This 3D Glute Workout Could Transform Your Skiing: Tom Gellie’s 27-Minute Routine Explained

Table of Contents

1. Key Highlights:
2. Introduction
3. Why glutes matter more than most skiers realize
4. The three planes of motion—and why training them matters for skiing
5. What “3D glute loading” looks like—and why it’s central to the routine
6. Step-by-step breakdown of Gellie’s 27-minute session
7. How these movements transfer to on-snow performance
8. Programming: where Gellie’s routine fits in a season plan
9. Programming cues, load, and tempo recommendations
10. Progressions and regressions: make the routine usable for all levels
11. Mobility and the psoas-glute relationship
12. Common technical errors and coaching fixes
13. Equipment and variations that enhance the session
14. Scripting a month-long progression for a recreational skier
15. Real-world athlete examples and outcomes
16. Safety, contraindications, and when to see a specialist
17. How to measure progress
18. Frequently overlooked benefits beyond skiing
19. Closing practical tips for coaches and athletes
20. FAQ

Key Highlights:

• Tom Gellie’s 27-minute glute-focused session trains the gluteus maximus across all three planes—sagittal, frontal, and transverse—using isometric holds, wide-stance hip-hinge squats, and a standing lunge-based “3D glute loading” movement to improve hip fold, stability, and on-snow control.
• The program pairs activation (feel the muscle), loaded movement patterns (strength and motor control), and targeted mobility (deep psoas release and wide hip hinge) to reduce compensations such as spinal rounding and enhance edge control and balance.

Introduction

Skiers typically measure off-snow readiness in quadriceps strength and core endurance. That conventional focus misses a decisive contributor to on-snow performance: the glutes. Tom Gellie of Big Picture Skiing filmed a compact, location-shot routine in Greece that shifts attention squarely to the gluteus maximus and its role across three planes of motion. The session begins with a simple isometric cue to help athletes feel the muscle, moves through wide-stance hip-hinge squats to emphasize posterior chain mechanics, and centers on a standing lunge variant Gellie calls “3D glute loading”—a compound action of flexion, internal rotation, and lateral tilt. The sequence ends with a deep psoas stretch and a sustained hip-hinge finish to cement improved motor patterns.

This article unpacks the science and coaching rationale behind Gellie’s approach, breaks down the routine step-by-step, explains how the movements translate to better skiing, and offers programming, progressions, and troubleshooting for athletes at every level.

Why glutes matter more than most skiers realize

The gluteus maximus is the body’s largest extensor of the hip and a primary source of posterior power. It also contributes to external rotation and helps control pelvic position under load. Skiing places unique demands on hip mechanics: strong, coordinated glutes stabilize the pelvis during edge transitions, support power transfer through the legs, and enable a controlled “fold” through the inside hip when carving or managing steep terrain.

When the glutes aren’t pulling their weight, the body finds compensation strategies. Common compensations include:

• Rounding through the lumbar spine to create a pseudo-hip hinge.
• Overuse of the quadriceps and adductors to maintain stance.
• Early valgus collapse at the knee due to weak lateral hip stabilizers.
• Excessive hip hiking or lateral torso lean driven by inefficiency in the glute medius and minimus.

Those compensations reduce efficiency, increase fatigue, and raise injury risk. For skiers who want cleaner stance positions, better edge-hold, and more control in variable snow, strengthening glute motor control and capacity is not optional—it's foundational.

The three planes of motion—and why training them matters for skiing

Movement in sport rarely stays confined to one plane. Ski turns involve a mixture of sagittal (flexion/extension), frontal (abduction/adduction), and transverse (rotation) actions. Training that addresses only flexion and extension—typical of straight-ahead gym work—misses critical degrees of freedom the hip must negotiate on snow.

• Sagittal plane: Hip extension and controlled hip hinge matter for creating a stable, powerful platform. Strong sagittal control helps with absorption and re-extension between turns.
• Frontal plane: Lateral stability and the ability to load/unload the inside and outside legs during a turn rely on frontal-plane control. Weakness here shows as excessive hip drop or knee valgus.
• Transverse plane: Rotation through the hip, especially internal rotation on the inside leg, allows a skier to “fold” into the turn while maintaining an upright torso and centered mass. Limited transverse mobility forces the spine and upper body to compensate.

Gellie’s routine addresses all three planes in one cohesive progression: activation to feel the muscle, loading in compound positions that mimic skiing demands, and mobility to clear barriers to full glute engagement.

What “3D glute loading” looks like—and why it’s central to the routine

3D glute loading is a standing, lunge-based movement that layers three actions simultaneously: hip flexion (knee drive or front leg flexion), internal rotation of the hip, and lateral tilt of the pelvis or torso. The result is a controlled stretch and contraction of the glute complex while the athlete supports weight and balances dynamically.

Why that matters:

• The inside leg in a ski turn must fold through the hip while the outside leg provides support and drives the turn. The 3D pattern replicates this demand without the extremes of high-speed skiing, allowing the athlete to train the specific motor pattern safely.
• Combining stretch and contraction enhances neuromuscular awareness; the glute fires under lengthened and shortened conditions, which improves power development and eccentric control.
• Internal rotation paired with lateral tilt challenges the gluteus maximus and the deeper lateral stabilizers (gluteus medius/minimus) to coordinate under asymmetric load—precisely what skiing requires during carving and quick edge changes.

