In recent years, glute workouts have become all the rage for women. It must be said that men who practiced strength training have never been so passionate about this...and that's a mistake.
However, I have found from personal experience how important it is to have a specific gluteal program, whether you are a man or a woman. I realized that my history of lower back problems and herniated disc is partly related to the weakness of my gluteal muscles, those commonly called buttocks.
You need to realize that the glutes are essential in providing the connection between the trunk and the legs. They therefore play a major role in the overall power of your body. Since these are normally the most powerful muscles in the human body, you must develop them to increase your strength, lose weight and burn your fat.
Butt training has become a regular part of my workouts now and I can only find benefits from it.
When I discovered the program “Unlock your glutes” which specifically focuses on these muscles, I wanted to try it right away. And I'm not disappointed.
I therefore give you my opinion on this program.
Table of Contents
- Review of the “Unlock Your Glutes” Program
- Who is the creator of this method
- Why train the glutes?
- How does this glute program work?
- The content of the gluteal muscle program
- What I think of this strength training program
Review of the “Unlock Your Glutes” Program
Note : Some of the links in this article are affiliate links, which means that, at no additional cost to you, I will earn a small commission if you click through and make a purchase. This is what has allowed me to keep this blog alive since 2015.
I want to make it clear that my opinion remains completely honest. It is a reflection of my actual experience with this product. I am approached almost every day to promote products or programs that I do not wish to endorse. I only recommend those that I am personally satisfied with.
So let's go…
What is this gluteal program?
It is a training system for men and women who want to get rounder, firmer and stronger buttocks.
You'll learn why squats, lunges, and deadlifts don't activate your glutes the way you thought they would. You will also understand why focusing only on these exercises will leave you with weak gluteal muscles, making you more prone to injury.
“Unlock your glutes” provides a PDF guide and 4 videos to follow for the exercises. As a bonus, you will also have 2 workouts on a 10 minute tour. You can repeat them to increase the difficulty or to burn more calories.
What I like to do is chain glute exercises with one of these full leg workouts.
You will be introduced to 36 exercises that will help you work your buttocks at home or in the gym. By practicing them, you can improve your physical condition, reduce back or hip pain and increase your power and strength.
Who is the creator of this method
The program “Unlock your glutes” presented by Brian Klepacki, a certified strength and conditioning coach. He holds a Masters in Exercise Science as well as many highly recognized certifications. Personally, he is a triathlete.
Brian specializes in functional movement and has spent nearly 20 years working in the fitness and exercise fields. He spends the vast majority of his time working with athletes, bodybuilders and fitness models.
He works out of a state-of-the-art training facility called The Compound in Clearwater, Florida.
He calls it his proving ground, where he works with elite athletes, applying the latest scientific research to improve their performance, health and well-being.
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Why train the glutes?
Brian says that the glutes are the powerhouse of the body and weak buttocks are usually responsible for many injuries or pain.
Some of these issues are:
- Pain in the lower back, knees, legs and hips (and sometimes in the upper body)
- Tension in the hamstrings (back of the thighs)
- Sprains of anterior cruciate ligaments
- Lower limb injuries
Weak glutes are often to blame for poor posture, muscle imbalances, reduced power, diminished athletic performance, inability to lift heavier weights, etc.
We could also talk about flat butt syndrome (or sagging buttocks for that matter). Besides the aesthetic aspect, it is often associated with back pain or the lack of good buttock support.
Basically, just about every physical activity you can think of has to do with the gluteal muscles. Walking, running, climbing, jumping, sitting, or even just standing still involves glute activation.
Even athletes who think they have powerful glutes are sometimes fooled by the power of other surrounding muscles.
How does this glute program work?
The program mentions squats, lunges and deadlifts several times and reminds that it's not sufficient. But that doesn't mean he disparages his exercises. Besides, you will find these movements in the bonus videos.
