Do Your Thighs Always Take Over When Training Glutes? Not With THIS Exercise... One-Legged Glute Deadlifts

One of the biggest reasons people have a difficult time getting results in the glutes is that the quads tend to take over. This exercise takes the quads completely OUT of the movement, putting MAJOR tension on the glutes.

By Nick Nilsson

If you have trouble feeling your glutes working in any of the lower body exercises you do, this is an exercise you're going to get a lot out of...it targets the glutes with minimal thigh involvement and it could be your key to a WAY better butt!

This exercise looks suspiciously like a Bulgarian Split Squat but without the squatting. The Bulgarian Split Squat exercise is done with your back leg up on a bench, then you come down in the lunge position (aka split squat).

With this new exercise, however, you're going to basically be doing a one-legged stiff-legged deadlift with your back leg up on the bench.

I was actually quite amazed at how strongly this one targeted the glutes...the best part is, it hits the glutes without involving knee flexion to any substantial degree. What this means is you can build bigger glutes (and/or maintain glute size) when you have knee problems or injuries that prevent you from squatting or lunging.

Now you have no excuses... So here's what the exercise looks like:

The Set Up

You'll need two dumbbells and a bench for this one. Set the dumbbells in front of the bench (I'm using a couple of 85-pounders—start lighter than this when you try these the first time).

Now set your ENTIRE SHIN on the top of the bench. You'll need this for some degree of stability. We're not trying to make this exercise unstable, per se. What we're trying to do is get your body in the right position to force the glutes to activate.

You may need to slide the dumbbells forward a bit. Set your front foot in between the two dumbbells, get into position on the bench (like you were going to do that split squat movement). Both knees should be bent but held in that same position throughout the exercise.

The Exercise

Bend forward and grab the dumbbells. Keep your core tight.

Now pick the dumbbells up off the floor. The pressure should be on the heel of your front foot and your glute should be feeling it. Your glute will not only be providing the hip extension that gets you to the upright position, it's also contracting isometrically to maintain that bent-knee split position—so you get a double whammy!

Come all the up until your torso is vertical, and then lower the dumbbells slowly back down and set them on the ground. Repeat the movement, lifting the dumbbells off the ground. Setting the weights down allows you to reset your body position and keep your lower back well stabilized.

Do your reps on one leg and then switch legs. I prefer lower reps with this exercise since the glutes are powerful muscles and need to be hit hard. (Five to seven reps per set is good.)

The first time you do it, don't go too heavy, though, as you will want to bring your lower back up to speed before pushing heavier weights.

It's important to remember you're setting the dumbbells completely on the floor in-between reps. Breathe out on the way up and keep your core tight. Try to keep an arch in your lower back throughout the movement as well.

Once you've done your reps on one leg, switch to the other leg.

The Results

This exercise increases lower back and glute involvement significantly. You're maintaining a bend in the front leg and only moving at the hip, which basically utilizes the glutes from the OTHER direction (known as hip extension). Instead of pushing down against something, you're using the glutes to pull your upper body up.

Because there is no active knee flexion, people with knee issues don't experience the same issues as with lunging or squatting exercises but still get excellent glute, hamstring, and lower back work.

So if a better butt is something you've always wanted but found your thighs always took over the exercises you were doing for that purpose, THIS is an exercise you'll want to try out.

To see more photos and a video of this exercise in action, go to www.fitstep.com.

And if you're interested in a full-on glute-building PROGRAM, I've got just what you need here: Gluteus to the Maximus—Build a Bigger Butt NOW!

This book is PACKED with exercises, programs, and training techniques for building larger, firmer rounder glutes FAST.

About the Author

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books, including Muscle Explosion! 28 Days To Maximum Mass, Metabolic Surge—Rapid Fat Loss, The Best Exercises You've Never Heard Of, Gluteus to the Maximus—Build a Bigger Butt NOW! and The Best Abdominal Exercises You've Never Heard Of, all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at www.fitness-ebooks.com!

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