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Advanced Techniques in Glutei Maximi Strengthening by Bret ContrerasContentsPart I: Setting the Stage…………………………………………………………………………………………. 8  Preface/Introduction………………………………………………………………………………………….. 9  Strength Training Jargon………………………………………………………………………………….. 13  A List of Plurals ……………………………………………………………………………………………… 15  Can We All Get Along?…………………………………………………………………………………… 16  Sport-Specific Training……………………………………………………………………………………. 18  Synergy in Adaptative Reconstruction to the Training of Various Motor Abilities….. 19  The Gluteal Paradox ……………………………………………………………………………………….. 24  Morphology of the Glutei Maximi…………………………………………………………………….. 26  The Roles of the Glutei Maximi ……………………………………………………………………….. 27  Glute Activation/Glute Strengthening ……………………………………………………………….. 29  Functional Anatomy of the Hip ………………………………………………………………………… 32  Inversion of Muscular Action …………………………………………………………………………… 34  The Hip Extensors…………………………………………………………………………………………… 35     The Hamstring Group ………………………………………………………………………………….. 37     The Gluteal Group ………………………………………………………………………………………. 38     The Deep Hip Rotators ………………………………………………………………………………… 39     The Sartorius………………………………………………………………………………………………. 40     A List of Hip Extensors ……………………………………………………………………………….. 41     The Erector Spinae………………………………………………………………………………………. 42     The Iliopsoas Group…………………………………………………………………………………….. 43     The Quadriceps …………………………………………………………………………………………… 44     The Posterior Chain …………………………………………………………………………………….. 45  The Neutralizing Relationship of the Glutei Maximi and Adductores Magni………….. 46  The Benefits of Strengthening the Gluteals ………………………………………………………… 47     Postural Improvements and Force Couples …………………………………………………….. 48     Injury and Pain Prevention……………………………………………………………………………. 49     Increased Athleticism, Strength, and Power ……………………………………………………. 50     Physique Improvements……………………………………………………………………………….. 51  Glutei Maximi, Have We Pegged You Wrong? ………………………………………………….. 52     Load Vectors………………………………………………………………………………………………. 56     Length-Tension Relationships ………………………………………………………………………. 59     Angular Kinematics …………………………………………………………………………………….. 60  The Importance of Load Vector in Physique Enhancement and Sport Training………. 61  Lack of Glutei Maximi Activation in Today’s Training……………………………………….. 79     Reason One: Bodybuilders and Overdeveloped Gluteals………………………………….. 81     Reason Two: Olympic Weightlifting and Powerlifting …………………………………….. 84     Reason Three: Sport-Specific Training ………………………………………………………….. 86     Reason Four: Strength Coach Budgets …………………………………………………………… 92     Reason Five: Lumbar Compensation and Spinal Compression………………………….. 94     Reason Six: Corrective Exercise……………………………………………………………………. 97     Reason Seven: Researchers…………………………………………………………………………. 101     Reason Eight: Close-Mindedness ………………………………………………………………… 104     Reason Nine: Buns of Steel Backlash…………………………………………………………… 107     Reason Ten: The Nature of Axial vs. Anteroposterior Loading……………………….. 108     Reason Eleven: Perception and Societal Influences ……………………………………….. 109     Reason Twelve- Strength Training Classics ………………………………………………….. 110     Reason Thirteen: Unstable Surface Training…………………………………………………. 113Part II: Factors that Affect Recruitment……………………………………………………………….. 115  Factors that Affect Glutei Maximi Recruitment in Strength Training…………………… 116     Anatomical Segments ………………………………………………………………………………… 119     Ratio of Upper to Lower Body Mass……………………………………………………………. 121     Shape of Acetabulum…………………………………………………………………………………. 122     Pelvic Tilt…………………………………………………………………………………………………. 123     Lordosis and Kyphosis……………………………………………………………………………….. 124     Strength Ratios………………………………………………………………………………………….. 125     Recruitment Ability …………………………………………………………………………………… 126     Recruitment Patterns………………………………………………………………………………….. 127     Injury and Illness Status……………………………………………………………………………… 128     Torso Stiffness ………………………………………………………………………………………….. 129     Physiological Excitability …………………………………………………………………………… 131     Psychological Excitability ………………………………………………………………………….. 132     Artificial Contractions ……………………………………………………………………………….. 133     Antagonist Static Stretch…………………………………………………………………………….. 134     Antagonist Pre-Contraction ………………………………………………………………………… 135     Irradiation…………………………………………………………………………………………………. 136     Relaxation ………………………………………………………………………………………………… 137     DOMS ……………………………………………………………………………………………………… 138     Fitness and Fatigue ……………………………………………………………………………………. 139     Soft-Tissue Quality ……………………………………………………………………………………. 140     Soft-Tissue Length…………………………………………………………………………………….. 141     Hip Mobility……………………………………………………………………………………………… 142     Ankle Mobility………………………………………………………………………………………….. 143     Deliberate Exercise Technique ……………………………………………………………………. 144     Preparatory Movement……………………………………………………………………………….. 