Author(s): Bret Contreras
License Agreement
Part I: Setting the Stage
Strength Training Jargon
A List of Plurals
Can We All Get Along?
Sport-Specific Training
Synergy in Adaptative Reconstruction to the Training of Various Motor Abilities
The Gluteal Paradox
Morphology of the Glutei Maximi
The Roles of the Glutei Maximi
Glute Activation/Glute Strengthening
Functional Anatomy of the Hip
Inversion of Muscular Action
The Hip Extensors
The Hamstring Group
The Gluteal Group
The Deep Hip Rotators
The Sartorius
A List of Hip Extensors
The Erector Spinae
The Iliopsoas Group
The Quadriceps
The Posterior Chain
The Neutralizing Relationship of the Glutei Maximi and Adductores Magni
Postural Improvements and Force Couples
Injury and Pain Prevention
Increased Athleticism, Strength, and Power
Physique Improvements
Glutei Maximi, Have We Pegged You Wrong?
Load Vectors
Angular Kinematics
The Importance of Load Vector in Physique Enhancement and Sport Training
Lack of Glutei Maximi Activation in Today’s Training
Reason One: Bodybuilders and Overdeveloped Gluteals
Reason Two: Olympic Weightlifting and Powerlifting
Reason Three: Sport-Specific Training
Reason Four: Strength Coach Budgets
Reason Five: Lumbar Compensation and Spinal Compression
Reason Six: Corrective Exercise
Reason Seven: Researchers
Reason Eight: Close-Mindedness
Reason Nine: Buns of Steel Backlash
Reason Ten: The Nature of Axial vs. Anteroposterior Loading
Reason Eleven: Perception and Societal Influences
Reason Twelve- Strength Training Classics
Reason Thirteen: Unstable Surface Training
Anatomical Segments
Ratio of Upper to Lower Body Mass
Shape of Acetabulum
Pelvic Tilt
Lordosis and Kyphosis
Strength Ratios
Recruitment Ability
Recruitment Patterns
Injury and Illness Status
Torso Stiffness
Physiological Excitability
Psychological Excitability
Artificial Contractions
Antagonist Pre-Contraction
Relaxation
DOMS
Fitness and Fatigue
Soft-Tissue Quality
Soft-Tissue Length
Hip Mobility
Ankle Mobility
Deliberate Exercise Technique
Preparatory Movement
Ability to Maintain Neutral Spine
Ability to Keep Knees Out
Ability to Sit Back
Ability to Push Through Heels
Ability to Keep Chest Up
Ability to Spread the Floor
Ability to Hyperextend
Neck Angle
Torso Angle Relative to Ground
Foot Flare Angle
Stride Length
Movement Status
Support Status
Ankle Angle
Pain Tolerance
Grip Strength
Force of Contraction
Hip Angle Position on Flexion-Extension Axis
Kinetic Chain
Load Vector
Knee Action
Limb Number
Center of Gravity
Stability
Axial Extension
Anteroposterior Flexion
Axial Semi-Straight Leg
Anteroposterior Straight Leg
Anteroposterior Bent Leg
Anteroposterior Extension
Gray Area (Blend of Axial and Anteroposterior)
Simplified Hip Extension Category Chart
Upper/Lower Split Template
HIT Template
HFT Template
Bodybuilding (HVT) Template
Kiss (Keep it Simple Stupid) Routines
Power Template
Endless Variations
List of Hip Extension Exercises (297 Total)
Additional Glute Exercises (19 total)
Exercise Pictures, Categories, Limb Number, Kinetic Chain Type, Advantages, Disadvantages, and Tips
Axial Extension Exercises
Axial Semi-Straight Leg Exercises
Anteroposterior Straight Leg Exercises
Anteroposterior Bent Leg Exercises
Anteroposterior Extension Exercises
Anteroposterior Flexion Exercises
Additional Exercise Pictures for Reference Purposes (Exercises for Abdominal/Core, Obliques, Hip Flexors, Erector Spinae, Adductors, Abductors)
Part VI: Equipment Pictures and Where to Purchase Equipment
Equipment Pictures and Where to Purchase Equipment
Part VII: The Experiments
EMG Experiments
Maximum Voluntary Contraction (MVC)
Fairness
Experiment One—Bodyweight Exercises
Experiment Two—Load Vector
Experiment Three—Quadruped and Bridging Series
Experiment Four—Four Quadrant Glutei Maximi Activity
Experiment Five—Five Workouts
Experiment Six—Muscle/Joint Action Competitions- Glutes, Quads, Hams, Adduction, Abduction, External Rotation, Knee Flexion
Experiment Seven—Squat, Deadlift, Lunge with Same Weight
Experiment Eight—Three Females
Experiment Nine—Gym Exercises
Insufficient Data
Summary Chart for My Glutei Maximi Activation
The Three Laws of Glute Training
The Three Laws of Maximum Glute Activation
Activation Patterns
Part VIII: Random Topics
Anteroposterior Training Tips
Mean Glutei Maximi Activations - Why So Low?
Ranking of the Six Categories in Glutei Maximi Effectiveness
The Big Six in Glute Strengthening
Maximum Glute Activation; to Max Out or Not to Max Out
Crappy Names
Synergy and Indicators
Benchmarks
Range of Motion, Resistance, and Metabolic Demand
Irrational Hypertrophy
Special Workouts
A Hypothetical Mathematical Analysis of 3 Glute-Workouts
Part IX: Training Implications for Various Populations
Chemically Assisted Bodybuilding
Natural Bodybuilding
Male Physique Enhancement Training
Geared Powerlifting
Raw Powerlifting
Olympic Weightlifting
Strongman
Mixed Martial Arts
Athletic Performance Enhancement Training
Figure Training
Female Physique Training
Glute Training Summary
Conclusion
Part X: References and Links
References and Links
