Build Strong Glutes With Tough Exercises

Meghan Callaway, renowned fitness coach and online training expert, is back with her latest glutes workout that challenges you to build strength without necessarily relying on heavy weights. In her recent post, she outlines 10 unique exercises designed to complement your routine and target your glutes along with other key support muscles. With over two decades coaching athletes and enthusiasts alike, Meghan emphasizes that these exercises are the perfect addition to any training regimen. They’re not meant to replace heavy load workouts but to work in tandem and provide finer muscular control and improved stability.

Workout Breakdown

Meghan’s post begins by urging her followers to build strong glutes with a series of tough, unconventional movements. For instance, she kicks off with the reverse butterfly bench extensions. This exercise is not only focused on your glutes but also strengthens your adductors and posterior core muscles. The advice is clear: ensure the bench is secure and perform 2 to 3 sets of 8 to 15 reps. This foundational move sets the tone for the workout, emphasizing control and proper form.

The routine continues with band resisted reverse hypers, an exercise that further targets your posterior core. By adding a resistance band, you engage your muscles deeper while still focusing on stability. With similar sets and reps as the first exercise, Meghan underscores the importance of steady, controlled movements for enhanced core strength.

Next in her lineup is a combination move: hip mobility paired with a single arm overhead weight hold. This exercise is unique in that it not only challenges your glutes but also focuses on hip flexors and shoulder stability. The prescribed range is 2-3 sets of 5 to 10 reps per direction per side, ensuring that each side of your body gets equal attention.

Technique Spotlight

Following the mobility work, Meghan introduces towel/slider reverse lunges. This exercise, which calls for controlled slides using a towel or slider, is designed to activate the glute muscles while improving balance and coordination. The suggested dosage of 2-3 sets of 6 to 12 reps per side reinforces the dedication needed to build strength gradually.

The workout further includes a double banded multidirectional taps from an isometric Romanian deadlift (ISO RDL). This compound movement not only targets the glutes but also improves hamstring engagement and lumbo-pelvic stability. With 2-3 sets of 8 to 15 reps per side, this exercise exemplifies how accessory movements can benefit overall performance in heavier lifts.

Another key movement in the post is the single leg ISO glute bridge combined with a leg lowering component—an exercise that has gained popularity as a means to further stabilize the core and lower back while directly targeting the glutes. Performing 2-3 sets of 5 to 10 reps per side, Meghan advises this move especially for those looking to increase unilateral strength and symmetry.

Further into the routine, she recommends glute-ham raises (GHRs) integrated with a banded protraction. This dual-action exercise helps athletes secure proper movement patterns by ensuring that the band provides extra resistance and prevents lower back compensation. The routine suggests 2-3 sets of 8 to 15 reps. In addition, she incorporates a modified exercise: a band resisted multidirectional tap paired with a barbell back hold, which can be adjusted by removing the barbell if needed. This flexibility makes it an accessible option for many gym enthusiasts.

Complementary Movements And Final Touches

Meghan rounds out her glutes workout with two more movements. The single leg hip lift/hamstring curl combo works on not only building your glutes but also enhancing shoulder stability and grip strength. With a prescribed scheme of 2-3 sets and 5 to 10 reps per side, this exercise is perfect for those wanting to integrate full-body coalition into their routine. Lastly, she introduces a modified banded skater squat which, aside from hitting the glutes, also emphasizes quad strength. Just like the other exercises, the recommendation is 2-3 sets of 8 to 15 reps per side.

This extensive routine is representative of Meghan Callaway’s commitment to providing varied and challenging workouts that push beyond conventional training. She emphasizes that these exercises are meant to be used in addition to your regular heavy load and compound movements, offering a balanced approach to muscle development. Meghan also invites her followers to subscribe to her free weekly newsletter, where they can receive additional coaching tips, training advice, and updates on new programs she launches.

By introducing accessory exercises like these, Meghan seeks to address common training pitfalls such as muscle imbalances and core instability. Her workout is a reminder that refining technique and building smaller, stabilizing muscles can contribute significantly to overall strength and athletic performance. Whether you’re an experienced athlete or a gym-goer looking to diversify your routines, these exercises offer an excellent opportunity to boost your glute strength while maintaining balance and mobility.

For many, traditional glute exercises like barbell hip thrusts often overshadow the myriad of alternative movements beneficial for glute development. Meghan’s unique approach presents a versatile alternative that can be particularly valuable if you dislike heavy equipment or are seeking to minimize joint stress during training. The blend of mobility, strength, and stability work in this routine reflects the evolving nature of fitness training, where quality and technique take precedence alongside raw power.

Overall, this detailed glute workout not only broadens the spectrum of available exercises for glute development but also reinforces the idea that every athlete benefits from variety. By incorporating these 10 unique exercises, you can develop a more robust and stable foundation, ultimately enhancing your overall performance—both in the gym and in everyday activities.

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Nisha Bharatan

 

Nisha Bharatan is a writer with six years of experience. After completing her engineering from Savitribai Phule Pune University, she did content marketing courses to complement her interest in writing. Nisha discovered her passion for writing in 2016 when she started documenting her journey into motherhood.

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