kkkk AdvancedkGlutekTraining bykBretkContreras Warning:kIfkyoukhavektroublekfiguringkoutktheknuanceskofkdaylightksavingsktimeko rkhavekthekattentionkspankofkakfruitkfly,kthiskarticlekisn'tkforkyou.kTruthkbekt old,kthiskarticlekiskinkmanykwayskakbitch.kIt'sklongkandkit'skcomplicated.kItkpr obablykshouldkhavekbeenkrunkaskakthreekparter,kbutkthatkmightkhavekpissedkoffkpe oplekwho,kforkwhateverkreason,karen'tkinterestedkinkglutektraining,kparticularly kwhenkthekarticlekiskaskdauntingkaskthiskone. Allkthatkbeingksaid,kyou'dkbekdoingkyourselfkakfavorkifkyouknotkonlykread,kbutkr e-readkthiskpiece.kIt'llkopenkyourkeyesktokakwholeknewkdimensionkofktraining. TC Let'skcutkthekBS.kAkstrong,kpowerfulkgluteuskmaximuskiskwhatkseparateskthekelite kathletekfromkthekaveragekathlete,kthekaveragekbodybuilderkfromkthekprofessional ,kandkthekguykwhokbuildskthekultimatekbodykfromkthekdudekwhokcan'tkgainkweightko rkstrengthknokmatterkwhatkhektries.

Mostkguyskhaveknokjun kinktheirkrespectivektrun s,kandkarekseriouslyklimitingkth eirkpotential.kDon'tkthin kyou'rekonekofkthekafflictedkass-less?kGokfindkakmirro r,kturnkaround,kandkgivekyourknetherkregionskakgoodkonce-over.kFlexkthekhellkout kofk'emkwhilekyou'rekatkit.kChanceskarekprettykgoodkyoukyou'reknotkevenkfillingk outkyourkDoc ers.kAndkifkbykchancekyoukdokhaveknicelykroundedkglutes,kIkbetkthey 'rekonekofkyourkwea estkbodykparts. Whetherkyourkgoalkisktokincreasekyourksquatkandkdeadlift,kyourksprintingkspeed,k orktoksimplyktokloo kbetterkna ed,kthekinfokpresentedkherekwillkhelpkyouktremend ously. I'mknotkgonnaklie;kIkgetkakbitkheavykonkthekscience-spea .kButkifkyoukcankspendk theknextkfifteenkminuteskreadingkthiskarticle,kyourk nowledgekofkhipkextensionke xerciseskwillkbekgreaterkthankthatkofk99kpercentkofkallktrainerskandkcoaches. Butkthekbestkpartkiskapplyingkwhatkyouklearnkandkbuildingksomekseriousklowerkbod ykmuscleskwithkseriouskpower.kSoundkgood? Let'skgetkourkasseskinkgear. HipktokthekBasics.kWhatkExactlykiskHipkExtension? Hipkextensionkiskinvolvedkinkrunning,kjumping,ksquatting,klunging,kbending,kclim bing,kandkthrusting.k(Insertkyourkownksexkjo ekhere.) Thekhipkiskthekjuncturekbetweenkthekheadkofkthekfemurkandkthekacetabulumkofkthek pelviskandkhipkextensionkoccurskinktheksagittalkplanekandkinvolveskstraightening kthekhipkwhenkit'skbentkforwardk(flexed).kThek eyktokunderstandingkhipkextension kisktokfocuskonkthekanglekcreatedkbyktheklinearkapproximationskofkthekspinekandk femur,kwhichkcreatekthekhipkangle. Inkanatomicalkposition,kthekhipkanglekiskakstraightkline,korkak180kdegreekangle. kHipkflexionkdecreaseskthekhipkanglekandkbringskthek neekcloserktokthekshoulders kwhilekhipkextensionkincreaseskthekhipkanglekandkbringskthek neekbac ktok180kdeg rees.kIfkthekanglekincreaseskpastk180kdegrees,kthekactionkiskreferredktokaskhype rextension,ksincekthekhipkjointkextendskpastkanatomicalkposition.kGotkit?kIfknot ,khere'skakquic kchart:

Therekarekmanyktypeskofkhipkextensionkexercises,kincludingksquattingkmovements,k deadliftingkmovements,klungingkmovements,kbentkandkstraightklegkbridgingkmovemen ts,kquadrupedkmovements,kstraightklegkhyperextensionkmovements,kandkmovementskth atkcombinekhipkextensionkandk neekflexion.kThiskarticlekwillkexaminekthekdiffere nceskbetweenkthesekexerciseskandkthekbenefitskofkeach. AllkinkthekFamilyk kthekHipkExtensors Therekarekfivekprimarykhipkextensorskandkpossiblykfifteenksecondarykhipkextensor s.kThekfivekmainkhipkextensorskarekthekgluteuskmaximus,kthekhamstringkpartkofkth ekadductorkmagnus,ktheklongkheadkofkthekbicepskfemoris,ktheksemimembranosus,kand ktheksemitendinosus. Eachkprimarykandksecondarykhipkextensorkbelongsktokthekadductor,khamstring,kglut eal,kdeepkhipkrotator,korkhipkflexorkgroup.kHere'skakcompleteklistkofkpotentialk hipkextensors,kallkofkwhichkareksupportedkbykatkleastkonekliteraryksource.k(Seek howkmanykyoukcankpronounce.) kadductorklongus kpectineus kadductorkbrevis kanteriorkfiberskofkadductorkmagnus kgracilis kadductorkminimus kposteriorkfiberskofkadductorkmagnus ksemitendinosis ksemimembranosis klongkheadkofkbicepskfemoris kgluteuskmaximus kposteriorkfiberskofkgluteuskmedius kposteriorkfiberskofkgluteuskminimus kpiriformis kobturatorkinternus kgemellusksuperior kobturatorkexternus kgemelluskinferior kquadratuskfemoris ksartorius VaryingkHipkExtensorkContribution It'skfutilektokguesskwhichkhipkextensorkmusclekorkmusclekpartkiskthekstrongestko rkmostkimportantkinkakcertainkexercisekorksportkaction,kaskthekproportionkofkhip kextensorkrecruitmentkvarieskdependingkonkthekloadkvector,k neekaction,khipkangl e,kandknumerouskotherkfactors. Forkexample,katkakcertainkpositionkinkakcertainkexercise,ktheklongkheadkofkthekb icepskfemoriskmightkbekthekmostkpowerfulkhipkextensor,kwhilekthirtykdegreesklate rkintokextensionkduringktheksamekexercise,kthekgluteuskmaximuskmightkbecomekthek mostkpowerfulkhipkextensorkatkthatkmoment. Duringkhipkextensionkexercises,kakcertainkhipkextensorkmusclekcankbekhighlykinvo lvedkatkakparticularkrangekofkmotionkonlyktokdiekoffklaterkinkthekmovement.kConv ersely,kakcertainkhipkextensorkmusclekcankbekdormantkatkakparticularkrangekofkmo tionkonlyktokbecomekthekprimekmoverklaterkinkthekmovement. Classificationkofkmuscleskthatkactkonkthekhipkintokfunctionalkgroupskonlykholdsk truekforkakparticularkjointkposition,kbecausekthekaxiskofkmotionkchangeskrelativ ektokthekmuscleskaskthekjointkreorientskitselfkdynamically,kcausingkmusclesktokh avekoppositekrolesk(forkexamplekabductorskaskadductors).kThiskiskreferredktokask

