by Bret Contreras September 07, 2014
Quadruped leg swings are good to perform either at the beginning of the workout for glute activation purposes or at the end of the workout for extra time under tension and metabolic stress. I’m able to get a huge burn in my glutes with these, but just like every other glute exercise, not everyone feels them primarily in the glutes. Make sure you’re moving mostly at the hips and not so much in the lumbopelvic region (I explain this in the video). Some people benefit from squeezing the abs (bracing the core) and glutes at the top of the movement, but this isn’t necessary for everyone. There are many ways to do quadruped leg swings, including:
Make sure that if you add extra resistance in the form of ankle weights or bands, you feel it more in the glutes. The purpose of additional resistance is to increase the load on the glutes, but if you go too heavy, you don’t achieve this goal and you end up feeling it more in the hamstrings and erector spinae. Bodyweight is sufficient for many lifters. If ankle weights overly challenge the ability of your hamstrings to stabilize the knee joint, then you’re not yet ready for extra loading. When using bands, you want an upward vector so that there is tension pulling down on the hip, thus requiring end range hip extension torque. So make sure the bands (or cables) are positioned low in relation to the torso. Beginners need to master slow tempos before performing rapid tempos.
Toy around with these and figure out what works your glutes the best. Some do best with rapid dynamic movements, some do best pausing at the top of each rep, some feel the glutes more during hip transverse abduction when they internally rotate their hip, and some can move into hip hyperextension without irritating the low back whereas others need to stop a bit short. Hat tip to frequent guest contributor Derrick Blanton for reminding me about this surprisingly effective exercise.
Comments will be approved before showing up.
by Jamie DeRevere December 09, 2018
Update: I wrote this blogpost a month ago, but someone hacked my blog so I couldn’t post it. Over the past four weeks since performing this experiment, I’ve gone on...
The post The 8-Week Hip Thrust / Leg Extension / Nordic Ham Curl Experiment appeared first on Bret Contreras.
by Bret Contreras August 17, 2017
The results are in: Going 5 weeks without any lower body barbell training (I did smith machine squats, lever machine squats, smith machine good mornings, lever machine good mornings, hammer...
The post The No Barbell Experiment On Squat And Deadlift And Hip Thrust Strength: The Results appeared first on Bret Contreras.
by Bret Contreras July 07, 2017
I’ve decided to conduct a little experiment on myself. For no good reason aside from curiosity and pure passion for strength training science, I am going to perform zero barbell...
The post The No Barbell Experiment on Squat and Deadlift and Hip Thrust Strength appeared first on Bret Contreras.
Welcome to the online store of Bret Contreras, considered by many to be the world’s foremost expert on glute training. Here you can purchase Personalised Programming, access to seminars, the Hip Thruster and more.
Sign up to get the latest on sales, new releases and more …