In December I attended a seminar in Scottsdale, Arizona hosted by the NSCA and had the opportunity to hear the "Glute Guy," Bret Contreras present some of his research on strength, activation, hypertrophy and even programming when it comes to training the posterior chain.
|More vertical motion in the split squat.|
|Horizontal motion deadlifting.|
Add in some type of ancillary movement like a monster walk or side lying clamshell to target the smaller external rotators of the hip and you've basically hit all angles in one session. For programming purposes we should choose at least one of all three categories, with the order looking something like this:
Hip dominant: Deadlift, shoulders elevated hip thrust, kettlebell swing, hip (glute) bridge.
Knee dominant: Reverse lunge, split squat, step up, squat.
Ancillary movement: Clamshells, cable hip extension, band walks, monster walks.