"inversionkofkmuscularkaction."kAkmusclekofkakjointkwithkthreekdegreeskofkfreedo mk(suchkaskthekhipkjoint)kmaykhaveksecondarykactionskthatkcankbekalteredkandkeve nkreversed. Thekmostkcommonkexamplekiskthekdualkflexor-extensorkrolekofkthekadductorkmuscles kdependingkonktheirkpositionkinkthekflexion-extensionkaxis.kInkadditionktokadduc tingkthekhip,kthekadductorskflexkthekhipkearlykinkhipkflexion,kandkthenkextendkt hekhipkearlykinkhipkextensionkwhenkthekthighkisksignificantlykflexedkforward. Especiallykduringkcompoundkmovementskandkmovementskthatkinvolvekaklotkofkmuscle, ktheksamekmuscleskareknotkdominantkduringkthekentirekrangekofkmovement.kForkexam ple,kthekgluteskmaykbekhighlykinvolvedkinkthekdeepkportionkofkaksquat,kyetkthekg lutealkcontributionkdissipateskaskthekmovementkrises. Thekgluteskmaykbekminimallykinvolvedkinkthekdeepkportionkofkakbac kextensionkyet kthekglutealkcontributionkincreaseskaskthekmovementkriseskespeciallykintokhipkhy perextension.kThekadductorskmaykcontributekheavilyktokthekinitialkportionkofkakb ac kextensionkyetkcompletelykdiekoffkaskthekmovementkrises. MorekThankYou'llkEverkNeedktokKnowkAboutkYourkAss Youkstillkawa e?kOnkthekrightkareksomeknicekasskpictures,ksortkofkakrewardkforkj ustkhangingkinkherekwithkme.kNowkthatkwe'rekrefreshed,klet'skmovekonktokthekthin gkyou'reksittingkonkrightknowk kyourkass. Thekaveragekweightkofkthekgluteuskmaximuskisk844kgrams,kweighingkoverktwicekthat kofkthekgluteuskmediuskandkminimuskcombinedk(421kgrams).kOftenkthekgluteuskmaxim uskmeasureskoverk1kinchkthic kandkmeasureskoverk66ksquarekcmkinkcrossksection.kT hekgluteuskmaximuskcomprisesk12.8%kofkthektotalkmusclekmasskofktheklowerkextremi ty. Onkaverage,kthekfiber-typekcompositionkofkthekgluteuskmaximuskbrea skdownkintok6 8kpercentkslow-twitchkandk32kpercentkfast-twitch.kItkhaskakforcekequivalentktok3 4k gkandkakstatickpowerkequivalentktok238k g.kAlthoughkit'skoftenkstatedkthatkth ekgluteuskmaximuskisktheklargestkandkmostkpowerfulkmusclekgroupkinkthekhumankbod y,kit'sksimplyknotktruekforkeveryone.k(Althoughkit'skprettykdamnkpowerful.) Concentrically,kthekgluteuskmaximuskaccelerateskhipkextension,khipkexternalkrota tion,kandkhipkabduction.kThekupperkandklowerkfiberskofkthekgluteuskmaximuskfunct ionkdifferentlykfromkonekanother,kwithkthekupperkfiberskbeingkmorekinvolvedkinkh ipkabduction,khipkexternalkrotation,kandkhipkhyperextension. Eccentrically,kthekgluteuskmaximuskdecelerateskhipkflexion,khipkinternalkrotatio n,kandkhipkadduction.kIsometrically,kthekgluteuskmaximuskstabilizeskthek neekvia kthekiliotibialkbandk(whichkisktautkatk15-20kdegreeskofkflexion)kandktheksacroil iackjointkviaktheklatissimuskdorsikandksacrotuberouskligament. Surprisingly,kthekfiberskofkthekgluteuskmaximuskthatkinsertkintokthekiliotibialk bandk(approximatelyk70-85%kofkthektotalkmusclekfibers)kcankactuallykproducekexte nsionkofkthek neekjoint. ThekFourkPrimarykBenefitskofkGlutealkStrengthening kPosturalkimprovements kInjurykandkpainkprevention kIncreasedkathleticism,kstrength,kandkpower kPhysiquekimprovements Mostkguys'kgluteskarekterriblykwea kandkunderpotentialized.kDuektokthekmultidire ctionalkactionkofkthekgluteuskmaximuskandkroleskaskhipkextensors,kabductors,kand

