If it looks right, it flies right!

I once heard a great comment from Yusuf Omar, a colleague from York University and a technical consultant for my book The Elite Trainer. He said, “An athlete’s glutes should look like half a Calabrese bread standing upright!”

Yusuf has worked with elite-level athletes, including Ben Johnson, and he knows firsthand that well-developed glutes are a hallmark of athletic performance.

Another authority on the subject, Charlie Francis—Ben Johnson’s legendary coach—drives the point home in his book Training for Speed. On page 53, he writes:

A pronounced gluteal fold gives clear evidence that the athlete is not well trained in the key hamstring (rear thigh) function of hip extension—remember, this is the primary source of imparting force against the ground during a stride.

So what does that mean?

If you see a deep indentation between the hamstrings and glutes—a pronounced “gluteal fold”—it’s a sign that the glutes need more development. The fix? Focused hip extension training.

Here are some of the best exercises to build strong, athletic glutes:

• Squats
• Deadlifts
• Power cleans
• Reverse hypers
• Glute pull-throughs
• Good mornings
• Kettlebell swings
• Lunges
• High step-ups

Consistently hitting these movements will help “fill in” the glute-hamstring junction. Over time, your hamstrings will flow seamlessly into your glutes—a structural and functional sign of well-trained hip extensors.

Bottom Line

Next time you see a loaf of Calabrese bread on the table, take a second to think about your glutes. Are they built like a loaf of bread standing upright? If not, it’s time to get serious about hip extension!