replicated their problem
position or movement.
Overall the hip thruster has more potential to produce the
hypertrophy due to its positional loading, but not always due to
personal anthropometrics. A good coach can assess this.
Sports or activities that benefit from an increase
in glute strength include:
Sprinting, jumping, swinging and throwing (rotational forces),
agility, powerlifting, Olympic lifting, MMA, BJJ, strongman.

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PROGRAMMING
How you program is dependant on your:
• Goals.
• Technique/ skill level.
• Training capabilities.
• Available training days.
• Time available for exercise.
• What you need vs what you enjoy.
We must take into consideration each individual client and the
importance of balancing movement patterns to avoid muscular
imbalances and injury in the long run.

Exercise Selection
When training glutes it’s important to add variety to ensure all
fibres and angles are accounted for.

Exercise Order:
1. Activation.
2. Compound / energy taxing movements.
3. Accessory work.
4. Burnouts.

Progressive overload:
An increase in stress placed upon the musculoskeletal and
nervous system in order to achieve continued adaptation
from training.
Must be applied in order to achieve any training goal (Zatsiorsky,
VM et al 1995)

Exercise Order:
PROGRAMMING

Sets, reps, tempo (time under tension), adding pauses, weight,

rest periods.
Altering stance (width, foot position, forward/ back), head
position, bench height, using bands, altering stability.

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PROGRAMMING
Frequency (how often):
Bret Contreras recommends training glutes 3 x a week, again,
depending on your client and their capabilities (Contreras,B et al
2019).

Volume (number of hard sets):

Research suggests 10 - 20 sets/ week.
3-5 sets of main lifts and 1-2 on burnouts.

Reps:
Hypertrophy: 5 to 100 reps (8 - 12 has seen highest benefits).
Strength: 1 - 5 reps.

PROGRAMMING

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PROGRAMMING
EXAMPLE PROGRAM 1: GENERAL HIP HEALTH:
*Ideally these programs compliment the training of other areas of the body.

Refer back to Biomechanics of Glutes for Rationale.

1. Activation.
A. The Lock Clam 2 x 25 per side.
B. Side Plank 2 x 15 with 2s hold per side.
C. Prone Hip Extension with bent knee 2 x 15 per side.

2. Compound / energy taxing movements.

Barbell Sumo Deadlift 3 x 10.

3. Accessory work.
Kettlebell Swings 3 x 10.

4. Burnouts.
Supine Banded Bench Clams 3 x 30 (if you can)

PROGRAMMING

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PROGRAMMING
EXAMPLE PROGRAM 2: GLUTEAL HYPERTROPHY 1:
*Ideally these programs compliment the training of other areas of the body.

This 6 week hypertrophy program is to be performed 3 days per

week i.e. Mon/Wed/Fri

SAME ACTIVATION EACH DAY

MONDAY WEDNESDAY FRIDAY

Banded Box Squat Barbell Banded Hip Thrusts Sumo Deadlift Barbell
• Set 1 x 25 • Set 1 x 25 • Set 1 x 25
• Set 2 x 20 • Set 2 x 20 • Set 2 x 20
• Set 3 x 15 • Set 3 x 15 • Set 3 x 15
• Set 4 x 15 • Set 4 x 15 • Set 4 x 15
• Set 5 x 15 • Set 5 x 15 • Set 5 x 15

Step Ups Vertical Tibia Kettlebell Swings Banded Hip Hinge Kneeling
• Set 1 x 20 • Set 1 x 20 • Set 1 x 20
• Set 2 x 20 • Set 2 x 20 • Set 2 x 20
• Set 3 x 20 • Set 3 x 20 • Set 3 x 20
• Set 4 x 20 • Set 4 x 20 • Set 4 x 20

Banded Pull-Through Banded Crab Walks Banded Pull-Through

• Set 1 x 25 • Set 1 x 25 • Set 1 x 25
• Set 2 x 25 • Set 2 x 25 • Set 2 x 25
• Set 3 x 25 • Set 3 x 25 • Set 3 x 25
• Set 4 x 25 • Set 4 x 25 • Set 4 x 25
PROGRAMMING

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PROGRAMMING
EXAMPLE PROGRAM 3: GLUTEAL HYPERTROPHY 2:
*Ideally these programs compliment the training of other areas of the body.

SAME ACTIVATION EACH DAY

This 4 week hypertophy program is a real challenge and performed

3 days per week i.e. Monday, Wednesday and Friday.

Time tester: aim to perform as many reps as possible in a 5 minute

period. Each week, the total reps performed will increase.

Rule: can only be performed in groups of either 5’s or 4’s or 3’s or

1’s (No more than 5 reps in a set).
The set number is as many as possible
If technique starts to break down at 3 reps, that’s the end of your
set, then switch exercises.