kexternalkrotators,kincreasingkthekstrengthkofkthekgluteuskmaximuskcankincreasek andkimprove: kaccelerationkandktopkspeedkinkforwardksprinting kpowerkinkbilateralkandkunilateral,kverticalkandkhorizontalkjumping kagilitykandkquic nesskinkchangingkdirectionkfromksidektokside kaccelerationkandktopkspeedkinklateralksprinting krotationalkpowerkinkswinging,kstri ing,kandkthrowing krunning,kjumping,kandkthrowingkeventskinktrac kandkfield ksquatkandkdeadliftkstrengthkinkpowerlifting ksnatchkandkcleank&kjer kpowerkinkweightlifting kstrengthkandkconditioningkinkstrongmankevents kthrustingkpowerkforkmountkescapeskandksubmissionskinkMMA kground-basedkhorizontalkpushingkforcekandkopponentkmanipulationkinkfootballkandk martialkarts kinclinedksprintingkandkclimbingkstrengthkandkendurance kdecelerationkinkbac pedaling,klateralkrunning,kandkrotationalkmovements kincreasedkthrustingkfrequencykandkincreasedksatisfactionkfromkfemalekpartners* *kThiskwaskaknon-scientifickstudy,khowever.kFurtherkresearchkmaykbekneeded. Akstrong,kpowerfulkgluteuskmaximuskiskoftenkwhatkseparatekthekelitekathletekfrom kthekaveragekathlete. Askathleteskadvance,ktheyklearnktokincorporatektheirkhipkandklegkmusculaturekint oktheirkmovementsktokakmuchkhigherkdegree.kForkexample,kbeginnerkshot-putterskus ekpredominantlyktheirkupperkbodykmuscleskwhenkthrowing,kwhereaskadvancedkshotkpu tterskusekpredominantlyktheirklegkmuscles. Thekcorrelationkbetweenkathletickachievementskinkbeginnerkathletes'karmkstrength kisk.83,kwhereaskthekcorrelationkbetweenkathletickachievementskinkbeginnerkathle tes'klegkstrengthkisk.37. Thatkmeanskthey'reknotkusingktheirklegskenough! Forkadvancedkathletes,kthekcorrelationskflipkflopktok.73kandk.87,krespectively. Inkotherkwords,kinkorderkforkathletesktokadvance,ktheykmustklearnkhowktokderivek maximumkpowerkfromkthekhipskandklegs.kInkorderkforkthiskadvancementktokta ekplac e,kakfoundationkofkadequatekcorekstrengthkandkhipkmobilitykiskankabsolutekprereq uisite. Length-TensionkRelationships Length-tensionkrelationshipskdictatekthekamountkofkmuscularkforcekthatkcankbekpr oducedkatkakgivenktime.kThiskphenomenonkhasktokdokwithktheknumberkofkcross-bridg eskthatkcankformkatkakgivenkjointkangle.kAkmusclekcontractskbestkwhenkitkiskatki tskoptimalklength,kwhichkiskeitherkatkrestingklengthkorkslightlykstretchedkatk1. 2ktimeskitskrestingklength,kdependingkonkthekmuscle.kWhenkakmusclekiskeitherksho rtenedkorkoverstretched,kitkcannotkproducekitskmaximumkforce. Duringkhipkextensionkexercises,kthek neekactionkthatkoccurskwhilekthekhipskareke xtendingkorkextendedkhelpskdeterminekthekmuscularkactivationkduektoklength-tensi onkrelationshipskandkvariouskmusclekcontractionktypes. Therekarekfivektypeskofk neekactionskthatkcankoccurkduringkhipkextensionkexercis es:kextension,ksemi-straightkleg,kstraightkleg,kbentkleg,kandkflexion.kForkexamp le,katkthekbottomkofkaksquatkthekhamstringskarekshortenedkandkcan'tkcontributeka skmuchkasktheykcankduringkakdeadlift.

DirectionalkLoadkVectors Inkthekbody-planeskmodelk(frontal,ksagittal,ktransversekplanes),kakjumpkandkaksp rintkarekbothksagittalkplanekactivities;ktherekisknokdistinctionkbetweenkthektwo kevenkthoughktheykpropelkthekbodykinktwokdifferentkdirections.kIkcreatedkloadkve ctorkterminologyktokmorekadequatelykdescribekmovementkinksportskandkthekweightkr oom. Whenkcreatingkthekmodel,kIkusedkthekdirectionkofkthekloadkinkthekweightkroomkrat herkthankthekdirectionkinkwhichkwekpropelkthekbodykinksportsk(theykarekopposites ).kLoadkvectorskreferktokthekdirectionkofkthekresistancekrelativektokthekhumankb ody.kSincekloadkvectorskarekrelativektokthekbody,konekmustkconsiderkbothkthekpos itionkofkthekhumankandkthekdirectionkofkthekresistancekinkorderktokdeterminekthe kloadkvector.kThekfollowingkdiagramskdepictktwokwayskofkillustratingktheksixkpri marykloadkvectorskinksportskandkstrengthktraining: Inksagittalkplanekhipkextension,ktherekarekthreekmainktypeskofkloadkvectors;kaxi al,kanteroposterior,kandkakcombinationkofkaxialkandkanteroposterior.kInkaxialkhi pkextensionkexercises,kthekdirectionkofkthekresistancekcomeskfromktopktokbottomk (orkvicekversa)kinkreferencektokanatomicalkposition. Inkanteroposteriorkhipkextensionkexercises,kthekdirectionkofkthekresistancekcome skfromkfrontktokbac k(orkvicekversa)kinkreferencektokanatomicalkposition. Inkaxial/anteroposteriorkblendkhipkextensionkexercises,kthekdirectionkofkthekres istancekiskhalfwaykbetweenkaxialkandkanteroposteriorkatkak45kdegreekanglekrelati vektokthekhumankbody. Freekweightkandkbodyweightkaxialkhipkextensionkexerciseskarekusuallykperformedkw hilekstanding,kwhilekanteroposteriorkhipkextensionkexerciseskarekperformedkinkth eksupine,kquadruped,korkpronekpositions.kMostkpeoplekperformksolelykaxialklowerk bodykexerciseskandkneedktokperformkanteroposteriorklowerkbodykexerciseskandkexer ciseskfromkthekotherkvectorsktokmaximizektheirkathleticismkandkmusclekactivation kandktokbalancektheirkstrengthklevelskandkpreventkinjuries. Axialkactivitieskincludeksquatting,kdeadlifting,kandkjumping.kAnteroposteriorkac tivitieskincludekhipkthrusting,kbac kextensions,kandktop-speedksprinting.kAxial/ anteroposteriorkblendkactivitieskincludekwal ingklunges,k45kdegreekhypers,ksledk pushing,kbroadkjumping,kandkaccelerationksprints. Loadkvectorskprofoundlykimpactkmuscularkactivationkinkhipkextensionkexercises.kW henkakguykintendsktokmovekhiskhipskupwardkwithkmaximalkforce,kaskinkthekcasekofk akverticalkjump,ksquat,korkdeadlift,kthekgluteuskmaximuskmuscleskaren'tkactivate dknearlykaskmuchkasktheykarekwhenkhekintendsktokmovekhiskhipskforwardkwithkmaxim alkforce,kaskinkthekcasekofkaksprint,khipkthrust,korkreversekhyper. Wolff'sklawkstateskthatkifkloadingkonkakparticularkbonekincreases,kthekbonekwill kremodelkitselfkoverktimektokbecomekstrongerktokresistkthatksortkofkloading.kThe kdirectionkofkthekloadingkcauseskthekcollagenkfiberskwithinkbonektokconformktokt heklineskofkstresskexperiencedkbykthekbone. Axialkloadingkcauseskdifferentkbonekadaptationskthankanteroposteriorkloading.kSi milarly,kmuscleskbecomekstrongerkoverktimektokresistkvariouskloadingkpatternskas kwellk(notkthroughkcollagenkadaptationskbutkthroughksarcomerickhypertrophykandki ncreasedkHTMUkstimulation). Althoughkmostkguyskhaveksignificantlyktappedkintoktheirkaxialkhipkextensionkstre ngthkcapacitykbykperformingkyearskofksquatskandkdeadlifts,ktheykhaven'tkscratche dktheksurfacekregardingktheirkanteroposteriorkhipkextensionkstrengthkcapacity.

