Get Your Butt in Gear II

About the Author: Eric Cressey

In Part I we covered some pre-training measures you can use to get your glutes fired up and ready to go. Now it’s time to get to work on strengthening them. Before we discuss the exercises, let’s go over four regulations. If you violate these four groundrules, we’ll kick your ass (no pun intended).

1) You’ll use a full range of motion (ROM) on all exercises, even if you’re the most inflexible person alive.

2) You’ll drive/lead with the heel and not prance around like a sissy on your tiptoes.

3) You’ll keep the torso erect (chest high and scapulae retracted) to ensure a full ROM.

4) You’ll check your ego at the door and decrease the weight if necessary to perform the exercises correctly!

Every rule doesn’t apply to every exercise, but more often than not, these little cues will help you to increase your gluteal function and strength. Now, let’s move on to the exercises!

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