Ultimate Glute Guide - Useful glute building strategies + hardcore glute workout

[vanessa47]

Plate elevation in glute exercises, like Bulgarian split squats or hip thrusts, serves several key purposes to enhance glute activation and challenge:

• Increased Range of Motion: Elevating the working leg or the hips allows for a greater range of motion during the exercise. This deeper range of motion stretches the glutes more at the bottom of the movement and requires them to work harder to contract and lift the weight. Think of it like stretching a rubber band further before you snap it – the further it stretches, the more force it generates.
  
  
• Enhanced Glute Activation: The increased range of motion and the added instability from the elevation force the glutes to work harder to stabilize the body and control the movement. This heightened muscle engagement leads to greater glute activation compared to performing the same exercise without elevation.
• Improved Balance and Stability: Exercises like elevated split squats require more balance and coordination. This engages the smaller stabilizing muscles around the hips and glutes, contributing to overall glute development and functional strength.
• Greater Challenge: Plate elevation adds an extra challenge to the exercise, making it more difficult and stimulating further muscle growth. As you get stronger, you can increase the height of the elevation to continue progressing.
• Targeting Specific Muscle Fibers: By altering the angle and range of motion, plate elevation can shift the emphasis to different parts of the gluteal muscles. For example, a higher elevation in a Bulgarian split squat might target the gluteus maximus more directly.

Examples of Plate Elevation in Glute Exercises:

• Bulgarian Split Squats: Elevating the back foot on a plate or box increases the depth of the lunge, stretching the glutes and quads more.
• Hip Thrusts: Placing a weight plate under the upper back during hip thrusts increases the range of motion and allows for a greater stretch and contraction of the glutes.
• Glute Bridges: Elevating the feet on a bench or box during glute bridges increases the difficulty and range of motion, enhancing glute activation.

 

[Celt123456]

My better half says thank u for the article

 

[AlexDavis43]

Plate elevation in glute exercises, like Bulgarian split squats or hip thrusts, serves several key purposes to enhance glute activation and challenge:

View attachment 219969

• Increased Range of Motion: Elevating the working leg or the hips allows for a greater range of motion during the exercise. This deeper range of motion stretches the glutes more at the bottom of the movement and requires them to work harder to contract and lift the weight. Think of it like stretching a rubber band further before you snap it – the further it stretches, the more force it generates.
  
  View attachment 219968
• Enhanced Glute Activation: The increased range of motion and the added instability from the elevation force the glutes to work harder to stabilize the body and control the movement. This heightened muscle engagement leads to greater glute activation compared to performing the same exercise without elevation.
• Improved Balance and Stability: Exercises like elevated split squats require more balance and coordination. This engages the smaller stabilizing muscles around the hips and glutes, contributing to overall glute development and functional strength.
• Greater Challenge: Plate elevation adds an extra challenge to the exercise, making it more difficult and stimulating further muscle growth. As you get stronger, you can increase the height of the elevation to continue progressing.
• Targeting Specific Muscle Fibers: By altering the angle and range of motion, plate elevation can shift the emphasis to different parts of the gluteal muscles. For example, a higher elevation in a Bulgarian split squat might target the gluteus maximus more directly.

Examples of Plate Elevation in Glute Exercises:

• Bulgarian Split Squats: Elevating the back foot on a plate or box increases the depth of the lunge, stretching the glutes and quads more.
• Hip Thrusts: Placing a weight plate under the upper back during hip thrusts increases the range of motion and allows for a greater stretch and contraction of the glutes.
• Glute Bridges: Elevating the feet on a bench or box during glute bridges increases the difficulty and range of motion, enhancing glute activation.

Not sure why this is a female-targeted post?? Glute training is huge in some variations of Westside Barbell training. Every 4th workout (on a 4-day split) is a glute-dominant day.