3 Glute Exercises I No Longer Program For My Clients
A bad coach learns things once and does it that way forever, for every client
A good coach continually educates themselves, but may fear changing their stance on a subject for fear of looking like they got it wrong to start with
A great coach admits when at the time, they did something that thought was right with their clients, but now, thanks to improved knowledge and experience, know's better.
Here are 3 exercises I used to program pretty religiously with my body comp clients, that I no longer would:
1. Banded Crab Walks
I THOUGHT: A great finisher or superset with a compound lift for maximal glute engagement
I NOW KNOW: Sensation is not always an effective gauge of recruitment. Banded crab walks limit range of movement therefore recruitment of the glute. The side-to-side movements, which primarily target the gluteus medius (side), not max (big juicy muscle). They also limit resistance which may not provide enough to effectively challenge the glutes, especially for those who are more advanced in their training. These are ok to use activate the gluteus medius and improve hip stability, but not to develop hypertrophy through the glute as a whole.
SWAP IT FOR: If it's the abductors you want to work, swap for abductor machine or cable abduction. But if you are trying to challenge the glute max for high reps, you would be better to do glute bridges. s.
2. Cable Pull Through
I THOUGHT: A great end of session finisher for the glutes - a great high rep / lactic burn to finish a session.
I NOW KNOW: The direction AND placement of the weight means you have limited ability to engage your glutes. As the weight is pulling behind you, you need to counterbalance it with a forward lean of your upper body, NOT through engagement of the glutes. In addition, you are going to be limited in how much weight you can lift due to your grip and balance meaning it is at best an ineffective exercise, and at worst an exercise which could lead to back pain.
SWAP IT FOR: 45 degree back extension or RDL.
3. Frog Pump
I THOUGHT: A great exercise to get a great glute pump
I NOW KNOW: The frog pump severely limits the amount of tension the glute mead is able to produce and doesn't work with the natural mechanics of the hip joint. The main muscles you will be working is the piriformis, amd that's certainly not going to get you the juicy glutes you are aiming for.
SWAP IT FOR: A DB or BB Glute Bridge for maximal glute engagement