Unlock Next-Level Glute Gains with This Simple Hack

Unlock Next-Level Glute Gains with This Simple Hack

If you're looking to fire up your glutes and maximize your workouts, we’ve got an insider tip that’s going to change the game. Straight from fitness expert @LiftLikeCourt, this one simple adjustment to your glute ham bridge (or glute ham thrusts) could make all the difference.

What’s the Hack?

Point your toes inward as you perform glute ham thrusts. Yep, it’s that simple. By rotating your toes slightly inward, you’ll activate your glute muscles more effectively, taking pressure off your hamstrings and quads. This minor adjustment helps you better isolate your glutes, which is key for building strength and shape.

Why It Works

The slight inward rotation shifts the alignment of your lower body, encouraging your glutes to take on the bulk of the work. Typically, other muscles like your hamstrings and quads tend to compensate, especially if your glutes aren’t fully activated. Pointing your toes inward ensures that your glutes are the primary focus during each rep.

How to Do It:

1. Set Up: Begin seated on the floor with your upper back resting against a bench or sturdy surface. Roll a barbell over your hips or use a resistance band for added resistance.

2. Position Your Feet: Place your feet flat on the ground, slightly wider than shoulder-width apart. Now, point your toes inward just a bit—enough to feel the difference without discomfort.

3. Thrust: Drive through your heels, lifting your hips toward the ceiling. Keep your chin tucked, and make sure your glutes are fully engaged at the top.

4. Control the Lowering Phase: Slowly lower your hips back to the starting position while maintaining control.

5. Repeat: Perform 3-4 sets of 10-12 reps, focusing on form and glute activation.

When to Use This Hack

This adjustment can be applied to any variation of glute ham thrusts, whether you’re working with a barbell, resistance band, or just bodyweight. It’s perfect for glute-focused days, warm-ups, or even as a finisher to really feel the burn.

Other Tips to Maximize Your Glute Workouts

• Activate Before You Lift: Add glute activation exercises like clamshells or banded side steps to your warm-up.

• Control Your Tempo: Slow down your reps to maximize time under tension and ensure proper form.

• Progress Over Time: Gradually increase your weight or resistance to keep challenging your muscles.

Add creatine to your post-workout routine for even better results. Give it a try during your next gym session and feel the difference!