{"id":4399,"date":"2015-12-18T07:23:23","date_gmt":"2015-12-18T07:23:23","guid":{"rendered":"http:\/\/garagegymbuilder.com\/?p=4399"},"modified":"2021-04-06T14:36:10","modified_gmt":"2021-04-06T14:36:10","slug":"the-definitive-guide-to-glute-training-part-4","status":"publish","type":"post","link":"https:\/\/garagegymbuilder.com\/the-definitive-guide-to-glute-training-part-4\/","title":{"rendered":"The Definitive Guide to Glute Training \u2013 Part 4"},"content":{"rendered":"

updated January 1, 2019<\/p>\n

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Source: www.spscgym.com<\/p>\n<\/p>\n<\/p>\n

QUAD DOMINANT MOVEMENT<\/h2>\n

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Quad dominant exercises are critical to complete development of the glutes. These exercises invariably involve some variation of a squatting movement<\/a>. This allows the knee joint to move through a full range of motion, with resultant hip flexion and stretching of the glutes. Quad dominant movements best stretch the glutes under a heavy resistance. You’ll find that these movements will cause muscular soreness in the glutes more than any other.<\/p>\n

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Source: http:\/\/pinterest.com<\/p>\n

Many people who perform squat based exercises don’t use their hips. As a result, there is a tendency to transfer the resistance forward while bending at the knees when squatting, as opposed to sitting back and and absorbing the load with the hips. People rise up on their toes. They also fail to go down deeply when performing lunges. They then do all sorts of things to compensate for the failure to use their hips. If you want to do justice to your glutes, you need to push through your heels. When you do, you will feel your hips producing the power of your lifts.<\/p>\n

Not everyone is built to squat. Some people are natural squatters while others really struggle to come to grips with the exercise. It’s important to persevere to master the mechanics of the movement to ensure that you are able to maximise the effect on the quads and the glutes.<\/p>\n

Soreness comes with quad dominant exercises, but soreness is not the prime requisite for size, shape and strength. Too much soreness will actually halt your gains. If you pulverize your muscles to the extent that you can hardly move, you won’t be able to do justice to your next workout. The best policy is to work your glutes regularly with a range of exercises.​<\/p>\n

Incorporating quad dominant movements in your routine is an effective way to curb knee pain. When the quads are made stronger, and the hips are trained to play their part in the lift, the amount of stress on the knee joint is greatly reduced. The knee will be able to correctly track over the foot, alleviating stress on the knee.<\/p>\n

Quad dominant movements will also make you a more effective sportsperson. Whether your chosen discipline involves running, jumping, weaving or lunging, the quads are critical to your lower body movement. Training with quad dominant exercises will provide you with glute strength to burn when you are in a deep squatted positions. This will greatly assist in the absorption of impact when coming down from a jump.<\/p>\n

Of course, the squat is the king of lower body exercises. The squat demands that the core be stable, especially around the erector spinae. It will develop great quad, as well as hip, strength. It will also encourage improved joint mobility through the lower body. To fully engage the glutes, though, you need to add in movements like deadlifts and hip thrusts.​<\/p>\n

THE EXERCISES<\/h2>\n

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Bodyweight High Box Squat<\/h3>\n

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Source: www.menshealth.co.uk<\/p>\n

The bodyweight high box squat is a great squat variant that trains the body to sit back and use the hips more while squatting. People with knee problems will also benefit from this variation. Obviously, the higher you position the box, the easier the exercise is. Gradually lower the box over time as you become more adept at the movement.<\/p>\n

How to Do it?<\/span><\/p>\n