Occlusion Training For Glutes - How to Build Bigger, Stronger Glutes with BFR Training

Occlusion Training For Glutes - How to Build Bigger, Stronger Glutes with BFR Training

The Gluteus Maximus is the largest muscle in the human body by overall volume (and likely by strength/power output) and it is responsible for many movements of the human body. Walking, standing upright, running etc … these are all movements that the Glutes are involved with.

Not to mention… if well developed, they contribute to the robust and aesthetic look many strive for. It’s also the muscle that you dread getting too sore, as you have sit on it all day.

So how do you get more defined and muscular glutes? Could Occlusion training be the answer to more muscular and developed glutes? Stick around and I will explain how Occlusion (Blood Flow Restriction) training can really benefit the glutes.


How Do You Even Occlude Blood Flow From The Glutes?

  • Wrap your upper thigh right between the glutes and hamstrings
  • Make them tight but not so tight that you can’t perform the exercise or that you feel numbness in your legs, about (7/10) for "perceived" tightness
  • Only wrap in an overlapping manner (If using wraps) so that you’re not wrapping a larger surface area than what is necessary

It is recommended that you wear tights (Short or long) so that you are not wrapping bare skin as this may be even more uncomfortable.

How To Train Glutes Occlusion Style

Well you’ve wrapped your upper thighs (That’s the part where you Occlude blood flow) so now you must take care of the weight training.

To start:

  • Choose 2-4 exercises
  • Great exercises for the glutes are stiff-legged deadlifts, hip thrusts and squats
  • Higher reps are great for the glutes, so use a range of 20-50 reps per set, and high volume (4-10 sets), with short rest periods (20 seconds rest between sets)

When performing any movement where pushing with the legs is involved, make sure the weight is more through the middle of the foot and/or heels so you save your knees from taking the brunt of the weight.

Do these glute workouts 2-3 times per week (Depending on your experience level) for a few weeks and the switch them out with high-intensity non-BFR (Blood Flow Restriction) training. This is important so that you can get the maximum muscle growth and stimulation, since increased resistance is essential to optimizing muscular development.

Occlusion Train For A More Defined Gluteus Maximus!

An Occlusion training session for the glutes will feel like a kick in the butt (literally). The Blood Flow Restriction will cause a great pump and the muscle cells will really swell!

Being the largest muscle in the human body, the glutes can handle a decent workload so don’t worry about doing too much. All the hard work will pay off and you’ll have a more defined Gluteus Maximus! Start easy and work your way up and you’d be surprised at the progress you can make by with Occlusion training the glutes.

And if you're in need of some good BFR Bands for legs, here are some great options: