by Bret Contreras March 11, 2015
Here at the Glute Lab, I’ve been giving my clients glute burnouts at the end of their training sessions (follow me on Instagram HERE). We always start off with our heavy work (ex: squats, deadlifts, barbell hip thrusts, bench press, chins, front squats, block pulls, Bulgarian split squats), then we make sure to finish off with something that burns the heck out of the glutes. An example session might look like this:
Back squat 3 x 3-5 (or Bulgarian split squat 3 x 8)
Block pull 3 x 3-5 (or barbell hip thrust 3 x 8)
Close grip bench press 3 x 5-8 (or incline press 3 x 8)
Feet elevated inverted row 3 x 5-8 (or band assisted chin-ups 3 x 8)
Glute burnout 3 rounds
These glute burnouts can be done in a variety of ways, but basically you want to pair up some frontal/transverse plane glute work with some sagittal plane glute work. For example, you could superset high rep band seated hip abductions with high rep barbell hip thrusts, or high rep lateral band walks with high rep bodyweight back extensions.
Five months ago, I came up with Bret’s Booty Blasting Protocol. That was my favorite burnout at the time (it was pure hip extension based with no frontal/transverse plane activity in the mix), but now I have a new favorite glute burnout. Here’s the protocol:
20 reps band hip abductions
20 reps double band hip thrusts (bands around knees and hips)
20 reps narrow stance band hip thrusts
Band reps are done rather quickly, so each rep is around 1 second in duration. The entire burnout usually lasts around 60 seconds long, so 3 rounds is 3 minutes of time under tension for the gluteals, with some serious build up of metabolic stress. Here’s a video so you can see how it’s done:
Obviously the best way to do this is with a Hip Thruster!
If you don’t have a hip thruster, you can set up in a power rack or use dumbbells to pin the bands down.
Give this glute burnout protocol a try and start doing different glute burnouts at the end of your training sessions and let me know what you think.
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