Circuit Program: Toning Your Glutes - Glute Max Circuit
By: Tyler Wallace, PES, CES
Published: 2008-06-20
Looking for strong, firm, curved glutes? Based on a muscle activation study performed at the NASM Research Institute at the University of North Carolina, the following exercises were shown to provide the greatest activation of the gluteus maximus. More activation means more results toward your bottom goals! The study looked at what were perceived to be the best exercises for the gluteus maximus and the results showed that these four exercises provided the most recruitment. To keep your glutes in great shape, try performing this circuit 3 – 4 days per week as a part of your regular fitness routine.
| CIRCUIT | |||||
| Exercise | Sets | Reps | Tempo | Rest | Coaching Tip |
|
Deadlift |
3 | 10 | Medium | 0 sec | As you raise up, actively squeeze your glutes to get them working ahead of your hamstrings and low back |
|
Turning Lunge |
3 | 10 | Medium | 0 sec | Be sure and keep your chest up and movements controlled |
|
Single Leg Squat
|
3 | 10 | Medium | 0 sec | Keep your knee aligned between your foot and your hip |
|
Side Lunge
|
3 | 10 | Medium | 90 sec | Land with a straight foot and keep your chest up |
Coaching Tips
- To get the most out of your glutes, stretch your calves and hip flexors prior to performing this circuit
Posted in Strength & Conditioning