Forkexample,kifkyou'vekperformedkmilitarykpressk(axialkloaded)kforkyearskbutkhad kneverkperformedkaksingleksetkofkbenchkpressk(anteroposteriorkloaded),kyourkdelt oidskandktricepskwouldkbeksufficientlykdeveloped,kbutkyourkpecskandktricepskwoul dkhavekmuchkroomkforkincreasedkdevelopment. Ifkyou'vekperformedksquatskandkdeadliftsk(axialkloaded)kforkyearskbutkhaveknever kperformedkaksingleksetkofkhipkthrustskorkweightedkbac kextensions,kyourkquadric epskandkerectorkspinaekwouldkbeksufficientlykdeveloped,kbutkyourkgluteskandkhams tringsk(anteroposteriorkloaded)kwouldkhavekmuchkroomkforkincreasedkdevelopment. Here'skakgoodkrulektok eepkinkmind:ksquatskandklungeskarekthek ingskofkquadkexer cises;kdeadliftskandkgoodkmorningskarekthek ingskofkerectorkspinaekexercises;khi pkthrustskandkpendulumkquadrupedkhipkextensionskarekthek ingskofkglutekexercises ;kandkweightedkbac kextensionskandkglutekhamkraiseskarekthek ingskofkhamstringke xercises. AngularkKinematics Atkthekhip,kthekfemurkrotateskinsidekthekacetabulum.kInkaxialkloadedkhipkextensi onkexercises,kfullkhipkextensionkiskreachedkatkthekloc outkpositionk(0kdegrees)k andktensionkonkthekgluteuskmaximuskmuscleskiskdramaticallykreducedk(li ekthektop kportionkofkaksquat).kInkanteroposteriorkloadedkhipkextensionkexercises,kfullkex tensionkiskreachedkatk10-20kdegreeskofkhyperextension,kandktensionkonkthekgluteu skmaximuskmuscleskiskmaximizedk(ex:ktopkportionkofkhipkthrust). Inkaxialkhipkextensionkexerciseskli eksquatskandkdeadlifts,khyperextensionkiskda ngerouskbecausekofkthekaw wardkanglekonkthekspinekandksubsequentkcompressivekfor ceskonkthekposteriorkportionskofkthekintervertebralkdiscskandkfacetkjoints. However,kinkanteroposteriorkhipkextensionkexerciseskli ekhipkthrustskandkbac kex tensions,khyperextensionkiskmuchksafer,kaskthekhipskcankhyperextendk10kdegreeskw ithkbentklegs,k20kdegreeskwithkstraightklegs,kandk30kdegreeskwhilekbeingkforcefu llykpulledkbac . Askdictatedkbyklength-tensionkrelationships,ksincekthekgluteuskmaximuskmuscleskc ontractkbestkatkrestingklength,kthenkanteroposteriorkloadedkexerciseskarekgoingk tokbeksuperiorktokaxialkloadedkexerciseskbecausekthere'skmaximumktensionkplacedk uponkthekgluteskatkneutralkandkintokhyperextension,kwherekthekgluteskarekinkthei rkstrongestkcontractionkzone. Pea kActivationkPositionskandkGlutekZones Whilekmeankactivationkiskthekaverageklevelkofkactivationkthroughoutkankentirekre petitionkorkset,kpea kactivationkiskthekhighestklevelkofkactivationkreachedkduri ngkakrepetitionkorkset. Thekgreatestkpea kglutekactivitykinkaksquatkandklungekoccurskdownklowkinkthekbot tom-rangekork"stretched-position."kThekgreatestkpea kglutekactivitykinkakdeadlif tkoccurskatkloc outkork"mid-rangekposition."kThekgreatestkpea kglutekactivitykin kakhipkthrustkoccurskintokhyperextension,kwhichkiskthekend-rangekork"contractedk position." Allkglutekzoneskneedktokbektrainedkforkmaximumkglutealkdevelopment,kmaximumkglut ekstrength,kandkmaximumkglutekpower.kGlutekstrengthkiskzone-specific;kit'skpossi blektokbekstrongkinkonekzonekandknotkanother.kForkexample,kyoukmaykhavekstrongkg luteskdownklowkwithktheksquatkbutknot-so-strongkgluteskatkthektopkofkakdeadliftk orkintokthekhyperextensionkrangekinkthekhipkthrust. Ideally,kyoukshouldkstrivekforkoptimalkstrengthkinkallkthreekglutekzones.kInkspo rts,kratekofkforcekdevelopmentk(RFD)kiskthekmostkimportantkfactorkinkproducingke

