Bigger Stronger Leaner

Tip: Train Your Deep Glutes

The maximus gets all the attention, but don't forget the gluteus minimus and medius. Here's what to do.

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Do these three movements to effectively train the gluteus minimus and medius:

  1. X-Band Walks: Set up with a light circular band and take short, lateral steps. Do these slow and controlled.
  2. Band Walks: The same movement as above but with a short band around the knees. Use an athletic stance and keep the spine neutral and the toes straight forward.
  3. Side-Lying Clam: With a short band, drive the hips up and try to activate the deep layers of the glutes.
Glute Anatomy

The goal here is hypertrophy and metabolic stress, so keep the quality of the reps high and do 15-30 reps.