Articles tagged with: gluteals

Advanced Technique For Barbell Lunges

Head Trainer Ingrid Barclay demonstrates an advanced (and very different) way of performing barbell lunges.

This technique shifts the emphasis from utilising the glutes to greater pressure on the quadriceps.

Bulgarian Split Squat

The Bulgarian Split Suat is a variant of the uni-lateral split squat, utilising a raised platform to increase the angle of the rear leg, placing increased pressure on the performing front leg, and moving the engagement pattern to emphasise the quadriceps muscles instead of the gluteals.

Trust a nut case group of people like the Bulgarians, who's favourite past time is weightlifting to come up with an exercise like this. If you like predictions of the Clubber Lang variety (pain...), then give this exercise a try. You will definitely look hardcore in the squat rack while doing this!

Front Squats

The front squat is a fantastic alternative form of squat to the back squat. The bar is placed on the anterior head of the deltoid, moving the load from posterior to anterior.

This change has good sporting adaptations, as most sports have an emphasis on forward motion, forward tackling or forward or vertical jumping, leaping and bounding.

Many olympic weightlifters would rather compare front squat weights as opposed to back squat weights in conversation - well, this just adds a more hard core element to the movement!

With the weight pushed to the front of the body, greater emphasis is placed on the quadriceps, with less stress on the glutes compared to a back squat.

This is a favourite movement for BC Trainer Ji Cottrill.. let's get crack-a-lacking people!!

Glute Bridges

Sure, they might get people looking at you thinking "You're doing it wrong!". But what would they know?

Glute bridges are a great exercise for strengthening the hamstrings and gluteal muscles. Not to mention that one day when in need, people can use you as a bridge over a large gap becuase you will be strong enough to BE THE BRIDGE!!

Glute Ham Raises

Glute Ham raises are pure torture. You don't think so? I bet you haven't tried them then.. The most irritatingly crampy hurty deep feeling hamstring exercise I think I have ever tried.

You can either use one of those fancy glute/ham raise machines like Body Conquest has, or you can attempt to do them with your feet anchored in to a lat pull down machine, or have a friend (a trusted one!) pin your feet down on a bench or floor!

This will develop some nice posterior chain, something that many people forget about, because we don't check our posterior out in the mirror (unless you're in those cool change rooms in David Jones! I could lose hours in there!)

Leg Press Set Up

How to correctly set yourself up for a leg press.

Pina Lunges

Some 13 years ago, Ingrid Barclay had the opportunity to speak to arguably Australia's best Figure competitor - Pina Theodoridis. She asked one day to be put through her leg workout. Needless to say, it was a killer!

Now correct me if I'm wrong, but Pina was never defeated. At around 45 kilograms, she could bench press 3 times her own bodyweight. Ingrid claims she has never seen a better pair of glutes!

This was her quad/glute finishing exercise. Ever since then, we at Body Conquest have affectionately referred to them as Pina Lunges.

Swiss Ball Squats

The swiss ball squat is an Ingrid Barclay favourite at the Body Conquest Training Studio for application in Needs Analysis sessions with clients, as well as for use in Travel/Home programmes.

It is a full leg exercise, with emphasis on gluteals, quadriceps and hamstrings, but utilising a swiss ball and either bodyweight or dumbells as the resistance.

The use of a swiss ball against a wall allows for people who have never squatted before to be able to get used to the positioning and movement in preparation for barbell based squat, and also allows for people to travel with a "gym" that only requires a swiss ball safely packed away in your suitcase!