You have to understand that they have their place in any good training program, but they are specifically exercises for the legs. Of course, they partially solicit the buttocks, but not enough to correct the lack of solicitation of his muscles associated with modern life.
Yes, these 3 exercises will activate the glutes in some way, but they don't really isolate them, hence weak glutes and potential muscle imbalances.
Targeting gluteal muscles
The “Unlock Your Glutes” program will specifically target the 3 gluteal muscles , to know :
- The greater gluteal which is on the surface. It is the largest and most powerful muscle in the body;
- The gluteal medium which is located on the side and below the gluteus maximus;
- The small gluteal is located at depth and is poorly developed.
Each of these muscles plays a role in stabilizing, supporting, and mobilizing your legs, hips, and lower half of your body.
In order to work each muscle individually, you will need to train the glutes in these 3 axes: horizontal, vertical and in rotation.
The best glute exercise is not enough
Probably the #1 best glute exercise for most people is the hip thrust. We could translate it as the hip thrust.
In fact, the Journal of Strength and Conditioning Research found in a 2017 study that the hip thrust is an ideal movement for protecting the spine and knees from the strains that are most commonly associated with squats and lunges.
Basically, hip thrusts will help you build strength, power, and muscle in your glutes. And this exercise is well exploited in the program “Unlock your glutes”.
However, even the best of glute exercises does not allow to work in the 3 axes cited above. The up and down motion is enough to train the vertical plane, but won't have much effect for horizontal and rotational glute training.
36 exercises for a complete gluteal program
Therefore, Brian Klepacki presents you with 36 specific movements that work on all 3 planes.
You will thus have 4 training sessions of 15 to 20 minutes. You can of course lengthen them by repeating certain exercises if you like. But this is not an obligation. Instead, I recommend that you follow up with a session for the legs in order to finalize your lower body session that day.
You just have to do 2 workouts per week, over a period of 4 weeks (therefore 8 sessions in total) and you will be the proud owner of a stronger, rounder, firmer and more developed buttocks. Afterwards, I see no reason not to continue this program for years.
Especially since you'll get all the health and injury prevention benefits I mentioned earlier.
A few words about the GM3 method
Brian refers to the “Unlock Your Glutes” training technique as the GM3 method. It is a process intended to wake up the gluteal muscles, followed by a series of exercises that will help build their volume, strength and burn fat.
The essential techniques you will learn include:
- The release of antagonistic muscles (such as the hip flexors) that inhibit your glutes;
- Neuromuscular activation. You will develop the connection between the brain and the muscles to ensure the optimal recruitment of muscle fibers;
- Movements that protect the spine. You won't have to worry about unnecessary pressure on your lower back or knees;
- The best possible muscle recruitment, demonstrated by electromyography. The different exercises stimulate muscle contraction to the maximum;
- Isometric support at the end of the series. An often forgotten technique for developing strength and power without moving;
- Time under tension. You will make your training faster and more effective by varying the speed of the repetitions.
The content of the gluteal muscle program
83-page “Unlock Your Glutes” PDF Guide
This is an instant download PDF manual that will expose the many myths and misconceptions about glute training.
It's an easy-to-use plan based on scientific research and Brian's work with elite athletes. You'll find out exactly why your glutes are so important to your overall health.
In addition, the manual presents each exercise in photos with explanations. It lists which ones you can do at home and which ones are suitable for the gym.
Coaching in 4 videos of 15 to 22 minutes
All 36 exercises were recorded in Clearwater's state-of-the-art training facility, and all videos are shot in high definition.
Bodyweight movements can be used at home or on the go.
Exercises with barbell, dumbbells, kettlebells or low pulley can be done in the gym or at home if you have the necessary equipment.
A note if you do not have equipment
The use of equipment proposed for certain exercises is not not indispensable. It's just another way to progress by developing your muscle volume.
However, the majority of users do not need it. Also, the dumbbells and low pulley can even be replaced with resistance bands almost every time.
As for the barbell with discs, you can replace it with a sufficiently heavy object that you will place in the middle of your body during the hip thrusts.
