Before you start scoffing ‘I only need squats in my life to build glutes’ or even do I hear the man in the back whispering ‘men don’t need to do glute work!’, here’s a few things you should know before we get started:
Do I have your attention to continue?
Newsflash, glute work isn’t just for bikini girls or female fitness models looking to gain followers on social media. Years ago, you’d be hard-pressed not to find guys squatting the biggest numbers using glute activation exercises, like the pull-through, as a staple accessory exercise to help train the hamstrings and glutes, but nowadays glute activation has become an extremely neglected region in programming.
So why do I need to train glutes?
Having a strong pair of glutes is responsible for dynamic strength and static stabilisation of the hips, pelvis and the lumbar spine. By isolating the glutes within our training, we not only improve the aesthetics but also the functionality of the glutes.
But what exercises isolate the glutes?
If you were guessing squats, wrong. One of the primer movements for isolating glutes is the cable pull-through. The pull-through is the gold star of glute exercises for a number of reasons: first and foremost it activates the glutes, it hones the hip hinge movement pattern (which resembles that of a train wreck in most lifters), spares the spine from compression and loads the glutes for both strength and hypertrophy.
How and when do I program this miraculous exercise?
When you have done a few working sets, you should be activated and ready to go!
Ok, the biggest question – how do I do this exercise?
There are two variations that you can do, depending on equipment available to you:
The Banded Pull Through
This variation is convenient as you need nothing other than a cross-fit resistance band:
The Cable Pull Through
This variation is if you have a cable rack at your disposal:
And there you have it, all you need to know about the top glute activation exercise.
Give it a go and reap the rewards of a better booty and better squat!