T Nation

Glute Development Question With and Without Machine

Good Morning/Afternoon. I was just reading the Dispelling the Glute aritcle (https://www.t-nation.com/training/dispelling-the-glute-myth). I was wondering on the on the pendulum quadrupled hip extension exercise you mentioned would I get the same activation if I were to do with resistance bands and free weights (by placing a DB where the knee is) as I would with the machine? Also are there any other exercises you would recommend? I am trying to re-shape and awaken my glutes and hamstrings.

Thanks for your time.

if anything thats the most unnecessary movement in the article. Contreras knows his stuff but goes a bit overboard on glute work,-just do any 2 or 3 moves in that article even just the bodyweight ones and you will be fine