Stern recommends mixing high- and low-volume days to maximise glute hy.
Final up to date on November twenty eighth, 2023
Two-time Determine Olympia champion (2011-12) Erin Stern develops her glutes with 4 essential decrease physique actions: Hip extension, abduction, adduction, and external rotation. On Nov. 15, 2023, Stern took to her YouTube channel to share the glute exercise she makes use of for hypertrophy.
Erin Stern’s Glute Exercise
Under is a breakdown of the two-time Determine Olympia champion’s glute programming:
- Sumo Entrance Squat — 3-4 x 8-10
- Banded B-Stance Romanian Deadlift (RDL) — 3-4 x 8-12
- Entrance Foot Elevated Break up Squat — 3-4 x 10-12
- Single-Leg Hip Thrust — 2-3 x 10-15
- Machine Abduction — 1-2 x 15-20
- Banded Exterior Rotation —2-3 x 20-30
Watch Stern exhibit the above workout routines within the video beneath:
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Sumo Entrance Squat
Stern implored her viewers to mix heavy-load, low-rep coaching with lighter-load, high-rep coaching every week. This trains each sluggish and quick twitch muscle fibers, so “no positive factors are left on the desk.”
The primary train Stern beneficial is the sumo entrance squat, which trains hip extension and adduction. Stern positions the barbell “in opposition to [the] clavicles and sitting within the divots of [the] shoulders.” She retains the elbows as much as preserve the barbell with the wrists in a “racked” place.
Foot place is vital for positioning and stability in a sumo entrance squat. The ft must be 1.5 occasions shoulder width aside, with the toes dealing with out 45 levels. By every rep, the knees align over the toes, with the chest proud and the glutes staying beneath the torso (i.e., don’t hip hinge). Stern beneficial pausing on the backside of every rep earlier than driving via the heels in the course of the concentrics. Per Stern, typically, three to 4 working units within the eight-to-10-rep vary are beneficial.
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Banded B-Stance Romanian Deadlift (RDL)
Stern makes use of banded B-stance Romanian deadlifts for time underneath pressure with lighter masses. The resistance band wrapped round her hips accentuates her hip extension on the high of every rep. She adjusts the bar to really feel ample however managed pressure via the band.
In a B-stance, one leg stays inflexible whereas the opposite bends barely on the knee, loading the strict leg. Stern used the balls of her foot on the bent leg as a “kickstand” subsequent to the arch of the working foot. She prefers beginning along with her non-dominant leg to information the variety of reps for all sides.
Holding the bar with an overhand grip, Stern hip-hinged the barbell to the ground, sustaining a impartial backbone. The band nearly pulled her again in the course of the eccentric earlier than she drove her hips via the concentric. She recommends three to 4 working units within the eight-to-12-rep vary.
Entrance Foot-Elevated Break up Squat
This hip extension train locations the entrance foot past parallel through slight elevation. A larger vary of movement results in larger glute activation within the lengthened place. Stern drove via her entrance heel with a slight ahead lean to keep up pressure on the entrance working leg. Stern leads along with her non-dominant leg, coaching three to 4 working units within the 10-12 rep vary.
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Single-Leg Hip Thrust
Stern positioned her higher again on a weight bench and her heel on one other (the benches had been parallel to one another). If she feels her hamstrings working greater than her glutes, she is aware of the load benches are too far aside. By bringing them nearer collectively, she activated her glutes by thrusting the dumbbell positioned atop her hips.
Stern thrusts with solely the working aspect’s glute, bridging on the high of every rep. It is a unilateral motion that may assist right power imbalances within the glutes. Her positioning for single-leg hip thrusts biases the higher glute by externally rotating the working aspect’s foot. She recommends two to a few working units per leg within the 10-to-15-rep vary.
Hip thrusts prepare the glutes within the shortened place, not like squats, deadlifts, and RDLs which prepare the glutes within the lengthened place.
Machine Abduction
Stern makes use of the abductor machine in two methods: the primary is with the higher physique leaning backward, and the second is with the higher physique leaning ahead. With a backward lean, Stern recommends holding the glutes shifted ahead within the seat whereas the toes are pointed. This setup permits for larger reps within the 15-to-20-rep vary.
With a ahead lean, Stern scoots her glutes to the again of the seat whereas pulling her ft nearer to her physique. She refrains from utilizing momentum, controlling the negatives.
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Banded Exterior Rotation
Erin Stern closed her glute session with banded exterior rotations. She positioned a resistance band across the base of her ft and rotated her heels outward. Her higher physique lay inclined on a weight bench. Her ft had been spaced roughly one foot, with the shortened band sustaining pressure all through the rotations. She recommends two to a few working units of 20-30 reps with fixed pressure on the glutes.
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