There are specific tests you can use to self-assess glute function. If you can successfully perform these tests, chances are your glutes are firing as they should. If not, you'll want to address the specific weakness.
- You should be able to perform Romanian deadlifts at 75-80% of your max squat for at least several reps.
- You should be able to barbell lunge either 50% of your 1RM squat or 100% of your bodyweight for at least several reps on each leg.
- You should be able to perform several reps of single-leg Romanian deadlifts with your bodyweight (barbell, KB, or dumbbell) without letting the weight or your non-support leg touch the ground.
- You should be able to hold a single-leg stand with your eyes closed for 60 seconds on each leg.
- You should be able to broad jump at least 7.5 feet if you're a female or 8.5 feet if you're a male.
- You should be able to hang power snatch at least 65% of your bodyweight for 1 or more reps.
- You should be able to perform 15 consecutive proper kettlebell swings with at least 50% of your bodyweight.
- You should be able to perform 10 single-leg curls (each leg) on a stability ball with the hips elevated throughout.
If any of those tests or warning signs expose a weakness, there are several things you can do to improve your hip and glute function. More info HERE.
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