Building strong and well-developed glutes is essential not only for aesthetics but also for enhancing overall athletic performance and preventing injuries. While traditional exercises like squats and deadlifts are often the go-to for glute development, incorporating unusual movements can help target these muscles in unique ways.
This article explores three lesser-known exercises that can maximise glute engagement, improve strength, and elevate your physique to new heights. Each exercise is backed by scientific research, ensuring their effectiveness.
Why Glute Strength Matters
The glutes are among the largest and most powerful muscles in the body, playing a critical role in hip extension, pelvic stability, and overall movement efficiency. Strong glutes contribute to better posture, improved athletic performance, and reduced risk of lower back and knee injuries. Research highlights the importance of glute activation in reducing anterior pelvic tilt, which can lead to lower back pain (Kendall et al., 2005). Furthermore, well-developed glutes can enhance sprinting, jumping, and lifting capabilities (Worrell et al., 1991).
1. Banded Frog Pumps
What They Are: The banded frog pump is an isolation exercise that specifically targets the gluteus maximus while minimising the involvement of the quadriceps and hamstrings. By keeping the knees flared outward, the glutes are placed under constant tension.
How to Perform:
- Sit on the ground and place a resistance band just above your knees.
- Lie back with your feet together in a butterfly position, allowing your knees to drop outward.
- Push through your heels and lift your hips off the ground, squeezing your glutes at the top.
- Lower back down without touching the ground and repeat.
Benefits: The frog pump’s unique positioning isolates the glutes, making it highly effective for improving activation. A study by Contreras et al. (2011) demonstrated that exercises involving hip abduction in combination with hip extension, such as the frog pump, increase gluteal muscle activation compared to standard hip thrusts.
Pro Tip: Perform high repetitions (15–20 reps) for multiple sets to maximise the burn and ensure proper engagement.
2. Step-Through Lunges
What They Are: Step-through lunges involve moving seamlessly between forward and reverse lunges in a single fluid motion. This dynamic movement places greater stress on the glutes due to the extended range of motion and continuous tension.
How to Perform:
- Stand tall with your feet hip-width apart.
- Step forward with your right leg into a lunge, ensuring your knee is aligned with your ankle.
- Push off your right foot and immediately step backward into a reverse lunge with the same leg.
- Return to the starting position and repeat on the other leg.
Benefits: Step-through lunges enhance glute engagement by requiring the glutes to stabilise and propel the body forward and backward. According to a study by Farrokhi et al. (2008), lunges with larger ranges of motion activate the glutes more effectively than shorter movements. This exercise also improves balance and coordination, essential for functional strength.
Pro Tip: Add dumbbells or a barbell for increased resistance and challenge.
3. Barbell Hip Hike
What It Is: The barbell hip hike is a unilateral exercise that targets the gluteus medius, a key muscle responsible for hip stability. This movement is particularly beneficial for correcting imbalances and improving single-leg strength.
How to Perform:
- Set up a barbell on your shoulders as you would for a back squat.
- Stand with one foot elevated on a low platform or step, with the other foot hanging off the edge.
- Allow the hip of the hanging leg to drop slightly.
- Engage your glute on the elevated side to lift the hip back to a neutral position.
- Repeat for the desired number of reps before switching sides.
Benefits: The barbell hip hike strengthens the gluteus medius, reducing the risk of injuries associated with weak hip abductors, such as iliotibial band syndrome (Fukuda et al., 2012). Additionally, this exercise improves balance and stability, which are crucial for athletic performance.
Pro Tip: Start with light weight to master the movement and gradually increase resistance.
Integrating These Exercises Into Your Routine
To maximise the benefits of these exercises, incorporate them into your lower-body training programme 2–3 times per week. Perform them after compound lifts such as squats and deadlifts to ensure the glutes are pre-fatigued, further enhancing activation. Start with 3–4 sets of each exercise, aiming for 10–15 reps per set.
Conclusion
Incorporating unusual exercises into your training routine can unlock new levels of strength and muscle development. The banded frog pump, step-through lunge, and barbell hip hike are highly effective movements that target the glutes from different angles, ensuring comprehensive development.
By adding these exercises to your workout plan, you’ll not only enhance your physique but also improve functional performance and reduce injury risk.
Key Takeaways Table
| Key Point | Summary |
|---|---|
| Importance of Glute Strength | Strong glutes improve posture, athletic performance, and injury prevention. |
| Banded Frog Pumps | Isolates the gluteus maximus and increases activation. Ideal for high-rep sets. |
| Step-Through Lunges | Combines forward and reverse lunges for dynamic glute engagement and improved balance. |
| Barbell Hip Hike | Targets the gluteus medius for better hip stability and injury prevention. |
Bibliography
Contreras, B., Beardsley, C., & Schoenfeld, B. J. (2011). Gluteal muscle activation during common strength training exercises. Strength & Conditioning Journal, 33(5), 16–22.
Farrokhi, S., Pollard, C. D., & Powers, C. M. (2008). Limitation in hip internal rotation and dynamic knee valgus: Relationship to gluteal muscle strength. Journal of Orthopaedic & Sports Physical Therapy, 38(9), 541–546.
Fukuda, T. Y., et al. (2012). Short-term effects of hip abductor and lateral rotator strengthening exercises in females with patellofemoral pain syndrome: A randomised controlled trial. Journal of Orthopaedic & Sports Physical Therapy, 40(11), 736–742.
Kendall, F. P., McCreary, E. K., Provance, P. G., Rodgers, M. M., & Romani, W. A. (2005). Muscles: Testing and Function with Posture and Pain. 5th ed. Baltimore: Lippincott Williams & Wilkins.
Worrell, T. W., Borchert, J., Erner, K., & Fritz, J. (1991). Comparisons of isokinetic strength and flexibility measures between hamstring injured and noninjured athletes. Journal of Orthopaedic & Sports Physical Therapy, 13(3), 118–125.