147     Ability to Maintain Neutral Spine………………………………………………………………… 148     Ability to Keep Knees Out………………………………………………………………………….. 149     Ability to Sit Back …………………………………………………………………………………….. 150     Ability to Push Through Heels ……………………………………………………………………. 151     Ability to Keep Chest Up……………………………………………………………………………. 152     Ability to Spread the Floor …………………………………………………………………………. 153     Ability to Hyperextend ………………………………………………………………………………. 154     Neck Angle ………………………………………………………………………………………………. 155     Stance Width…………………………………………………………………………………………….. 156     Torso Angle Relative to Ground………………………………………………………………….. 157     Foot Flare Angle ……………………………………………………………………………………….. 158     Stride Length…………………………………………………………………………………………….. 159     Movement Status ………………………………………………………………………………………. 160     Support Status …………………………………………………………………………………………… 161     Ankle Angle ……………………………………………………………………………………………… 162     Pain Tolerance ………………………………………………………………………………………….. 163     Grip Strength…………………………………………………………………………………………….. 164     Force of Contraction ………………………………………………………………………………….. 165     Hip Angle Position on Flexion-Extension Axis……………………………………………… 166     Kinetic Chain ……………………………………………………………………………………………. 167     Load Vector ……………………………………………………………………………………………… 168     Knee Action ……………………………………………………………………………………………… 170     Limb Number……………………………………………………………………………………………. 172     Center of Gravity ………………………………………………………………………………………. 173     Stability ……………………………………………………………………………………………………. 177Part III: Categories of Hip Extension Exercises ……………………………………………………. 178  Categories of Hip Extension Exercises…………………………………………………………….. 179     Axial Extension…………………………………………………………………………………………. 180     Anteroposterior Flexion ……………………………………………………………………………… 181     Axial Semi-Straight Leg …………………………………………………………………………….. 182     Anteroposterior Straight Leg ………………………………………………………………………. 183     Anteroposterior Bent Leg …………………………………………………………………………… 184     Anteroposterior Extension ………………………………………………………………………….. 185     Gray Area (Blend of Axial and Anteroposterior) …………………………………………… 186     Simplified Hip Extension Category Chart …………………………………………………….. 187Part IV: Templates ……………………………………………………………………………………………. 188  Strength and Conditioning Template ……………………………………………………………….. 189  Upper/Lower Split Template ………………………………………………………………………….. 193  HIT Template……………………………………………………………………………………………….. 195  HFT Template………………………………………………………………………………………………. 196  Bodybuilding (HVT) Template……………………………………………………………………….. 199  Kiss (Keep it Simple Stupid) Routines …………………………………………………………….. 203  Power Template ……………………………………………………………………………………………. 204Part V: The Exercises………………………………………………………………………………………… 205  Strength Training Books with Exercises and Descriptions………………………………….. 206  Endless Variations ………………………………………………………………………………………… 211  List of Hip Extension Exercises (297 Total)……………………………………………………… 213  Additional Glute Exercises (19 total) ………………………………………………………………. 221  Exercise Pictures, Categories, Limb Number, Kinetic Chain Type, Advantages,  Disadvantages, and Tips ………………………………………………………………………………… 222     Axial Extension Exercises ………………………………………………………………………….. 223     Axial Semi-Straight Leg Exercises………………………………………………………………. 270     Anteroposterior Straight Leg Exercises ………………………………………………………… 301     Anteroposterior Bent Leg Exercises …………………………………………………………….. 333     Anteroposterior Extension Exercises……………………………………………………………. 391     Anteroposterior Flexion Exercises……………………………………………………………….. 401     Additional Exercise Pictures for Reference Purposes (Exercises for     Abdominal/Core, Obliques, Hip Flexors, Erector Spinae, Adductors, Abductors) 415Part VI: Equipment Pictures and Where to Purchase Equipment…………………………….. 425  Equipment Pictures and Where to Purchase Equipment……………………………………… 426Part VII: The Experiments …………………………………………………………………………………. 451  EMG Experiments ………………………………………………………………………………………… 452  Maximum Voluntary Contraction (MVC) ………………………………………………………… 454  Fairness ……………………………………………………………………………………………………….. 455  Experiment One–Bodyweight Exercises ………………………………………………………… 456  Experiment Two–Load Vector ……………………………………………………………………… 460  Experiment Three–Quadruped and Bridging Series …………………………………………. 461  Experiment Four–Four Quadrant Glutei Maximi Activity ………………………………… 462  Experiment Five–Five Workouts…………………………………………………………………… 464  Experiment Six–Muscle/Joint Action Competitions- Glutes, Quads, Hams,  Adduction, Abduction, External Rotation, Knee Flexion……………………………………. 471  Experiment Seven–Squat, Deadlift, Lunge with Same Weight………………………….. 478  Experiment Eight–Three Females………………………………………………………………….. 480  Experiment Nine–Gym Exercises………………………………………………………………….. 486  Insufficient Data……………………………………………………………………………………………. 489  Summary Chart for My Glutei Maximi Activation ……………………………………………. 491  Useful Charts that Display Mean Activation Continuums and Category Activation . 