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After a deadlift workout this week, I came up with something new which I thought would target the gluetes:
Put a couple of bands around the uprights (that supports the bar when it is racked) of a normal bench press bench so that they are strung between the two uprights, a few inches below where the bar would normally lay.
Lie down face first on the bench, facing in the "wrong" direction so that your feet are hanging off the bench at the spotter's side. Have your spotter help you get the bands under the soles of your feet. Make sure that you've got something to grab onto - our bench has got nice legs below it - and pull yourself tight towards the bands before kicking the bands backwards and slightly upwards so that you lock out into a position where your gluetes are completely flexed and your pelvis is a little distance up in the air off the bench. Return to start and do highish reps like 15 to 20. You'll notice that your knees will need to go at least in line with the uprights and definitely not nearer to your head, otherwise you won't clear the tubing on the sides of the bench padding.
Maybe I need to post some pics because my explanation sounds complicated, even to me?! If you followed what I was trying to say, then give it a try. I've done this exercise twice now and it works incredibly well on the hams, gluetes and lower back like you would expect but, surprisingly, also works the quads and abs equally hard.
It's not often that you come across something that works both the front and the back of the body. I'll definitely use this movement in the place of pull-throughs and weighted hyperextensions from now on. It's been a while since my gluetes were this sore.
Put a couple of bands around the uprights (that supports the bar when it is racked) of a normal bench press bench so that they are strung between the two uprights, a few inches below where the bar would normally lay.
Lie down face first on the bench, facing in the "wrong" direction so that your feet are hanging off the bench at the spotter's side. Have your spotter help you get the bands under the soles of your feet. Make sure that you've got something to grab onto - our bench has got nice legs below it - and pull yourself tight towards the bands before kicking the bands backwards and slightly upwards so that you lock out into a position where your gluetes are completely flexed and your pelvis is a little distance up in the air off the bench. Return to start and do highish reps like 15 to 20. You'll notice that your knees will need to go at least in line with the uprights and definitely not nearer to your head, otherwise you won't clear the tubing on the sides of the bench padding.
Maybe I need to post some pics because my explanation sounds complicated, even to me?! If you followed what I was trying to say, then give it a try. I've done this exercise twice now and it works incredibly well on the hams, gluetes and lower back like you would expect but, surprisingly, also works the quads and abs equally hard.
It's not often that you come across something that works both the front and the back of the body. I'll definitely use this movement in the place of pull-throughs and weighted hyperextensions from now on. It's been a while since my gluetes were this sore.
