If I had a pound for the amount of females I see jumping up and down in gyms.
The goal clearly is glute development, but how many of you really know if they're doing anything?
Box jumps are exercises that have been designed to build lower body explosive power.
Now unless you're trying to develop power for a specific sport, why would you even consider training that element?
Even if I was training someone to increase their power, they would have to be strong before I would even consider adding them in to their programming.
Let's look at what women are really after, it's muscle development right? It's not one rep max lifting, it's not speed and it's certainly not explosive power.
In most workouts that are created for glute development, you could take out nearly 50% of the exercises as they're not complimentary to developing muscle. -
When you're trying to develop your glutes this is what you need.
✅ The ability to recruit your glutes and make sure they're being used during each exercise.
✅ Exercises that load the glutes (stretched or lengthened range).
✅ Exercises that allow you to fully shorten the glutes.
✅ Exercises that allow you to progressively add load to them over time (execution permitting).
The exercises you need to start with will train the right muscles in isolation first, (cables, seated abduction and adduction, single leg hip extension). Your exercise pool (exercises to choose from) in the beginning shouldn't be very big at all.
You then take time to progress to more loaded exercises such as RDL's, squats, leg press, lunges and deadlifts. Take time to get strong at these and you will develop awesome glutes.
By training the glutes, hamstrings, quads and spinal muscles in isolation for first, you will build a solid foundation. From here you will be able to progress to the exercises that will make the biggest difference to your physique.
Jumping up and down will only contribute to injury and will elevate your heart rate. It won't be doing anything to your glute development.
If it did, trust me I'd be teaching it.
TAG SOMEONE WHO WANTS A BETTER PAIR OF GLUTES