xplosivekforce.kMuscleskneedktokbekstrongkatkallkrangeskofkmotionksoktheirkpulse skcanksummatekandkproducekmaximumkpropulsion. Althoughkit'skimportantktokperformkmovementskexplosively,kit'skalsokimportantkto kusekheavykenoughkweightktokwherekyoukfeelkthekresistancekallkthekwaykthroughkth ekmovement.kDuringkhip-hyperextensionkmovements,ksomekguyskwithkstrongkhamstring skandkwea kgluteskwillkflingkthekweightkupkatkthekbottomkandkfailktokusekthekglu teskupktop. Oftenkthey'llkfailktokachievekfullkrangekofkmotionk(ROM)kbecausekofktheirkwea kg luteskandktightkhipkflexors.kThiskiska inktoksomeonekwhokhaskstrongkpecs,kfrontk delts,kandklatskbutkwea ktricepskflingingkthekweightkupkonkakbenchkpresskandkfai lingktokcontrolkthekweightkupktopktokincorporatekthektriceps. Thiskstrategykisksuboptimalkaskthekguykwouldkalsokbenefitkfromkhavingkstrongktri ceps.kIt'skimperativekthatkyouklearnktokopenkupkyourkhipskandkusekforkglutes.kFo rksomekthiskiskautomatic,kforkotherskitkjustkta esktime. Thek7kCategorieskofkHipkExtensionkExercises Allksagittalkplanekhipkextensionkexerciseskfallkintokonekofksevenkcategories: 1.kaxialkextension 2.kaxialksemi-straightkleg 3.kanteroposteriorkstraightkleg 4.kanteroposteriorkbentkleg 5.kanteroposteriorkextension 6.kanteroposteriorkflexion 7.khybridsk(axial/anteroposteriorkblends) Eachkofkthesekcategorieskhaskunilateralk(singleklimb)kandkbilateralk(dualklimb)k counterparts.kThekfirstktermkrefersktokthekloadkvectorkandktheksecondktermkrefer sktokthek neekactionkwhilekthekhipskarekextendingkorkextended. Axialkextensionkexercises Axialkextensionkexerciseskincludeksquats,klunges,kBulgarianksquats,kstepkups,kan dksingleklegksquats.kTheykarekloadedkfromktop-to-bottom,kinvolveksimultaneouskhi pkandk neekextension,kandkarekstretched-positionkexercises. Stretched-positionkhipkextensionkexerciseskproducekmorekgluteksorenesskthankcont racted-positionkhipkextensionkexerciseskduektoktheklevelkofkmicro-traumaktheykde liverktokthekmusclekfibers.kThiskiskbecausekthekmusclekiskproducingkitskstronges tkcontractionkwhilekthekmusclekiskbeingkforcefullykstretched.kThekeccentrickdece lerationkandksubsequentkreversalkintokconcentrickaccelerationkcankleadktokextrem eklevelskofkdelayed-onsetkmuscleksorenessk(DOMS). Thiskexplainskwhyksquatskandklungeskproducekthekmostkgluteksorenesskoutkofkallkh ipkextensionkexercises,kespeciallykinktheklowerkglute/hamktie-inkareakwhichkiskh itkhardest.kInkaddition,katkthekbottomkofkaksquatkorklunge,kthekhamstringskareks hortened,kwhichkdecreasesktheirkcontributionkandkforceskthekglutesktokta ekonkth ekbruntkofkthekhipkextensionkrequirements. Andkifkyoukemploykthek"sitkbac ,kchestkup,k neeskout,kspreadkthekfloor,kgokdeep" ktechniquekthenkyou'llkmaximizekthekstretchkinkthekgluteskandktheirkforcekcontri butionkinktheksquat. However,kstretched-positionkhipkextensionkexerciseskdon'tkproducekmuchkmusculark tensionkatkthektopkofkthekmovementk(atkthekexercise'skloc out).kDuektokthekdecre asedkmuscularktensionkupktop,kbloodkiskleftkfreektokdissipatekandkescapekthekare

