With the popularity of targeted glute training and specialized gym equipment rising, two-time Figure Olympia champion Erin Stern revealed a more straightforward path to results—the barbell. In a video published on June 26, 2024, Stern shared her five-exercise training circuit that utilizes only a barbell and weight plates.
Erin Stern’s Barbell-Only Glute Workout
Here are Stern’s top glute-building exercises:
- Sumo Deadlift
- Wide-stance Romanian Deadlifts (RDL)
- Feet-Elevated Split Squat
- Good Morning
- Frog Pump
Free weights can offer superior glute targeting through effective hip hinges. A 2023 systematic review and meta-analysis found that when compared, free-weight and machine-based strength training exercises produced similar results in strength, jump performance, and muscle growth. (1)
[Related: A Guide to the Best Pre-Workouts]
Sumo Deadlift
To bias the glutes and hamstrings, stand with the feet one-to-two times shoulder-width apart, with the toes pointed out 45 degrees.
As a rule…knees to track over toes.
Lower the barbell as close to the shins as possible while keeping the chest proud and back neutral. Then, lift the barbell to the starting position, pulling the scapula back and down and contracting the glutes at the top.
Wide-Stance RDL
This RDL variation involves a wider-than-shoulder-width stance with toes slightly turned out. Lower the barbell while maintaining a neutral back and push the hips back until a stretch is felt in the hamstrings. Drive through the heels to return to the starting position.
Stern encourages exploring variations in weight distribution. Drive through the heels or inner or outer feet to discover which position generates the most intense glute and hamstring activation.
Feet-Elevated Split Squat
Stack two 45-pound weight plates to elevate the front foot, increasing the range of motion (ROM) for greater glute and quad activation.
The front leg is the working leg. The back leg is for balance.
Lower until the front thigh is below parallel to the floor, then push back to the starting position. Stern recommends leaning forward slightly to better load the glutes by increasing hip flexion.
Stern suggests the following techniques for a stronger mind-muscle connection:
- Use relatively lighter weights
- Slow the rep cadence
- Place a free hand on the working muscle to ensure activation
- Train single-leg exercises
Good Morning
Loading the barbell as though you were performing a back squat while hip-hinging tweaks the movement mechanics that can lead to greater glute, hamstring, and erector spinae engagement.
Position the barbell over the traps and hip hinge toward the floor while keeping a neutral back and slightly bent knees. Push the hips back until you feel a stretch in the glutes and hamstrings. Return to the starting position and pause in the fully shortened position.
Pushing through the heels is best for recruiting the glutes.
[Related: The 8 Best Whey Isolate Protein Powders]
Frog Pump
Stern advised training to mechanical failure to maximize glute stimulation. Lie supine with knees bent, the soles of your feet touching, and heels as close to the glutes as possible. Engage the core, push the heels together, and lift the hips off the ground for a peak glute contraction.
More Bodybuilding Content
- Bikini Olympia Champion Jennifer Dorie’s 5-Exercise Shoulder-Toning Workout You Can Do In Any Gym
- “Pills, Potions, & Powders”: How Dr. Mike Israetel Manages Steroid Side Effects With Bodybuilding Supplements
- Exclusive: Mr. Olympia Brandon Curry Splits With Bodybuilding Coach Abdullah Alotaibi, “Can’t Disclose” Replacement
References
- Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy, and jump performance – a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023;15(1):103. Published 2023 Aug 15. doi:10.1186/s13102-023-00713-4
Featured image: @2x_ms_olympia on Instagram
