In his latest workout video, YouTuber Eugene Teo discusses some of the most common mistakes people make when exercising their glutes and suggests two exercises that can help build strength and size in this area.
The first pull is a weighted gluteal bridge. “The main difference between a hip thrust and what might be called a glute thrust or glute bridge is the range of motion you use,” he says. Teo uses a machine to make this move for stability, but he says the same result can be achieved with a barbell or dumbbell.
With this thrust, Teo warns against letting your knees float as you go deeper into the range of motion. This puts the adductors, quads, and hamstrings in stronger positions to contract, releasing tension from the glutes. “If I stop the range of motion just before my knees drift off, the tension stays exactly where I want it. In my glutes,”
The second step that Teo recommends is 45 degree hyperextension with a rounded back. He recommends keeping your abs contracted at all times to avoid engaging your lower back when attempting to work the lower posterior chain.
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“The main focus here is on driving the glutes down and pushing into the bench to lift the body rather than thinking about getting as much height as possible in the exercise,” he says. “The goal is not to achieve more freedom of movement, but to guide your body through as much movement as necessary in order to maximally stimulate the gluteal muscles.”
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