Replaced squats with a four-exercise regimen targeted at the glutes, effectively addressing my gluteal deficiency
In a bid to effectively target the glutes and reduce quad dominance in a workout routine, consider incorporating exercises that specifically isolate and strengthen the gluteus maximus. Here's a four-move workout designed to help achieve this goal.
The Workout
- Machine Hip Thrusts (4 sets of 12 reps): These exercises are perfect for priming the glutes at the start of a workout. Lie on a hip thrust bench with a loaded barbell across your hips, brace your core, and push your hips upwards while squeezing your glutes. Lower back down to the starting position.
- Dumbbell B-Stance Sumo Squats (4 sets of 12 reps per side): This move targets the glutes from a different direction than traditional squats. Stand with feet wider than shoulder-width apart, toes turned out, and a dumbbell in each hand. Squat down, keeping your weight on your heels and driving your feet straight up.
- Smith Machine Banded Froggies (3 sets of 15-20 reps): To perform this exercise, resistance bands are anchored to the machine, and the individual lies on the weight bench with hips under the bar and feet pressed together, soles touching. Brace the body and drive the feet straight up, keeping the knees bent and the hips lifted.
- Reverse Hack Squat (Glute-Biased) (3 sets of 10-12 reps): To perform this squat variation, face the hack squat machine with your feet higher and wider on the platform for more glute emphasis. Lower slowly, pushing hips back, and keeping knees soft. Drive up through your heels without locking out at the top.
Tips for Reducing Quad Dominance
- Start with Light Weights: Begin with lighter weights to focus on proper form and glute activation.
- Emphasize Glute Activation: Before starting each exercise, mentally focus on activating your glutes and maintain this focus throughout the movement.
- Prioritize Glute-Specific Exercises: Incorporate exercises like hip thrusts earlier in your workout when you are fresher to maximize glute engagement.
- Adjust Movement Patterns: Adjust your squat and lunge forms to ensure you are pushing through your heels rather than your toes, which can help shift the emphasis from quads to glutes.
By incorporating these exercises and tips into your workout routine, you can effectively target your glutes and reduce quad dominance. However, it's important to maintain a balanced workout routine that includes a variety of exercises to avoid muscle imbalances.
Incorporating science-backed health-and-wellness practices, such as machine hip thrusts, dumbbell B-stance sumo squats, Smith machine banded froggies, and reverse hack squats (glute-biased), into your fitness-and-exercise regimen can help strengthen the gluteus maximus and minimize quad dominance. To achieve optimal results, follow the tips for reducing quad dominance, which include starting with light weights, emphasizing glute activation, prioritizing glute-specific exercises, and adjusting movement patterns.
