Glute Progression
The following progressions should be done 2-3 times per week, with days off in between for appropriate gains. Begin based on strength test results and continue as instructed.
Note: Gains during the first 2 weeks come primarily from increased nerve stimulation to the muscle, while true muscle changes happen in 4-6 weeks. Factors that also influence gains are sleep, nutrition, recovery days, age, body type, and intensity of exercise.
Progression 1:
Start here if you were able to hold <10 seconds during the Single Leg Glute Bridge Test.
Prone Glute Activation: 10 x 10 seconds (3-4 times). On your stomach (Optional: with a pillow below your stomach), bend your knees to 90 degrees. With your feet in the air, rotate your feet so that your heels touch while your toes are facing out. Squeeze your heels together then lift your knees a few inches off the ground. Hold for 10 seconds, relax, and then repeat 10 times. You should feel muscles working in your glutes/hips.
When you start to feel a stronger contraction in your glutes than your hamstrings then you can proceed to Progression 2.
Progression 2:
Begin here if you were able to 10-20 seconds during the Single Leg Glute Bridge Test (each side) with proper form and were able to feel your glutes working. If you cannot feel your glutes being primarily activated then add Progression 1 to your routine.
Double leg bridge: 3 x 12 repetitions. On your back with your knees bent, bring your hips up in the air by engaging your glutes. It may help your lower back to maintain a posterior pelvic tilt (see video below). Hold for 5 seconds then come back down. You should feel muscle activation primarily in the glutes, with the quads, hamstrings, and back muscles helping.
Continue to Progression 3 once you are able to perform the sets easily with proper form and glute engagement during the exercise.
Progression 3:
Begin here if you were able to hold 20-30 seconds during the Single Leg Glute Bridge Test (each side) with proper form and glute engagement. If you cannot feel your glutes being activated then add Progression 1 to your routine.
Double Leg Glute Bridge (With Band): 3 x 12 repetitions. On your back with your knees bent and a Resistance Band around your knees, bring your hips up by engaging your glutes and pushing your knees apart for more glute recruitment. It may help your lower back to maintain a posterior pelvic tilt (see video). Hold your hips in the air for 5 seconds keeping knees apart in the band then come back down. You should feel muscle activation primarily in the glutes, with the quads, hamstrings, and back muscles helping.
Continue to Progression 4 when you are able to perform the sets easily with proper form and glute engagement. If you want more difficulty with this exercise, you can add a weight to your pelvis.
Progression 4:
Begin here if you are able to hold the Single Leg Bridge for 30-40 seconds with appropriate glute activation. If you do not feel your glutes being primarily activated then add Progression 1 to your routine.
Single Leg Glute Bridges (With Knee Support): 3 x 12 repetitions (each side). On your back with your knees bent, bring one leg up and rest your ankle on the other bent knee. With your hands on the ground – or across your chest for more difficulty – bring your hips up while keeping your pelvis level. Hold for 5 seconds then go down slowly.
Continue to Progression 5 when you are able to perform this exercise with relative ease, good form, and appropriate glute recruitment.
Progression 5:
Begin here if you are able to hold the Single Leg Glute Bridge Test for 40-50 seconds with appropriate glute activation. If you cannot feel your glutes being primarily activated then add Progression 1 to your routine.
Single Leg Glute Bridges: 3 x 10 repetitions (each side). On your back with your knees bent, bring one leg up with your knee bent at 90 degrees. With your hands on the ground – or across your chest for more difficulty – bring your hips up, keeping a level pelvis. Hold for 5 seconds then go down slowly.
Continue to Progression 6 when you can complete this exercise with relative ease, proper form, and appropriate glute activation.
Progression 6:
Begin here if you were able to hold the Single Leg Glute Bridge Test for 50-60 seconds while feeling the glutes being activated.
Single Leg Glute Bridge (On Ball): 3 x 10 repetitions (each side). Place an exercise ball under your back while your knees are bent. Bring one leg up with your knee bent at 90 degrees. With hands on the ground for support, bring your hips up, keeping a level pelvis without moving the ball. Hold for 5 seconds then go down slowly.
If this is too difficult, you can start with a Double Leg Glute Bridge (On Ball) or add weight to a regular Double Leg Glute Bridge (see Progression 2).