MONDAY WEDNESDAY FRIDAY

Seated Kettlebell
Barbell Hip Thruster Sumo Deadlift Farmers Deadlift
• Set 1 x 5 mins • Set 1 x 5 mins • Set 1 x 5 mins
• Set 2 x 5 mins • Set 2 x 5 mins • Set 2 x 5 mins

Kettlebell Swings Banded Pull Through Cable Kickbacks

• Set 1 x 5 mins • Set 1 x 5 mins • Set 1 x 5 mins
• Set 2 x 5 mins • Set 2 x 5 mins • Set 2 x 5 mins
PROGRAMMING

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ADDITIONAL LEARNING MATERIALS

+ RECOMMENDED READING
Courses:
Both Andrew and Dani will be releasing several courses ongoing,
including Glute Training Essentials: Level 1 and various training
courses for all elements of the body.
Please keep informed via the resources below:

Mr Andrew Lock:
Email: [email protected].
Web: www.strengthrehab.com.au.
Instagram: @andrew_lock_strength

Dr Dani Antonellos.
Email: [email protected].
Web: www.daniantonellos.com
Dr. Danielle Antonellos: http://www.facebook.com/drdaniantonellos
Instagram: @daniantonellos

ADDITIONAL LEARNING MATERIALS

Reading Materials:
Hoglam, P and Bertoti, D (2011) Brunnstrom’s Clinical Kinesiology
6e, 6th edition, Pennsylvania, United States, F.A. Davis Company.

Moore, K., Agur, A., Dalley, A., & Moore, K. (2019). Moore’s essential
clinical anatomy. Philadelphia [i pozostałe]: Wolters Kluwer.

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ADDITIONAL LEARNING MATERIALS

+ RECOMMENDED READING
Article Materials:
Contreras B, Vigotsky A, Schoenfeld B, Beardsley C, Cronin J. A
Comparison of Gluteus Maximus, Biceps Femoris, and Vastus
Lateralis Electromyographic Activity in the Back Squat and
Barbell Hip Thrust Exercises. Journal of Applied Biomechanics.
2015;31(6):452-458.

Andersen V, Fimland M, Mo D, Iversen V, Vederhus T, Rockland

Hellebø L et al. Electromyographic Comparison of Barbell
Deadlift, Hex Bar Deadlift, and Hip Thrust Exercises. Journal of
Strength and Conditioning Research. 2018;32(3):587-593.
Reading Materials:

Watching / Listening Materials:

Youtube Channels: Website:

ADDITIONAL LEARNING MATERIALS

United Health Education www.unitedhealthed.com

Instagram IGTV: Podcasts:

@andrew_lock_strength Level up with Sharelle
@daniantonellos and Dani.
@united.health.education

DR. ANDREW LOCK & DR. DANI ANTONELLOS 47

 THE ULTIMATE GLUTE TOOLKIT

IN CONCLUSION...
So now you have the toolkit, it’s shiny bright and new.
This is exciting! I’m sure you can’t wait to use it.
Now is a great time to start!
All you need to do is apply the right tool to the right job.
We recommend beginning with the lower forced movements and
perfecting those before moving on to higher level exercises.
Mastery of the basics always makes for better progressions.
Take your time to understand all the information that lead up to
the toolkit and you will have a great understanding of why the
glutes are so important. 
The glutes are one of the integral pillars of the human body. Core
training cannot be separated from glute training and strong
effective glutes are integral to a healthy lumbar spine.
If the glutes move well then the spine can move well. Poor hip
movement is often reflective as poor lower back movement.
You now know how to move better from this manual.
Recognising the importance of the glutes as a part of your daily life
and movement patterns, will bring the benefits you desire.
Glute training can be tremendously rewarding, you will move
better, feel better and look better!
As an individual, the health and fitness improvements are
enormous. As a fitness professional, your ability to address more
specific, and desired, outcomes from your clients will produce
results not available to your peers.
All this is available from this toolkit.
Remember, as with all toolkits, use the right exercise
at the right time for the right job!
CONCLUSION

DR. ANDREW LOCK & DR. DANI ANTONELLOS 48

 THE ULTIMATE GLUTE TOOLKIT

REFERENCES
Adams MA 2004 Biomechanics of back pain. Acupunct Med 22(4):178-
188 Charney, W 1997 The lift team method for reducing back injuries: a 10
hospital study. AAOHN 45:300-304

Anatomy of the Male and Female Pelvis. (2020). [Image] Available at:
https://comportho.com/anatomy/anatomy-of-the-male-and-female-pelvis/
[Accessed 12 Feb. 2020].

Contreras, B & Cordoza, G (2019) Glute Lab - The Art and Science of Strength
And Physique Training 1st Edition , Simon and Schuster, Auberry, USA

Hutton, WC, Adams, MA 1982 Can the lumbar spine be crushed in heavy
lifting? Spine 7(6):586-590 Indahl A, Kaigle, A, Reekers, O, Holm, SH 1997
Interaction between the lumbar intervertebral disc.Spine 22(24):2652-2658

Mannion, AF, Taimela, S, Muntener, M et al 2001c Active therapy for chronic

low back pain: part 3. Spine 26:9209

Schonstein E, Kenny, DT, Keating, J, Koes, BW 2003 Working conditioning,

work hardening and functional restoration for workers with back pain.
(Cochrane Review). In: The Cochrane Library, Issue 1. Update Software,
Oxford

Seynnes, O.R., de BOER, M, Narici, M.V.(2007).”Early skeletal muscle

hypertrophy and architectural changes in response to high-intensity
resistance training.” Journal of Applied Physiology 102(1): 368-373

All photography of Dani and Andrew is copyrighted and owned by them.

All cartoon images created by Dani on Canva (2020). Retrieved 20 May 2020,
from https://canva.com/

All icon images retrieved by Alternative Milk Designs (2020). Retrieved June
2020, from https://thenounproject.com
REFERENCES

DR. ANDREW LOCK & DR. DANI ANTONELLOS 49

DR. ANDREW LOCK [email protected]
DR. DANI ANTONELLOS [email protected]