You will have 2 bonus videos of about ten minutes entitled “The training of muscular legs”. They are excellent complements to videos dedicated to the muscles of the buttocks.
Because if you replace squats and lunges with specific exercises for the glutes, you still want strong, muscular legs. These videos can be used for specific sessions for the quadriceps, hamstrings, calves and abs.
But in my opinion, they are perfect for complete your lower body session 2 times per week. Start by working on the glutes with one of the 4 specific videos, then go directly to one of the 2 videos for the legs and your session is complete.
Guide "14 day diet to lose fat fast“. Brian has included a PDF nutrition guide to help you lose weight. It will also show you how to find ingredients and prepare good meals.
Good, it is not the first interest of this strength training program buttocks, but it's always good to have a nutritional guide if you have no idea in this area.
A very affordable buttocks program for women and men
As I stated in the title of this review, the price is really low to give so much and such good quality. I really don't regret getting it.
At the moment, it is offered to you for only 20€ HT and it offers a 60-day money-back guarantee. Really nothing to deprive yourself of...
What I think of this strength training program
Due to my history of hyperlordosis, recurrent lower back pain and H5-S1 hernia and after realizing that my glutes remained weak despite leg sessions, this program is a real cure for me.
It is therefore a program perfectly suitable for women and men. Including for those who already do strength training.
In fact, flat butt syndrome affects men even more than women. They therefore have every interest in getting serious about it.
Brian even mentions that many fitness models and elite athletes have a specific glute training day, often twice a week. To be honest, it makes a lot of sense to me now. As it is the biggest muscle group of the body, it needs to be given more importance than most of us usually do.
And in my experience, the effect of this workout on other parts of the body is amazing. Using “Unlock Your Glutes” opened my eyes to a real problem in most workouts out there.
I learned how to perform various bodyweight exercises to open my hips, relax the hip flexors and activate my glutes.
A highly recommended butt program
I think that's the only way to describe the program. Yes, certainly, it was something I needed and was very interested in, but now I understand how important glute training is important for every person.
It is obvious. And the advantage, if you allow me this touch of humor, is that it doesn't cost the skin of the buttocks 😉
You can therefore continue to use them for your sessions…
Not only does the program only cost $20 excl. VAT, but you have a 60-day money-back guarantee. And thanks to it, you will improve your posture, your back and gain strength in almost any workout exercises that you can think of.
I highly recommend “Unlock Your Glutes” to anyone interested in muscle strength, power, fat burning, weight loss, and improving their daily quality of life.
Only one review
The people who produce these programs are health, fitness and exercise experts, not professional copywriters. So they usually hire a specialist copywriter to produce their sales page.
This program no doubt does, and the sales page has the usual “scarcity” tactics to make it look like you absolutely have to buy within a minute.
The sales page says the price is $20, but will drop to $50 if you don't buy within 15 minutes. In fact, it's a pipe, because the price does go to 50€ if you wait until the end of the countdown, but it will go back to 20€ if you refresh the page.
Therefore, don't feel obligated to buy the product right away. But these marketing tactics aside, I maintain that it's a fantastic program.
Buttock volume strength training program sheet
Product : Unlock Your Glutes (Official Website)
Price : 17$ ex VAT
60 Day Full Money Back Guarantee
Note Sport Chez Soi 9,5/10
You will no doubt have understood that I am a big fan of the “Unlock your glutes” program. Otherwise, you should consult an oculist or learn to read 😉
I've learned a lot from Brian's advice, and I've already started incorporating a few 15-minute glute workouts into my workout routine which usually consists of HIIT workouts.
So this strength training program buttocks is for you if you want:
- Stronger, rounder and firmer buttocks;
- Improve your strength, power and endurance in all sports;
- Burn fat or even lose weight;
- Prevent many injuries.
Do not hesitate to write to me at email@example.com if you have an additional question or just want to tell me what you think of this program.
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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API