Tip: Get Strong Glutes with Mechanical Drop Sets
Tip: Get Strong Glutes with Mechanical Drop Sets
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<h2 class="article-detail">If this doesn't give you a great athletic butt, nothing will. Check out the workout.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/ben-bruno">Ben Bruno</a> |</span> <span class="timeStamp3">Yesterday</span></div>
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<p>Mechanical drop sets allow you to switch to an easier exercise or an easier variation of the same exercise to extend the set further – a great way to add muscle to stubborn body parts. The key is to use exercises that sequence well together and require little-to-no setup changes so you can transition from one exercise to the next with minimal disruption to the flow of the set.</p>
<p>There are many different ways to use mechanical drop sets. One of them is to start with a unilateral (single-leg) exercise and then immediately do the same exercise bilaterally (using both legs). Here's a great one for glutes.</p>
<h4>Mechanical Drop Set for Glutes</h4>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/vDzbpYKrn8A?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<p>Since you're stronger on the bilateral exercise, a good rule of thumb is to do twice as many reps on the bilateral exercise as you do on the single-leg exercise. For example, do five single-leg hip thrusts on each side followed immediately by 10 bilateral hip thrusts.</p>
<h4><a href="https://www.t-nation.com/training/masochistic-mechanical-drop-sets">Related: More mechanical drops sets to try</a></h4>
<h4><a href="https://www.t-nation.com/training/flat-butt-fix">Related: The Flat Butt Fix</a></h4>
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https://www.t-nation.com/training/tip-get-strong-glutes-with-mechanical-drop-sets
<div class="title-details">
<h2 class="article-detail">If this doesn't give you a great athletic butt, nothing will. Check out the workout.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/ben-bruno">Ben Bruno</a> |</span> <span class="timeStamp3">Yesterday</span></div>
</div>
<div class="articleLeadImage"><img alt="Hip-thrusts" src="https://www.t-nation.com/system/publishing/articles/10003102/original/Hip-Thrusts.jpg?1444926998"/>;
![https://www.t-nation.com/system/publishing/articles/10003102/original/Hip-Thrusts.jpg?1444926998"/>](https://www.t-nation.com/system/publishing/articles/10003102/original/Hip-Thrusts.jpg?1444926998"/>){kind=link}
</div>
<div readability="18.49593495935">
<p>Mechanical drop sets allow you to switch to an easier exercise or an easier variation of the same exercise to extend the set further – a great way to add muscle to stubborn body parts. The key is to use exercises that sequence well together and require little-to-no setup changes so you can transition from one exercise to the next with minimal disruption to the flow of the set.</p>
<p>There are many different ways to use mechanical drop sets. One of them is to start with a unilateral (single-leg) exercise and then immediately do the same exercise bilaterally (using both legs). Here's a great one for glutes.</p>
<h4>Mechanical Drop Set for Glutes</h4>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/vDzbpYKrn8A?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<p>Since you're stronger on the bilateral exercise, a good rule of thumb is to do twice as many reps on the bilateral exercise as you do on the single-leg exercise. For example, do five single-leg hip thrusts on each side followed immediately by 10 bilateral hip thrusts.</p>
<h4><a href="https://www.t-nation.com/training/masochistic-mechanical-drop-sets">Related: More mechanical drops sets to try</a></h4>
<h4><a href="https://www.t-nation.com/training/flat-butt-fix">Related: The Flat Butt Fix</a></h4>
</div>
<p><em>This entry passed through the Full-Text RSS service - if this is your content and you're reading it on someone else's site, please read the FAQ at fivefilters.org/content-only/faq.php#publishers.</em></p>
https://www.t-nation.com/training/tip-get-strong-glutes-with-mechanical-drop-sets