Best Glute Exercise

The cook hip lift is a glute activation exercise that allows hip extension to take place without lumbar extension occurring. This develops the ability to dissociate the hips from the lower back which is important for both optimising sports performance and remaining injury free.

Here is a clip of the cook hip lift.



The application of the exercise is somewhat limited and its main use is to activate the glutes prior to performing a more demanding exercise. The exercise below will also limit lumbar extension (although to a lesser extent) but will allow greater loads to be used whilst also allowing for a greater range of motion.



Bret Contreras has identified that the hip thrust has the highest Glute Max. EMG readings out of any exercise. The exercise above is essentially a single leg version of the hip thrust.

STRENGTH AND CONDITIONING CONSULTANCY - TIM EGERTON HIGH PERFORMANCE COACHING SERVICES