Did you know that out of the 640+ muscles in the human body the gluteus maximus is the largest? Also there are the gluteus medius and minimus which contribute to building a better backside but mainly play a role in hip stabilization.
When it comes to rowing, the glutes combined with the quads, hamstrings and core musculature, are the set of muscles that allow us to generate 90% of the power we use during the rowing motion. Strengthening them is obviously a hugely important part of maximizing that power and here at Dark Horse we’re all about generating power!! So here are our top 7 exercises to build stronger glutes for rowing.
*Note: You’ll need access to some equipment to get the most from these exercises, so either check what you have at home, or when you’re at the gym double check with a certified trainer and go through these exercises correctly first.
Equipment Needed: 2 Dumbbells, and/or 1 Barbell, a step or bench that is 6 inches or higher and a light resistance band or tube. In order to select the ideal amount of weight start by being conservative, going lighter than you normally would.
When starting any fitness program, it should begin with a physician’s Medical Clearance. Safety is the priority of any fitness program.
1. Warm-up: Not really an exercise we know, however the warm-up is crucial to achieve the necessary flow of blood to the muscles in order to focus on growth. This will decrease the risk of injury to you during the more intense phases of this plan. You need consistent movement of 5 minutes or more that raises your heart rate. If you have any cardiovascular equipment that’s great for the warm-up, but if you don’t, you could march up and down stairs, walk laps around your living room…use your imagination.
As with all strength training programs, be sure to avoid holding your breath while lifting. Breathing is best when exhaling on the toughest part of the exercise. Don’t overthink it, just breathe! Last but not least, engage your glutes firmly. Visualize this muscle group contracting and tightening with each movement you make.
2. Band Squat + Side Steps – Not only are these great for core activation, better knee health, and quadriceps endurance, but they are great for activating your glutes too! Grab a band or exercise tube that you can tie around your upper thighs (avoid looping the band around the knee joint).
3. Weighted Hip Thrusts – Weighted hip thrusts are very popular because people have an easier time “feeling” their glutes working. It makes sense because it forces you to engage your glutes at the top of the ROM (Range of Motion). I recommend using a weighted barbell for this exercise, a step bench or regular Olympic bench.
4. Skater squats– You can do this exercise with or without a mat under your knee. The mat will make the movement less challenging from a ROM standpoint. Slowly decreasing the height of the mat can help you increase your ROM. Omit the mat once you are able to perform the full ROM option consistently without losing balance.
5. Elevated Split Squats–When you execute the Split Squats (AKA: Bavarian Lunges) think as if your back leg is weightless and your back foot is there just to help with balance. Really focus on your front supporting leg as well as the glute on your front leg. Other important tips to keep in mind:
6. Lateral Lunges– Start with your feet shoulder width apart. You have the option of using a dumbbell/kettlebell, and holding it at your midsection or placing two free weights on your shoulders. Inhale and then exhale as you step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Try to sit down with your hips, keeping your chest as upright as possible. Remember:
7. Clams – An option on the clam exercise to work either with body weight or to add additional resistance of a band. If you are adding the band ensure it is higher than the knee joint. Apply all of the following tips:
There you have it! The top 7 ways of building stronger glutes for rowing. Try adding these exercises into your routine as often as you feel suitable and remember to consult a trained professional before undertaking a structured exercise routine.
Yours in fitness, education and working those glutes!
No products in the cart.