GLUTE EXTENSION (45-DEG)

This hip extension variation maximises load on the glute in it’s shortened position and is extremely efficient for glute growth. General prescription: 2-5 sets, 8-20 reps. Load with either med ball (hugged to chest) or BB/DB (held with straight arm).

STANDING GOOD MORNING

The good morning can be a good alternative to the RDL for those who want to minimise upper trap growth (aesthetic reasons). It can also be a good substitute when it isn’t possible to hold the bar (using a safety squat bar on shoulders). General prescription: 3-5 sets, 5-15 reps.

WALKING LUNGE

A classic single leg exercise that can be biased slightly towards more quad or glute loading. It is great for hip mobility, stability and overall leg strength and endurance. A staple in most of my programs at one point or another. General prescription: 3-5 sets, 5-20 reps each side.

TRX ASSISTED LUNGE

Using the TRX to increase external stability will help train good hip, knee and ankle movement to practice the lunge pattern. This can be especially useful in early rehab or for beginners. General prescription: 3-5 sets, 5-20 reps each side.

SL THORACIC ROTATION DEADLIFT

The SL deadlift w/ thoracic rotation is a great exercise for improving glute endurance and strength, hip extension whilst challenging thoracic rotation. It can help improve hip and trunk control and coordination. General prescription: 3-5 sets, 5-15 reps each side.

TRAP BAR DEADLIFT

Trap bar deadlifts are the perfect variation for anyone who isn’t a competitive powerlifter or absolutely “loves” conventional deadlifts. It minimises stress on the lower back by decreasing the need for hip mobility. It is just as good, if not better in my opinion than conventional deadlifts (not that conventional/sumo is any more risky or […]

ISO LUNGE HOLD

Tendons respond well to heavy tensile loading. This lunge variation is great for knee joint and patella tendon health by increasing intensity (via load) but also decreases muscle damage and excess recovery debt. General prescription: 3-5 sets, 5-60s each side.

SPLIT SQUAT (IR BIAS)

This split squat variation will help improve internal rotation mobility of the hip by shifting the weight to the lateral hip of the working leg. General prescription: 3-5 sets, 6-15 reps each side.

HIP THRUST

The hip thrust is an exercise that targets the glute max in its shortened position. By preventing the knees coming back towards the body, you can decrease contribution from the hamstrings and adductors. General prescription: 2-6 sets, 1-20 reps.

ROMANIAN DEADLIFT (RDL)

The Romanian deadlift is one of, if not the best exercise for hamstring and glute growth and strength when done correctly. A lesser known problem I see when people do the RDL is when they put all of their weight on their heels, leading to loss of balance and lack of hip hinge ability. The […]