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As more and more people get to grips with working their glutes, popular exercise like the hip thrust and cable kickbacks are becoming common practice. But if you want to maximize those glute gains, firing up this muscle with a challenging toe tap drill could make all the difference. Fortunately, for those who want to master this move, the Boston Barbell fitness center recently demonstrated the drill with bodybuilder and certified personal trainer, Aliza Berquist.<\/a><\/p>\n Building lean mass requires you to activate and then exhaust the muscle towards a state of hypotrophy, and this move does just that, explained the Chris Martin, who is the head coach at Boston Barbell in North Billerica, MA<\/a>. \u201cIf there\u2019s one sure fire way to turn someone\u2019s glutes on, it\u2019s getting them standing on one leg,\u201d wrote Martin alongside his informative Instagram reel.<\/p>\n To get started with this glute warmup:<\/p>\n \u201cEach time you tap, we\u2019re not really trying to put much weight on that (leg),\u201d explained the coach as Berquist battled with her balance. \u201cWe\u2019re just giving it a point of reference.\u201d<\/p>\n Repeat this cycle 8 to 12 times before swapping to the other leg. \u201cWhat I like about this drill is there\u2019s not a ton of technique,\u201d said Martin. \u201cThis is kind of idiot proof. You get in a good position and it\u2019s about whether or not you can just stay in it, right.\u201d<\/p>\n While the move is simple to master, it\u2019s a lot tricker to execute. \u201cAs soon as you get on one leg, every stabilizing muscle around the pelvis has to fire like crazy,\u201d commented Martin, who further explained that the rotated position not only stretches the glutes, but works them massively as you try to stabilize the free leg.<\/p>\n \u201cWe use this drill early in the session to light up the glutes and build awareness before heavy lifts,\u201d explained Martin. \u201cBut don\u2019t get it twisted. If you stay disciplined in these positions and push it close to true failure, there\u2019s real hypertrophy on the table. Slow reps. Full control. Let the glutes melt.\u201d<\/p>\n Indeed, as Berquist attempted to keep her free leg off the floor, she had to contend with a body that wanted to wobble as she worked out. \u201cActual muscular failure,\u201d observed the coach. \u201cNo weight, what did I tell you.\u201d<\/p>\n To follow Boston Barbell on Instagram, click here<\/a>.<\/strong><\/p>\n To follow Aliza Fit on Instagram, click here.\u00a0<\/a><\/strong><\/p>\n<\/p><\/div>\nStep-by-Step: How to Perform the Toe Tap Glute Drill Correctly<\/h2>\n
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Why This Bodyweight Drill Can Trigger Real Glute Hypertrophy<\/h2>\n