495  The Three Laws of Glute Training ………………………………………………………………….. 498  The Three Laws of Maximum Glute Activation………………………………………………… 500  Activation Patterns………………………………………………………………………………………… 501Part VIII: Random Topics………………………………………………………………………………….. 508  Anteroposterior Training Tips ………………………………………………………………………… 509  Mean Glutei Maximi Activations – Why So Low?…………………………………………….. 512  Ranking of the Six Categories in Glutei Maximi Effectiveness …………………………… 513  The Big Six in Glute Strengthening…………………………………………………………………. 514  Maximum Glute Activation; to Max Out or Not to Max Out………………………………. 515  Crappy Names………………………………………………………………………………………………. 516  Synergy and Indicators ………………………………………………………………………………….. 517  Benchmarks………………………………………………………………………………………………….. 520  Range of Motion, Resistance, and metabolic Demand……………………………………….. 521  Irrational Hypertrophy …………………………………………………………………………………… 523  Spot Reduction……………………………………………………………………………………………… 524  Time Under Tension, The Pump, Failure, Mean Activation ­ Exercise Prescription  Comes First!…………………………………………………………………………………………………. 525  Who Cares How it Looks?……………………………………………………………………………… 527  Muscle Role Myths ……………………………………………………………………………………….. 528  The “All Muscle Fibers Contract Together in Equal Proportions” Myth………………. 534  The Lats; Much More than Just an Upper Body Muscle …………………………………….. 536  Form and Rep Ranges……………………………………………………………………………………. 537  Progression Schemes …………………………………………………………………………………….. 538  Compound vs. Isolation Movements and Money Exercises………………………………… 540  Rounded-Back Lifting …………………………………………………………………………………… 543  Dynamic Correspondence, Specificity, and Transference…………………………………… 544  Four Primary Methods for Maximum Muscle Stimulation …………………………………. 546  Static ­ Spring Continuum……………………………………………………………………………… 547  Maximum Strength Analogy…………………………………………………………………………… 548  The Rule of 90% …………………………………………………………………………………………… 549  Three Ways to Cure Sticking Points………………………………………………………………… 550  Accommodating Resistance……………………………………………………………………………. 551  Variety in Training………………………………………………………………………………………… 552  Most Popular Exercises ­ All Lockout Exercises………………………………………………. 554  Spinal Loading and Safety in Strength and Conditioning …………………………………… 555  Sequencing and Exercise Order of Lower Body Session ……………………………………. 560  The Soreness Paradox ……………………………………………………………………………………. 562  CNS Intensiveness, Resistance, and Range of Motion ……………………………………….. 563  Muscle Dominance ……………………………………………………………………………………….. 565  Learning Curve …………………………………………………………………………………………….. 568  When and When Not to Isolate……………………………………………………………………….. 569  Machines vs. Free Weight………………………………………………………………………………. 571  Balanced Training ­ Cover Your Bases……………………………………………………………. 574  Addicted to the Exercises……………………………………………………………………………….. 576  Why Most Programs/Methods Work ……………………………………………………………….. 578  Unilateral Axial and Anteroposterior Hip Extension Exercises and the Quadrati  Lumbori and Multifidi …………………………………………………………………………………… 580  Doesn’t Feel Right ………………………………………………………………………………………… 581  Training Around Injuries, Getting the Bar Off Your Back, and Deloading …………… 582  Special Workouts ………………………………………………………………………………………….. 584  Ego Training ………………………………………………………………………………………………… 585  Fiber Type Training ………………………………………………………………………………………. 586  Energy System Training ………………………………………………………………………………… 590  Jack of All Trades, Master of None …………………………………………………………………. 592  A Hypothetical Situation………………………………………………………………………………… 595  A Hypothetical Mathematical Analysis of 3 Glute-Workouts……………………………… 596  Genetic Peak, Anabolic Steroids, and Specialization Routines……………………………. 598  Get Innovative………………………………………………………………………………………………. 600  The Big Picture …………………………………………………………………………………………….. 601  Sexual Selection……………………………………………………………………………………………. 603Part IX: Training Implications for Various Populations…………………………………………. 606  Training Implications for Various Populations………………………………………………….. 607     Chemically Assisted Bodybuilding………………………………………………………………. 608     Natural Bodybuilding…………………………………………………………………………………. 610     Male Physique Enhancement Training …………………………………………………………. 611     Geared Powerlifting …………………………………………………………………………………… 614     Raw Powerlifting ………………………………………………………………………………………. 616     Olympic Weightlifting ……………………………………………………………………………….. 617     Strongman ………………………………………………………………………………………………… 619     Track and Field …………………………………………………………………………………………. 620     Mixed Martial Arts ……………………………………………………………………………………. 623     Athletic Performance Enhancement Training………………………………………………… 626     Figure Training …………………………………………………………………………………………. 627     Female Physique Training ………………………………………………………………………….. 628  Glute Training Summary ……………………………………………………………………………….. 632  Conclusion …………………………………………………………………………………………………… 634Part X: References and Links …………………………………………………………………………….. 635  References and Links…………………………………………………………………………………….. 636