a,kwhichkexplainskwhyksquatskandklungeskdon'tkprovidekakpumpkorkburningksensatio nkinkthekglutes.kStretched-positionkhipkextensionkexerciseskalsokwor kthekquadsk thekbestkandkproducekthekgreatestkadductorkmagnusksoreness. AxialkSemi-StraightkLegkExercises Axialksemi-straightklegkexerciseskincludekdeadlfits,kgoodkmornings,kandksinglekl egkRDL's.kTheykarekloadedkfromktop-to-bottom,kinvolvekhipkextensionkwithksemi-st raightklegsk(askwellkaskslightk neekextensionkatkthekloc out),kandkarekactuallyk mid-rangekpositionkexercises. Mid-rangekpositionkhipkextensionkexerciseskliekinkbetweenkstretchedkpositionkhip kextensionkexerciseskandkcontracted-positionkhipkextensionkexercises.kTheykcankp roducekgluteksorenesskbutknotktoktheksamekdegreekaskstretched-positionkhipkexten sionkexercises.kTheykcankalsokproducekakmild-pumpkbutknotktoktheksamekdegreekask contracted-positionkhipkextensionkexercises. Forkexample,katkthekbottomkofkakdeadlift,kthekhamstringskarekinkankexcellentkpos itionkforkmaximalkcontraction.kAskthekmovementkrises,kthekgluteskbecomekmorekimp ortantkandkarekmandatorykforkprovidingkthekforwardkhipktranslationknecessarykfor kloc out.kMid-rangekpositionkhipkextensionkexercisesktargetkthekerectorkspinaekb etterkthankanykotherkexercises. AnteroposteriorkSraightkLegkExercises Anteroposteriorkstraightklegkexerciseskinvolvekhipkhyperextensionkwithkstraightk legs.kThey'rekloadedkfromkfront-to-bac kandktheykincorporatekthekupperkgluteskin kadditionktoktheklowerkglutes.kTheykfunctionksimilarlyktokaxialksemi-straightkle gkexerciseskbykhavingkgoodkhamstringkinvolvementkdownklowkandkincreasedkglutekin volvementkupktop. They'rekstraightklegkcontracted-positionkexercises,kwhichkarekthekbestkhamstring kactivatorskandkthekgreatestkpump,kburn,kandkcrampkproducerskinkthekhamstrings.k Exampleskofkanteroposteriorkstraight-legkexerciseskarekbac kextensions,kreversek hypers,kandkstraightklegkbridges. AnteroposteriorkBentkLegkExercises Anteroposteriorkbent-legkexerciseskinvolvekhipkhyperextensionkwithkbentk nees.kT hey'rekloadedkfromkfront-to-bac kandkwor kthekupperkgluteskinkadditionktoktheklo werkglutes.kThey'rekthekbestktotalkglutekactivatorskbecausekthek neeskstaykbent, kwhichkdecreaseskhamstringkinvolvementkandkforceskthekglutesktokpic kupkthekslac . They'rekbent-legkcontracted-positionkhipkextensionkexerciseskwhichkproducekthekh ighestklevelskofkbothkmeankandkpea kglutekactivitykbecausekthekgluteskarekwor ed kprettykhardkatkthekbottomkofkthekmovementkbutkespeciallykhardkatkthektopkofkthe kmovementkatkthekhyperextensionkrange. Duektokthiskphenomenon,kmuscularktensionkneverksubsideskandkbloodkiskliterallykt rappedkandkincapablekofkescaping.kThiskexplainskwhykhipkthrustskandkpendulumkqua drupedkhipkextensionskproducekthekgreatestkpump,kburn,kandkcrampingksensationkou tkofkanykotherkhipkextensionkexercises;kthekconstantktensionkpoolskthekbloodkwhi chkcankbekgoodkforkocclusion/hypoxiakandkfascialkstretching,kinkadditionktokbein gkgoodkforkbothksarcomerickandksarcoplasmickhypertrophy. However,kduringkthesekexerciseskthekgluteskaren'tkplacedkunderktheksamekamountko fkstresskatkthekbottomkrangekofkmotionkasksquatskorklunges,ksoktheykdoknotkprodu ceknearlykaskmuchkgluteksoreness.kExampleskofkbent-legkanteroposteriorkexercises karekglutekbridges,khipkthrusts,kpendulumkquadrupedkhipkextensions,kbentklegkbac

kextensions,kandkbentklegkreversekhypers.

Atkthekbottomkofkthekmotion,kthekhamstringskarekshortenedkandkthekgluteskarekopt imallykloaded.kAskthekmovementkprogresseskthek neekstraightenskandkthekhamstring skbecomekmorekactive.kThekleverkarmkincreaseskandkthekhipskcankhyperextendk20kde greeskwithkstraightklegsk(askopposedktokonlyk10kdegreeskwithkbentklegs). Butkthek nee-straighteningkproducedkbykthekquadricepskallowskthekhamstringsktokl engthen,kwhichkincreasesktheirkinvolvementkandkta esksomekofkthekburdenkoffkthek glutes.kThiskma eskanteroposteriorkextensionkexercisesksecondkonlyktokanteropost eriorkbent-legkexerciseskinkmeankglutekactivity.kExampleskofkanteroposteriorkext ensionkexerciseskarekpull-throughs,kKettlebellkswings,kandkreverseklegkpresses. AnteroposteriorkFlexionkExercises Anteroposteriorkflexionkexerciseskinvolveksimultaneouskhipkhyperextensionkandk n eekflexion.kThey'rekloadedkfromkfront-to-bac kandkwor kthekupperkgluteskinkaddit ionktoktheklowerkglutes.kTheykbeginkwithkstraightklegs,kwhichkiskoptimalkforkham stringkinvolvement.kAskthekmovementkprogresses,kthekhamstringskwor kdualkroleska sk neekflexorskandkhipkextensors. Atkthektopkofkthekmovement,kthek neeskarekbent,kthekhamstringskarekshortened,kan dkthekgluteskarekcontractingkverykhard.kAnteroposteriorkflexionkexerciseskarekse condkonlyktokanteroposteriorkstraight-legkexerciseskinkmeankhamstringkactivity.k Exampleskofkanteroposteriorkflexionkexerciseskarekglute-hamkraises,kstabilitykba llklegkcurls,kglidingklegkcurls,kandkslidingklegkcurls. Hybrids Hybridskarekblendedkvectorskthatkcontainkankevenkmixturekofkaxialkandkanteropost eriorkcomponents,kwhichkcreatek45kdegree-angledkvectors.kExerciseskli eksledkpus hes,kstadiumksprints,k45-degreekhypers,kandkwal ingklungeskarekhybrids. FeelkYourkGlutes! Ikdon'tkwantktokgetkarrestedkforkincitingkmass-molestation,kbutkIkseriouslykreco mmendkthatkyoukfindksomeonek(preferablykJessicakAlba,kVidakGuerra,korkSha ira)kw hokwillkletkyouksqueezektheirkentirekbuttkchee kwhilektheykperformkvariouskglute kexercises.kIkrecommendkthatkyoukhavekyourkvolunteerkperformkakbodyweightksquat, kgoodkmorning,klunge,ksingleklegkhipkthrust,kquadrupedkhipkextension,klyingkabdu ction,kandkclam. Ifkyoukhavekaccessktokweightskandkbands,kthenkthrowkinkakbarbellksquat,kdeadlift ,klunge,kglutekbridge,khipkthrust,kbandkstandingkabduction,kbandkseatedkabductio n,kandkbandkexternalkrotation.kIkbelievekthatkyoukcanklearnkaktonkaboutkthekglut eskfromkthisktenkminutekactivityk(orksix-hourkactivitykifkyou'rekluc ykenoughkto kgetkSha ira). PuttingkitkAllkTogether Ik now,kIk now,knowkI'vekgonekandkscrewedkeverythingkupkbykaddingkmorekcomponent sktokprogramkdesign.kInkadditionktokconsideringkthekwor out-split,kfrequency,kvo lume,kintensity,kdensity,kandkfluctuationkofktrainingkstress,kit'skalsokimportan

