Advanced Techniques in Glutei Maximi Strengthening

License Agreement
Part I: Setting the Stage
	Strength Training Jargon
	A List of Plurals
	Can We All Get Along?
	Sport-Specific Training
	Synergy in Adaptative Reconstruction to the Training of Various Motor Abilities
	The Gluteal Paradox
	Morphology of the Glutei Maximi
	The Roles of the Glutei Maximi
	Glute Activation/Glute Strengthening
	Functional Anatomy of the Hip
	Inversion of Muscular Action
	The Hip Extensors
		The Hamstring Group
		The Gluteal Group
		The Deep Hip Rotators
		The Sartorius
		A List of Hip Extensors
		The Erector Spinae
		The Iliopsoas Group
		The Quadriceps
		The Posterior Chain
	The Neutralizing Relationship of the Glutei Maximi and Adductores Magni
		Postural Improvements and Force Couples
		Injury and Pain Prevention
		Increased Athleticism, Strength, and Power
		Physique Improvements
	Glutei Maximi, Have We Pegged You Wrong?
		Load Vectors
		Angular Kinematics
	The Importance of Load Vector in Physique Enhancement and Sport Training
	Lack of Glutei Maximi Activation in Today’s Training
		Reason One: Bodybuilders and Overdeveloped Gluteals
		Reason Two: Olympic Weightlifting and Powerlifting
		Reason Three: Sport-Specific Training
		Reason Four: Strength Coach Budgets
		Reason Five: Lumbar Compensation and Spinal Compression
		Reason Six: Corrective Exercise
		Reason Seven: Researchers
		Reason Eight: Close-Mindedness
		Reason Nine: Buns of Steel Backlash
		Reason Ten: The Nature of Axial vs. Anteroposterior Loading
		Reason Eleven: Perception and Societal Influences
		Reason Twelve- Strength Training Classics
		Reason Thirteen: Unstable Surface Training
		Anatomical Segments
		Ratio of Upper to Lower Body Mass
		Shape of Acetabulum
		Pelvic Tilt
		Lordosis and Kyphosis
		Strength Ratios
		Recruitment Ability
		Recruitment Patterns
		Injury and Illness Status
		Torso Stiffness
		Physiological Excitability
		Psychological Excitability
		Artificial Contractions
		Antagonist Pre-Contraction
		Relaxation
		DOMS
		Fitness and Fatigue
		Soft-Tissue Quality
		Soft-Tissue Length
		Hip Mobility
		Ankle Mobility
		Deliberate Exercise Technique
		Preparatory Movement
		Ability to Maintain Neutral Spine
		Ability to Keep Knees Out
		Ability to Sit Back
		Ability to Push Through Heels
		Ability to Keep Chest Up
		Ability to Spread the Floor
		Ability to Hyperextend
		Neck Angle
		Torso Angle Relative to Ground
		Foot Flare Angle
		Stride Length
		Movement Status
		Support Status
		Ankle Angle
		Pain Tolerance
		Grip Strength
		Force of Contraction
		Hip Angle Position on Flexion-Extension Axis
		Kinetic Chain
		Load Vector
		Knee Action
		Limb Number
		Center of Gravity
		Stability
		Axial Extension
		Anteroposterior Flexion
		Axial Semi-Straight Leg
		Anteroposterior Straight Leg
		Anteroposterior Bent Leg
		Anteroposterior Extension
		Gray Area (Blend of Axial and Anteroposterior)
		Simplified Hip Extension Category Chart
	Upper/Lower Split Template
	HIT Template
	HFT Template
	Bodybuilding (HVT) Template
	Kiss (Keep it Simple Stupid) Routines
	Power Template
	Endless Variations
	List of Hip Extension Exercises (297 Total)
	Additional Glute Exercises (19 total)
	Exercise Pictures, Categories, Limb Number, Kinetic Chain Type, Advantages, Disadvantages, and Tips
		Axial Extension Exercises
		Axial Semi-Straight Leg Exercises
		Anteroposterior Straight Leg Exercises
		Anteroposterior Bent Leg Exercises
		Anteroposterior Extension Exercises
		Anteroposterior Flexion Exercises
		Additional Exercise Pictures for Reference Purposes (Exercises for Abdominal/Core, Obliques, Hip Flexors, Erector Spinae, Adductors, Abductors)
Part VI: Equipment Pictures and Where to Purchase Equipment
	Equipment Pictures and Where to Purchase Equipment
Part VII: The Experiments
	EMG Experiments
	Maximum Voluntary Contraction (MVC)
	Fairness
	Experiment One—Bodyweight Exercises
	Experiment Two—Load Vector
	Experiment Three—Quadruped and Bridging Series
	Experiment Four—Four Quadrant Glutei Maximi Activity
	Experiment Five—Five Workouts
	Experiment Six—Muscle/Joint Action Competitions- Glutes, Quads, Hams, Adduction, Abduction, External Rotation, Knee Flexion
	Experiment Seven—Squat, Deadlift, Lunge with Same Weight
	Experiment Eight—Three Females
	Experiment Nine—Gym Exercises
	Insufficient Data
	Summary Chart for My Glutei Maximi Activation
	The Three Laws of Glute Training
	The Three Laws of Maximum Glute Activation
	Activation Patterns
Part VIII: Random Topics
	Anteroposterior Training Tips
	Mean Glutei Maximi Activations - Why So Low?
	Ranking of the Six Categories in Glutei Maximi Effectiveness
	The Big Six in Glute Strengthening
	Maximum Glute Activation; to Max Out or Not to Max Out
	Crappy Names
	Synergy and Indicators
	Benchmarks
	Range of Motion, Resistance, and Metabolic Demand
	Irrational Hypertrophy
	Special Workouts
	A Hypothetical Mathematical Analysis of 3 Glute-Workouts
Part IX: Training Implications for Various Populations
	Chemically Assisted Bodybuilding
	Natural Bodybuilding
	Male Physique Enhancement Training
	Geared Powerlifting
	Raw Powerlifting
	Olympic Weightlifting
	Strongman
	Mixed Martial Arts
	Athletic Performance Enhancement Training
	Figure Training
	Female Physique Training
	Glute Training Summary
	Conclusion
Part X: References and Links
	References and Links