Reviewed by John Baur, PT, DPT, OCS, CSCS, FAAOMPT
What the session is about.
Ashley Hodge’s talk (part of the 2023 NSCA Personal Trainers Virtual Conference) aims to replace “random glute work” with a repeatable framework that coaches can plug into any program. The session highlights common programming mistakes and then builds a system around anatomy, biomechanics, and progressive overload so you can choose the right exercise type, organize weekly frequency and volume, and progress loading over time. ([NSCA TV][1])
Why systematize glute training?
The gluteal complex (gluteus maximus, medius, and minimus) is central to hip extension, external rotation, abduction, and pelvic control. In practice, athletes and clients often either (1) over‑rely on banded accessory drills or (2) only do sagittal‑plane “big lifts,” leaving key vectors and ranges undertrained. A system improves carryover to performance and aesthetics while managing fatigue so the work is sustainable across the week or season. The session explicitly promises to cover “program design considerations for optimally building the glutes” and “the biggest mistakes in glute training and how to avoid them.” ([NSCA TV][1])
Three exercise buckets to cover all functions.
Hodge organizes glute training around three complementary exercise types/vectors so that all fiber orientations and movement roles are addressed across the week:
- Vertical hip‑extension exercises – Squats, deadlifts, and their variations. These impose higher axial loading and tend to bias the lower subdivision of the gluteus maximus due to the hip‑extension demand through larger ranges under load. They are excellent for high mechanical tension but are also more systemically fatiguing; you’ll program them heavier and a bit less often. ([nsca.com][2])
- Horizontal hip‑extension exercises – Hip thrusts, glute bridges, and similar thrusting/bridge variations. These provide strong peak tension in more flexed hip positions and are friendlier for frequent exposures with lower spinal load, making them ideal for accumulating quality work and practicing progressive overload without as much soreness. ([nsca.com][2])
- Lateral/rotary glute exercises – Abduction/external‑rotation and frontal/transverse‑plane patterns (e.g., cable abduction, lateral step‑downs, Cossack/lateral lunges, banded walks when used with intent). These bias the upper fibers of gluteus maximus plus gluteus medius/minimus and round out pelvic control and change‑of‑direction capacities that vertical/horizontal drills may miss. ([nsca.com][2])
Force–length positioning and setup.
A central coaching point is training the glutes where they can produce the most active force—slightly stretched (not maximally lengthened). In the gym that means using ranges and joint angles that load the glutes in modest hip flexion, maintaining pelvic neutrality and a solid ribcage‑over‑pelvis stack so the target muscle carries the work rather than lumbar extension or hamstrings taking over. Getting these angles right improves both performance and sensation of the muscle working (“feel”). ([nsca.com][2])
Primary driver of hypertrophy.
Hodge underscores that while “mind–muscle connection” can help technique and intent, mechanical tension is the non‑negotiable stimulus for growth. The system therefore anchors all programming to progressive overload—adding reps, load, or density at a given rep target—while using mind–muscle strategies to support good reps, not replace overload. As the quiz phrases it: progressive overload > mind–muscle connection for hypertrophy. ([nsca.com][2])
Secondary drivers and how to use them.
Metabolic stress can augment hypertrophy, but it’s most influenced by short rest periods and continuous time‑under‑tension sets (e.g., finishers, higher‑rep hip thrusts, or pump‑style abduction work). Muscle damage is not the goal and is counterproductive if it limits weekly quality work. The system uses short‑rest “pump” sets strategically—often with horizontal and lateral/rotary drills that recover quickly—while letting vertical lifts focus on heavier, lower‑rep tension. ([nsca.com][2])
Weekly frequency and recoverability.
Beginners are guided toward ~2 focused glute sessions per week, each touching the three vectors to some extent. As experience rises, frequency can move to 3–4 exposures by micro‑dosing thrust/bridge or abduction/ER work because those patterns recover faster. Many trainees tolerate fairly high glute volume simply because they haven’t yet learned to take work sets close to task‑appropriate proximity to failure; when effort is still developing, volume can be used to accumulate practice without excessive fatigue. Horizontal loading (thrust/bridge) is especially repeatable across the week. ([nsca.com][2])
Common mistakes Hodge warns against (and fixes). ([NSCA TV][1])
- Chasing novelty over progression. Bands and variety aren’t a substitute for getting stronger within a progression model (e.g., same load for more reps, or more load for the same reps).
- Ignoring vectors or planes. Only doing squats/deadlifts or only doing band work leaves results on the table; program all three buckets.
- Poor setup/ROM. Over‑arching the low back in thrusts, under‑loading the bottom of squats, or using excessive anterior pelvic tilt all blunt glute contribution.
- Fatigue mismanagement. Putting all heavy vertical work on the same day or taking every accessory set to failure compromises total weekly quality.
- Vague intent. Use mind–muscle strategies to maintain deliberate, target‑muscle contraction and clean reps—but remember that intent is there to support progressive overload, not replace it.
A sample “systematized” week (beginner template).
Day 1 (Heavy vertical emphasis): Back squat or trap‑bar deadlift (mechanical tension focus); thrust/bridge for moderate reps; lateral/rotary finisher (controlled tempo).
Day 2 (Horizontal emphasis): Barbell hip thrust (progressive overload driver); single‑leg hinge or split squat (moderate load); abduction/ER cable or machine series with shorter rests (metabolic stress accessory).
Across the two days, you’ve hit vertical, horizontal, and lateral/rotary functions, applied both high‑tension and moderate‑stress stimuli, and left recoverability to keep progressing in the next microcycle. Frequency and volume scale up from here as the lifter’s effort, technique, and tolerance improve. ([nsca.com][2])
Key takeaways.
- Organize by vector (vertical, horizontal, lateral/rotary) to cover fiber orientation and function. 2) Train in slightly stretched positions with good pelvic control. 3) Use mechanical tension as the pillar and progress it deliberately; let mind–muscle cues polish execution. 4) Leverage metabolic stress with short‑rest accessories, not at the expense of your tension work. 5) Program 2 sessions/week for beginners and increase exposures with recoverable horizontal work as experience grows. ([nsca.com][2])
- At what position do the glutes produce the most active force?
Answer: A. Slightly stretched.
- What is one reason most individuals can handle a high volume of glute training?
Answer: B. They have not learned to push their work sets very hard.
- What is the recommended amount of glute training sessions per week for beginners?
Answer: B. 2.
- What exercise type targets the lower subdivision of the gluteus maximus?
Answer: C. Horizontal hip extension exercises.
- What is the most important mechanism for muscular hypertrophy?
Answer: C. Mechanical tension.
- What contributes to metabolic stress?
Answer: A. Short rest periods.
- Which is an example of progressive overload?
Answer: C. Lifting the same load for a greater number of repetitions.
- What is more important for muscular hypertrophy: progressive overload or the mind–muscle connection?
Answer: A. Progressive overload is more important.
- What is the mind–muscle connection?
Answer: A. Conscious and deliberate muscle contraction.
- Which exercise type can be performed more frequently?
Answer: C. Horizontal loading exercises.
Reference:
Systematizing glute training: NSCA Personal Trainers Virtual Conference session Hodge A. Systematizing glute training NSCA TV; 2023.