7 Ways to Build Stronger Glutes


♪ That I just wanna be with you ♪ ♪ Baby, there’s a place where we can go ♪ ♪ Where it’s always
shining like the snow ♪ ♪ Listen to your heart
beat, don’t you know ♪ ♪ That I just wanna be with you ♪ (“Be With You”) ♪ Oh, I can’t get enough,
I can’t get enough ♪ ♪ Oh, oh ♪ – Of the 640 plus muscles in your body, did you know that the gluteus maximus is, in fact, the largest of them all? Did you? Why are we even talking
about this, though? Well, combined with the hamstrings,
the quads, and the core, those four make up about 90% of the force production in the stroke, so it’s kind of an important one. So let’s make this about that. So let’s get to my top seven
tips for building your glutes for rowing. It works for glutes independently, for rowing as well, together, in harmony. A quick welcome if this
is your first time here to Dark Horse Rowing, where you are the hero of your own story, and we are the guide
that helps you get there being the Dark Horse of your own life. Now, with that being said, before we get into the exercises, a quick note on equipment. You’re gonna need a
few pieces of equipment for some of the exercises that
you’re going to see today, so go ahead and if you have
them, have those handy. You’re gonna need two
dumbbells, one barbell, a box, a bench, a step of some kind that’s hopefully six inches or taller, and some light bands. That’s about it. Most of these things you
can find at a regular gym. Maybe you have a home gym. Maybe you have these things. Go ahead and isolate
for the things you have versus those you don’t have, and do what you need. If you wanna pick up some of
the equipment, be my guest, but otherwise, just use
the ones that work best for the equipment you have access to. Exercise number one, warmup. (hands clap)
All right, so maybe it’s six exercises and, like, one just really good thing that you should be doing for your life. The point being warm up, guys, before you get into anything. If you do our workouts,
warm up ahead of time. I know you don’t see me do it. That’s because there are a lot of things you can do for warmup, but you do need to be warm going into it. You need blood flow moving
to the areas of the body which are going to work. In this instance, your glutes should be
getting some blood flow, and you should start to get
a little bit hot and sweaty before the action happens. That way, we make sure
we shy away from injury and stay into, like,
positive forward movement, so anything that’ll
get your glutes moving. You wanna climb the
stairs 20 times, do it. You wanna row, you wanna bike, whatever. Get the legs moving, and that is exercise one.
(hands clap) Exercise number two is a
banded squat plus a side step, and this is where the
band is gonna come in, so if you have your band, go grab it. This is where you’re gonna need it. Now, what you will do is
you’re gonna take that band and tie it or place it
just above your knees, not on the knee. Do not put it on your joint. Put it just above the joint on your thigh. You are then going to set yourself into a perfect squat position, feet outside of the shoulder width, nice upright chest. When you begin the squat,
send your hips back as if you are searching
for a seat behind you, and slowly allow your hips to drop, keeping an upright
chest with the objective of getting your hips below the knees. You will do 10 squats. With that band around the knees, it’s gonna pull your knees in. You have to drive the knees out. After you do 10 squats, then
you will do 10 lateral steps, (feet clopping) very small steps to the
right, then 10 to the left, and then, you will finish
with 10 more squats, and when you’re making those steps, think about just tiny increments. So I’m stepping three
inches with each foot, so three inches, three inches, three inches, three
inches, so on, so, right? That’s our step pattern, and you’re constantly trying
to drive against the band. You will find that this
fires up your glutes, and it is so good to get them, A, hot but also work on them really, really well, and you will find that you
achieve a pretty nice burn by the time you’re done. So a couple, a couple
or a few sets of that will do you pretty good. Exercise number three,
our weighted hip thrusts. These are a classic and allow you to actually
put some decent load into the strength of opening your hips, which is firing the glutes. Now, for this, you will
want that bench element as well as perhaps a
barbell with some weight. You can also rest dumbbells on your hips, anything that adds a little
bit of weight to your hips. What you’ll do is you’ll
set up sitting on the floor with your shoulder blades ostensibly on what would be like a padded bench, right, like a fitness bench. Shoulder blades on that, your knees bent, feet flat on the floor, and you’re gonna place that
weight on your hips, ‘kay? If it’s a barbell, place
it right in the crease. If it’s a dumbbell, you can just rest it kind of on your trunk somewhere. From there, you’re going
to feel your entire foot grounded into the floor. You will drive through your
glutes, opening your hips, and you will find that you basically reach what is like a plank position
from the knee to the shoulder, and then, you lower your hips back down. That is what you want to achieve. Looking for something like eight
to 12 reps is a good range, and then, as you wanna
develop more strength, then you would lower the rep scheme. If you wanna develop more endurance, you would lengthen the rep
scheme or raise the rep scheme, and, as always, be smart with the way that you’re doing this, always thinking about good movement. Tie that ribcage down so that you’re not flaring the chest open, and that’s how you’re gonna
do your weighted hip thrust. If weight is not comfortable for you, you can absolutely do
this unweighted as well. Exercise number four, the skater squat. Now, this may be one that
you haven’t seen before. I liken it to, imagine the position a
speed skater achieves when they are deep in their sprint, right? They’re pretty, like,
lunged down on one leg. The other leg is trailing behind them. That’s essentially what
you’re going to do. In this instance, you will
build up the ground behind you. One leg will be bent, right, so let’s imagine that I’m going to lunge, skater lunge, skater
squat, on my left leg,. My right leg knee is going
to be bent, foot behind me, and then, as I squat, I am
descending on my left leg with the objective getting my
