There’s many ways to achieve your goals.
But the thing about the fitness industry?
It goes through the phases of what’s popular.
And what’s trending on social media often
isn’t actually what the top athletes are doing in their training.
People tend to get obsessed with particular workouts, not acknowledging the fact that we all have different bodies, training age, genetics…
What works best for others doesn’t automatically mean it works best for everyone.
There is not one, single exercise that does everything.
So while squatting can develop glutes,
It’s not the only method for developing glutes.
It’s still important though that you have your staples, BUT…
…it’s also important to complement them with different movements patterns and other accessory work that challenges all your muscles.
That is why we have periodisation!
You need variety in your training program just like you need variety with your nutrition.
Our muscles get bored when it gets used to the same exercise or routine over and over again.
So speaking of periodisation…
Here are a few of my favourite glute exercises that I periodise throughout my programs.
Hip thrust variations:
Hip extension on the leg extension
Single-leg hip extension
Use different loads/reps/overloads methods and pre-exhaustion methods.
(Pick one for the month and master it.)
Heavy squats! (Low bar in particular)
Single leg deadlifts - bent and straight leg
Unilateral work - deficit lunges
Back extensions - 90 degree and 45 degree
Standing hip abduction
And a lot more…
There is a mountain of work you COULD do.
Is it what you SHOULD do?
In The Sports Model Project you will learn what to focus on in your training.
SMP is based off everything I learnt becoming a world champion and world class strength athlete & coaching thousands of women to success l.
SMP is ONLY for the hardest worker in the room.
The SMP Coaching Team