AnteroposteriorkExtensionkExercises Anteroposteriorkextensionkexerciseskinvolveksimultaneouskhipkhyperextensionkandk neekextension.kThey'rekloadedkfromkfront-to-bac kandkwor kthekupperkgluteskinka dditionktoktheklowerkglutes.kTheykproducekakconsistentlykhighklevelkofkglutekact ivationkthroughoutkthekmovementkaskwell.

tktokconsiderkvarietykinkexercisekselection. Varietykpreventskhabituation.kThiskiskwhyktemplateskwor kwell.kAsklongkaskonekwo r skhardkonkatkleastkonekmovementkeachkwee kfromkthekvariouskcategories,kthenkst rengthkforkthatkpatternkshouldkremainkelevated. Somekofkthekmanykvariablesktokconsiderkwithkhipkextensionkexercisekincludekresis tancektype,kcenterkofkgravity,klimbknumber,k inetickchainktype,kcontractionkposi tion,k neekaction,kloadkvectors,klevelkofkstability,kROM,kstancekwidth,kcontract ionktype,ktempo,kandkstrengthktypek(effortkmethod). YourkWee lykGlutekFix Here'skaktemplatekthatkcankbeksplitkapartkdependingkuponktheknumberkofktimeskper kwee kyoukhitktheklowerkbody.kThekfollowingkcategorieskshouldkbektrainedkonkakwe e lykbasiskforkoptimalkstrengthkdevelopment: 1.kBilateralkaxialkextensionkexercisek(ex:ksquat,kfrontksquat) 2.kUnilateralkaxialkextensionkexercisek(ex:kBulgarianksquat,khighkstepkup) 3.kAxialksemi-straightklegkexercisek(ex:kdeadlift,kgoodkmorning) 4.kAnteroposteriorbent-legkexercisek(ex:khipkthrust,kpendulumkquadrupedkhipkexte nsion) 5.kAnteroposteriorstraightklegkexercisek(ex:kbac kextension,kreversekhyper) Hybrids,kanteroposteriorkflexion,kandkanteroposteriorkextensionkexerciseskcankbe kthrownkinkfromktimektoktimekinksubstitutionkforkotherkcategories.kFurthermore,k morektargetedkwor kcankbekincorporatedkaskwellkaskhipkabduction,khipkexternalkro tation,khipkflexion,khipkadduction,khipkinternalkrotation,k neekflexion,kandk ne ekextensionkexercises.

Here'skakchartkthatkhoneskinkonktheklevelskofkglutekactivationkIkreceivedkfromkv ariouskexerciseskinkreferencektokMVC. BilateralkAxialkExtensionkExercises Exercisek Resistance (lbs)k Mean Activationk%k Pea Activationk% FullkSquatk 315k 35.6k 114.0 SumokSquatk 315k 27.6k 85.4 FrontkSquatk 265k 35.0k 91.7 LowkBoxkSquatk 315k 20.0k 103.0 HighkBoxkSquatk 345k 28.9k 105.0 ZercherkSquatk 295k 45.0k 92.7 LeverkSquatk 270k 26.8k 95.2 KneelingkSquatk 495k 66.8k 159.0 UnilateralkAxialkExtensionkExercises Exercisek Resistance (lbs)k Mean Activationk%k Pea Activationk% Wal ingkLungek 225k 27.7k 94.7 ElevatedkStatickLungek 100k 25.1k LeverkLungek 90k 33.8k 70.7 HighkStepkUpk Bodyweightk 25.0k LowkStepkUpk 95klbsk 17.9k 45.1 BulgariankSquatk 185k 21.7k

64.4 189.0 54.2

JustkinkCasekYou'rekWonderingkWhatkExercisesktokPic

SinglekLegkWallkSlidek Bodyweightk SinglekLegkBoxkSquatk Bodyweightk BlastkStrapkPistolk Bodyweightk

11.0k 17.3k 17.9k

26.4 39.1 36.2

BilateralkAxialkSemi-StraightkLegkExercises Exercisek Resistance (lbs)k Mean Activationk%k Pea Activationk% Deadliftk 495k 55.0k 110.0 SumokDeadliftk 495k 51.9k 98.4 HexkBarkDeadliftk 495k 37.6k 73.8 GoodkMorningk 265k 34.0k 87.7 RomaniankDeadliftk 405k 24.3k 69.6 SnatchkGripkDeadliftk 455k 43.1k 95.2 Hac kLiftk 335k 32.8k 121.0 GlutekPunchk 230k 26.0k 77.5 SeatedkGoodkMorningk 185k 8.9k 25.2 UnilateralkAxialkSemi-StraightkLegkExercises Exercisek Resistance (lbs)k Mean Activationk%k Pea Activationk% KingkDeadliftk 95k 27.6k 55.6 SinglekLegkRomaniankDeadliftk 200k 31.1k BulgariankDeadliftk 225k 46.8k 69.5 SinglekLegkGoodkMorningk 95k 21.2k SinglekLegkGlutekPunchk 90k 22.7k 55.9

BilateralkAnteroposteriorkBentkLegkExercises Exercisek Resistance (lbs)k Mean Activationk%k Pea Activationk% HipkThrustk BluekBandk 94.5k 224.0 HipkThrustk 405k 84.1k 180.0 HipkThrustk 275kplusk2kRedkBandsk 119.0k 235.0 BentkLegk45kDegreekHyperk 2kRedkBandsk 67.1k BentkLegk45kDegreekHyperk 100k 46.0k 155.0 BentkLegkBac kExtensionk 1kRedkBandk 48.6k BentkLegkBac kExtensionk 100k 46.0k 149.0 BentkLegkBac kExtensionk 100kplusk1kRedkBandk BentkLegkReversekHyperk 150k 111.0k 163.0

