Primary OVERLOADING Movements

Overload: Also referred to as progressive overload. The intent is to increase the load and/or reps achieved (i.e. volume load) over time. This will induce the two primary mechanisms of hypertrophy (e.g. mechanical tension and muscle damage) and thus, myofibrillar hypertrophy. Rep ranges will typically be between 5-15. Intensities will be modulated carefully in order to strategically balance progressions with fatigue management. Rest periods will be longer in order to maximize performance (i.e. 2+ minutes). Exercises with a high loading capacity and rep-to-rep consistency (i.e. trainee’s technical proficiency) will be preferred.

The glutes are going to respond incredibly well to overloading movements due to their (specifically, the glute max’s) ability to generate force and power through hip extension. Most of one’s glute volume (when viewed from the macrocycle level) should be done with an overloading intent. Certain intensity techniques—Rest-Pause sets, cluster sets, myoreps, etc—can be implemented to supplement this intent as well.

However, it’s also important to understand that there are plenty of limitations and dependencies that come with continuously pushing the load and intensity for the glutes: most hinge and squat patterns are going to have a high degree of axial loading (i.e. stress on the spine); the secondary muscles that play a supporting role in most glute exercises (i.e. quads, hamstrings, erectors, etc) will generally be much weaker and thus, reach their failure points much earlier than the glutes; many trainee’s have pre-existing low back, hip, and/or knee issues that can severely limit ones’ ability to overload their glutes; and the raw strength/power of the glutes will necessitate high intensities (both, absolutely and relatively) to continuously overload, which will rapidly accumulate systemic fatigue.

Below are some of the best overloading variations for the glutes:

Machine Hip Thrusts⁣

Barbell Hip Thrusts

Glute Focused Leg Press

Barbell RDLs

Sumo Barbell RDLs

DB RDLs

V Squat Goodmornings

Smith Machine Goodmornings

V Squats

Belt Squats

Smith Hack Squats

Barbell Back Squats

SSB Walking Lunges

Barbell Reverse Lunges

⁣*Note: Not everyone will respond in the same way to the same specific exercises, or even movement patterns. For that reason, it’s crucial to experiment with different variations, modalities and execution variables in order to find those that best suite your individual anatomy, strengths and limitations. Keep track of objective data and subjective biofeedback in order to make unbiased exercises selections.

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