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This is an overview of most of the Hip Driver exercises out there. If you want to know more about the difference between Hip drivers and other categories of Glute exercises, take a look at my previous article or a great post by Bret Contreras on the topic.
- The red ‘Activator’ type exercises highly activate the glutes during most of the movement.
- The pink ‘Pumper’ type exercises only highly activate the glutes during a little part of the movement.
Therefore the Activators generally stimulate more muscle growth and take more time to recover from because they cause more muscle damage and neuromuscular fatigue.
Remember: the fact all these exercises exist does not mean you should do all of them. The biggest mistake I see in glute training is overtraining. You can’t recover from 4 different glute exercises per day and it will probably cut into your results. Are you doing 4 different exercises per day to optimally stimulate your shoulders? Right. So you should also not do it for the glutes.
At the bottom of this page you will find a form to get the overview of all exercise categories (Hip drivers, Head drivers, Rotators, Bent abductions, Straight abductions).
Mobile users can download a clickable PDF of this image here: Hip-Drivers-links