UnilateralkAnteroposteriorkBentkLegkExercises Exercisek Resistance (lbs)k Mean Activationk%k Pea Activationk% PendulumkQuadrupledkHipkExtensionk 100k 112.0k 185.0 SinglekLegkHipkThrustk RedkBandk 43.5k 120.0 SinglekLegkPrisonerkBentkLegk45kDegreekHyperk Bodyweightk SinglekLegkPrisonerkBentkLegkBac kExtensionk Bodyweightk SinglekLegkBentkLegkBac kExtensionk 25kplusk1kRedkBandk SinglekLegkBentkLegkReversekHyperk 100k 122.0k 199.0 QuadrupledkHipkExtensionk Bodyweightk 26.4k 135.0 SinglekLegkGlutekBridgek Bodyweightk 26.1k 119.0 BilateralkAnteroposteriorkStraightkLegkExercises

66.4 55.4

135.0 139.0 89.8k 158.0

33.6k 41.4k 65.9k

99.8 105.0 134.0

Exercisek Resistance (lbs)k Mean Activationk%k Pea Activationk% ReversekHyperk 180k 43.7k 123.0 45kDegreekHyperk 2kRedkBandsk 45kDegreekHyperk 100k 36.4k Bac kExtensionk 1kRedkBandk 36.4k Bac kExtensionk 100k 42.4k 105.0 ElevatedkStraightkLegkGlutekBridgek PoorkMan'skBac kAttac k PurplekBandk

UnilateralkAnteroposteriorkStraightkLegkExercises Exercisek Resistance (lbs)k Mean Activationk%k Pea Activationk% SinglekLegkReversekHyperk 100k 97k 203 SinglekLegkPrisonerk45kDegreekHyperk Bodyweightk 39.2k SinglekLegkPrisonerkBac kExtensionk Bodyweightk 45.3k SinglekLegkBac kExtensionk 25kplusk1kRedkBandk 65.9k SinglekLegkElevatedkStraightkLegkGlutekBridgek Bodyweightk BilateralkAnteroposteriorkExtensionkExercise Exercisek Resistance (lbs)k Mean Activationk%k Pea Activationk% PullkThroughk 260k 81.8k 143.0 UnilateralkAnteroposteriorkExtensionkExercise Exercisek Resistance (lbs)k Mean Activationk%k Pea Activationk% BirdkDogk Bodyweightk 39.9k 135.0 AnteroposteriorkFlexionkExercises Exercisek Resistance (lbs)k Mean Activationk%k Pea Activationk% NaturalkGlutekHamkRaisek Bodyweightk StabilitykBallkLegkCurlk Bodyweightk GlutekHamkRaisek Bodyweightk 14.1k GlutekHamkRaisek 50k 30.7k 104.0 GlutekHamkRaisek 2kRedkBandsk 16.2k SlidingkLegkCurlk Bodyweightk 20.9k AbductionkExercise Exercisek Resistance (lbs)k Mean Activationk%k Pea Activationk% StandingkBandkAbductionk TransversekAbductionkExercise Exercisek Resistance (lbs)k Mean Activationk%k Pea

43.8k 96.7 130.0 50k 48.4k

125.0

14.9k 143.0

66.8

108.0 151.0 134.0 22.9k

118.0

5.5k 3.0k 44.2 82.3 102.0

9.9 7.4

1kRedkBandk

18.6k

46.1

Activationk% BandkClamk

1kRedkBandk

27.1k

57.8

ExternalkRotationkExercise Exercisek Resistance (lbs)k Mean Activationk%k Pea Activationk% StandingkCablekExternalkRotationk AdductionkExercise Exercisek Resistance (lbs)k Mean Activationk%k Pea Activationk% StandingkCablekAdductionk TransversekAdductionkExercise Exercisek Resistance (lbs)k Mean Activationk%k Pea Activationk% SeatedkSwisskBallkAdductionk Wrap-up

Hipkextensionkmaykneverkbekasksexykaskbenchingkakfewkhundredkpoundskorkstrapping ksomekplateskaroundkyourkwaistkforkweightedkchin-ups,kbutkfocusingkonkthekdiffer entkforcekvectorskandkexerciseskwillkhavekakbiggerkimpactkonkyourktrainingkthank youkmaykthin . AdvancedkGlutekTraining Contestkglutes. AdvancedkGlutekTraining JamiekEason'skbac kseatkta eskakbac kseatktoknokone. AdvancedkGlutekTrainingkAdvancedkGlutekTrainingkAdvancedkGlutekTrainingkAdvanced kGlutekTrainingkAdvancedkGlutekTrainingkAdvancedkGlutekTrainingkAdvancedkGlutekT rainingkAdvancedkGlutekTraining ThekGlutekBridgekdemonstratedkbykKatiekCole. AdvancedkGlutekTraining ThekHipkThrustkdemonstratedkbykKatiekCole. AdvancedkGlutekTrainingkAdvancedkGlutekTraining PaulinekNordin,kvyingkforkthekNobelkGlutekPrize. AdvancedkGlutekTrainingkAdvancedkGlutekTraining VidakGuerra,kfavoritekofkglutekfanskeverywhere. AdvancedkGlutekTraining JamiekEason'skglutes,kpleasingkANDkfunctional. AboutkBretkContreras TAG

30k

20.1k

48.2

100k

3.4k

6.0

SwisskBallk

2.5k

4.4

BretkContreraskreceivedkhiskmaster'skdegreekfromkArizonakStatekUniversitykandkha skbeenkakCertifiedkStrengthkandkConditioningkSpecialistkandkfitnesskstudiokowner kforkthekpastkseveralkyears.kIfkyoukhavekcommentskorkquestionskforkBret,korkifky ou'dkli ektokpurchasekAdvancedkTechniqueskinkGluteikMaximikStrengthening,kplease kvisitkhiskwebsitekatkTheGluteGuy.comkorkemailkhimkatkbretcontreras@hotmail.com.