right knee to touch the floor. That’s why I say build up the
floor to your comfort level, so the higher the floor behind you, the easier this lunge or the squat. The lower it goes, the harder, so you set it for yourself. Now, as you do this, send
your hands out in front of you as a counterbalance, and then, as you dip down, make sure that you are
maintaining good, stable control on that leg that is
rooted through the ground. Think about spreading those toes out, feeling your entire foot
grabbing the ground. Use those toes like fingers
to hold yourself in place, and again, start this easy, and then, lower yourself down
as you find your comfort zone. Exercise number five, the
Bulgarian split squat. This is just a classic, single leg squat with weight that just taps the glutes (fists tapping)
like nothing else I know. I, every time I do Bulgarian
split squats, I get sore. I love that feeling, as well as working unilaterally is really beneficial for your legs so that you make sure you
can iron out deficiencies in particular legs or areas that may struggle to keep up that you wouldn’t identify if you’re doing everything bilaterally, meaning with both legs at the same time. Instead, using one leg at a time is going to allow you
to identify weaknesses, which is what you want. So with the Bulgarian split squat, you’re gonna use that
elevated surface again, whatever it may be. You will set up about 3 1/2
feet, your foot lengths, in front of that surface. So if it’s a bench, I’m going to touch my calves to the bench and then walk out, pace
out three actual steps, so heel to toe, measure 3 1/2 feet. Then I’m going to take one leg. In this instance, let’s
ground my left leg. Take my right leg, reach back. I’m gonna put the top of
that right foot on the bench so it’s resting there. All the weight is gonna sit
in my left leg, the front leg, and I’m going to either do this unweighted or with as much weight as
I’m comfortable holding. I am going to lunge, bringing
my back knee to the ground, keeping my chest upright, and trying to keep my front shin vertical instead of tracking crazily over the toe. So the goal is try and
keep that front shin as vertical as possible as I do this. Hitting sets of anywhere from
five to seven or eight to 10, these are good ranges for
a Bulgarian split squat, and believe me, even if you, if you’ve never done this before, definitely start unweighted. You’re gonna feel your glutes tomorrow. Exercise number six, a lateral lunge, yet another unilateral movement that is very strong for our body. This one I like because
it’s a little bit more bodyweight-focused and allows you to stay in
more of a comfort range than you may have been used to, er, that you may be used to, and that’s why it’s valuable. It keeps you from going
into something crazy and new and generally allows you to achieve a pretty decent glute
taxation or isolation. Nothing really happens in isolation, but for the purposes of
what we’re talking about, isolating the glutes, for this, you’re gonna start
with feet standing together. You will then take a big lunge
to your side with one leg. You will lunge into that leg, trying to keep both toes pointed forward. You’ll push your hips back,
trying to keep your chest up. Bend the knee and try
to bring that hip down as deep as possible as long as you are maintaining
both feet grounded, pointing straight forward,
so parallel to one another, and that you’re driving the hips back. After that, you will drive up explosively,
(palms slapping) bringing your feet back together to which you will then
lunge to the other side, repeating that back and
forth for a good set. Something like 10 reps per
side is a good way to go. This can be weighted if you
want to increase intensity by adding a weight to the front load, in which you would just carry perhaps a dumbbell or kettlebell or a plate in your front rack, and that will help to add
a little bit of weight and increase the intensity if you like, and number seven, clams, not the eating kind, the posing on your side with
a band around your knees kind. We’re gonna bring the bands back. In this instance, you
will lay on your side, one arm supporting your head, so you’ll be like
stretched out on the floor. Just imagine me horizontally, and I’m gonna be hanging out on the floor. I’m gonna then take that band, the same place on my knees, so slightly above the
knee, not on the joint, at which point, I’m keeping
my feet and my ankles, well, not necessarily my ankles, but I’m keeping my feet glued together, and I’m going to take
one knee and bring it up and control it as I descend back down, thinking eight to 10 per side. This one at the, the things to keep in mind here where most people deviate from this is they open the hips to
try and get that knee up, so avoid opening the hips. Keep the knees, the hips,
and the ankles all stacked on top of each other, and, as well, don’t let that hip open or get that shoulder open. Those are two indicators that you’re trying to
recruit from elsewhere to get that knee open instead
of isolating onto that glute, asking the glute to do the movement. So don’t be bothered by a
smaller range of motion. The size of your range of
motion is not what matters here. It’s the quality of your movement, ensuring that you do it correctly. So go forth, my Dark Horses! Build those glutes! Develop larger, stronger
backsides for rowing but also for life. They work both ways. Again, harmony. (Shane hums) Anyways, these are great for you. Doing all of these in
one day, that’s a lot, so I would encourage
you to pick and choose. Add these into your programming. As you are trying to achieve
better, stronger backsides, you’ll find that this is
going to benefit your rowing because we have such
dependence on the glutes for driving force into the machine but also just for general everyday life. Glutes are not a bad thing to get stronger because they serve to support us in a lot of different movements, and I want you guys to be
happier, healthier for life! That’s what’s important
here, so thank you. As always, guys, you know
I appreciate you tuning in. If you guys enjoyed this and you wanna be the
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happy with us being the guide that’s going to get you there and you consider yourself a Dark Horse, somebody who works to get what they want, even though nobody may be watching, and you just have your
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