A new and effective exercise for your glutes!

Strengthening the buttocks is not just about the thrust exercise. For well-developed glutes, it is also important to include exercises that stretch them and focus on deeper ranges of flexion in the hips. Think high box lunges, deep lunges and split squats with a deficit.

In particular, try split squats if you usually skip them or just want to build your butt and get some variety at the same time. It's one of the exercises my physique clients do to build their glutes ready for the stage.

Split squats on the multipress

They're angled with a raised front leg, but setting them up is easier than you'd think. You'll only need a multipress, a backing disc or steps, and maybe some padding on the axle for added comfort.

1. Set the axis of the multipress at about armpit height and put a light weight to start. Use a pad under the axle for added comfort.
2. In the middle, about a metre in front of the axle, use a thick disc or step. Adjust it according to how it feels best for you to sit.
3. Stand with one foot on the disc and lean a little to the side of the front working leg, about 30 degrees.
4. Rest the axle on one side of your upper back. Grasp the axle with the same hand on the side of the front leg, leaving the other hand completely free.
5. With your free hand, take a selfie in the mirror, shoot for instagram, sip a drink... whatever.

What to do under the axle

1. Shift your weight forward over your lead leg so that 70% or more of the load is going through it. The back leg only serves as support, so use it as little as possible.
2. Lower the axis under control and as deep as possible until you feel a good stretch in the working butt cheek. If you don't feel it, adjust a little and look for that tension.
3. Push through the leg to lift back up. Think of pushing through the whole foot to increase stability. This means from toe to heel; the foot should push through the floor as one unit.
4. Focus on maximum feel and tension through the glutes. Don't be surprised if your quadriceps feel it too.

Why it works so well

When it comes to targeting the gluteal muscles, I like to classify exercises in one of two ways: they are either stretching or compression exercises.

Exercises like this one are stretching because your glutes are most targeted by the longer muscles and deeper ranges of flexion in the hips. High back lunges from a deficit also fall into this category.

These stretching exercises are great for targeting the "bottom" area of your gluteal muscles. A study by McAndrew et al. showed that the gluteal muscles consist of an upper (cranial), middle and lower (caudal) portion, each of which activates differently.

Compression exercises are hip thrusts, gluteal bridges and planking on a pulley. They tend to hit the upper fibers more. It is important to incorporate both types to maximize overall glute development.

If you need to work more on the lower area, split squats are a good choice. Raising your front leg - from a standing discus or step - allows you to work deeper ranges of hip flexion. You can adjust the height depending on how much hip flexion you have available. For some, the floor may be enough. Gradually work your way up to a small disc or step, then a larger one.

This split squat will allow you to manage upper body fatigue. The one-handed grip is eliminated and the axis position on your back is easier on your shoulders compared to holding the axis with both hands.

Your grip, forearms and shoulders are better spared for an upper body focused workout. These are small details, but they all add up in a challenging workout.

Multipress is easier to load in smaller bursts than single-arm or kettlebells. By using small discs, you can encourage small load additions. If you're stuck at the same weight of the single-arm squats for split squats, these small discs could help you overcome some of the stagnation.

Source: www.t-nation.com - Get Well-Rounded: A New Glute Exercise
Author: Gareth Sapstead
Translated by Jaromír Uhlíř