Dr. Bret Contreras

That's going to work more quads.

I think the most glute dominant way to step up is to lean and just go to a thigh parallel position, meaning the thigh is parallel to the ground.

So you reach back.

I think that's the most glute dominant way to do them.

So stepping back off the box so that the thigh that's still up on the box is parallel.

parallel to the floor.

And you lean, you reach back, control it all the way down, tap the foot down, then come up.

But you also have to remember, if you train glutes Monday, Wednesday, Friday,

If you do train glutes three times a week, you have an extra day for recovery on the Friday.

So that's where I could say, do two sets of reverse lunges or walking lunges on the Friday because you have an extra day to recover.

A lot of times when I'm training my clients, they'll go, coach, what else should I do?

Nothing.

You're done.

You did good.

You got to train in two days.

It's a different art to training glutes three times a week.

I mean, think if you had to train pecs three times a week or biceps three times a week, you wouldn't do these marathon workouts.

You'd know I got to have a good session in two days.

I can't do too much.

This system works well, but it can be overdone.