Glute Exercises

Andrew Huberman shares insights into effective glute exercises, particularly emphasizing the importance of Nordic curls and glute-ham raises for building the posterior chain.

1. Nordic Curls: Huberman discusses Nordic curls as a semi-substitute for the glute-ham raise. This exercise involves fixing your feet (under heavy equipment or with a strap), lowering your body toward the floor, and rising back up. This movement targets the posterior chain effectively, including the lower back and hamstrings, contributing to overall strength and mobility 1.

2. Glute-Ham Raises: Huberman also recommends glute-ham raises, describing them as similar to performing a deadlift but with the ground rotated 90 degrees. This exercise is potent for strengthening the lower back, hamstrings, and glutes. It involves a motion similar to a leg curl at the top of a deadlift movement, providing a comprehensive workout for the posterior chain 2.

Both exercises are highly valued by Huberman for their ability to strengthen and build the muscles in the gluteal and hamstring regions, crucial for overall physical performance.