Gellie uses the movement as the workout’s centerpiece because it forces the habit many skiers lack: using hip fold rather than spinal flexion to manage torso position.

Step-by-step breakdown of Gellie’s 27-minute session

The original session runs about 27 minutes and follows a compact, efficient progression. Recreating the sequence requires little equipment—mostly bodyweight and space—and hinges on precise cues and tension. Below is a practical, organized breakdown of the routine with suggested set and rep ranges for gym or home use.

1. Standing isometric contraction — “feel the glute” (5 minutes)

• Purpose: establish mind-muscle connection; ensure athletes can sense posterior activation before adding load.
• Execution: Stand upright with feet hip-width to slightly wider. Shift weight to one leg and perform a strong isometric contraction of the glute (squeeze and hold) for 10–20 seconds, then switch sides. Repeat multiple times and emphasize posterior tilt of the pelvis and drawing the tailbone down slightly to minimize lumbar extension.
• Coaching cues: “Squeeze the cheek, not the low back.” Breathe evenly—do not hold breath. Think of pressing the heel into the ground as you contract.

2. Wide-stance hip-hinge squats (8–10 minutes)

• Purpose: reinforce hip-drive mechanics, de-emphasize knee-dominant squatting and spinal rounding.
• Execution: Feet wider than shoulder-width; toes slightly turned out. Initiate the movement by pushing the hips back while maintaining a neutral spine. Keep chest up and weight on heels. Descend to a comfortable depth where hamstrings and glutes load, then drive the hips forward to full extension.
• Suggested loading: bodyweight to moderate dumbbells or kettlebell; 3 sets of 6–10 reps with controlled 3-second eccentric.
• Coaching cues: “Move from the hips, not the knees. Think of closing a car door with your butt.” Avoid folding at the lumbar spine.

3. 3D glute loading — standing lunge-based pattern (central element; 8–10 minutes)

• Purpose: develop simultaneous hip flexion, internal rotation, and lateral tilt to create the inside-leg fold and outside-leg support.
• Execution: Start in a split stance. On the working side, load into a forward or reverse lunge while actively rotating the hip internally and tilting the pelvis toward the loaded side. The final position should show length through the front of the hip (psoas) with a pronounced posterior drive of the glute.
• Suggested reps/sets: 3–4 sets of 6–10 reps per side. Emphasize controlled descent and deliberate return.
• Coaching cues: “Fold through the hip—don’t round the back. Sense the stretch in the front of the hip and the squeeze through the back.”

4. Deep psoas stretch (3–5 minutes)

• Purpose: remove anterior hip tension that inhibits glute function and allows a fuller hip hinge.
• Execution: Kneel in a half-kneeling lunge, tuck the pelvis under slightly, and push the hips forward while maintaining an upright torso. Add rotation or reach overhead to intensify if needed. Hold 30–60 seconds per side.
• Coaching cues: “Tuck the tailbone and feel the front of the hip opening. Don’t arch the low back to chase the stretch.”

5. Wide hip-hinge finish (2–3 minutes)

• Purpose: cement the motor pattern in a loaded, static end position so the athlete leaves the session with the new alignment.
• Execution: Perform a wide hip hinge and hold in the bottom position for 20–40 seconds, breathing slowly and maintaining glute contraction.
• Coaching cues: “Keep the ribs tracking over the hips; sense the posterior chain engaged and proud.”

This structure—activation, strength, specific patterning, mobility, and finish—packages neural priming, strength work, and motor learning into one session.

How these movements transfer to on-snow performance

Translate the gym pattern to ski mechanics along three direct pathways:

1. Improved inside-leg fold: The 3D loading drill trains internal rotation and hip flexion together, which is the mechanical action of the inside leg during a carved turn. Being able to fold through the hip reduces the need to collapse the upper body or round the spine, preserving edge angle and balance.
2. Better edge pressure control: Strong, coordinated glutes allow a skier to apply consistent pressure through the outside ski while the inside leg adjusts length. The wide-stance hip hinge develops posterior chain stiffness that supports dynamic pressure changes.
3. Reduced fatigue and improved posture: When glutes contribute appropriately, the quads and lumbar extensors do less compensatory work. That saves energy over long days and lowers the risk of overuse injuries like extensor spasms or IT band irritation.

Consider a practical example: an intermediate skier spends a day on chopped snow and finds herself leaning back and losing grip in the turn. Post-training with improved glute activation and hip-fold tolerance, she can maintain an upright torso over the skis and generate stable pressure across the edges, resulting in smoother turns and less upper-body fatigue.

Elite athletes provide more dramatic examples. Alpine racers who emphasize posterior chain strength and coordinated hip rotation consistently show cleaner line choice in steep technical sections, better absorption of variable terrain, and faster recovery from missed skis-edge contacts.

Programming: where Gellie’s routine fits in a season plan

This 27-minute routine is effective as a targeted session within a broader off-snow preparation plan. Use it with the following framework:

• Off-season (base phase): 2 sessions per week focusing on glute capacity and movement quality. Pair with general strength work (deadlifts, single-leg RDLs, core anti-rotation) and aerobic conditioning.
• Pre-season (build phase): 2–3 sessions per week, alternating lighter activation days with heavier strength days. Combine with plyometrics and eccentric control drills to improve rate of force development and absorption ability.
• In-season (maintenance): 1 session per week post-ski or on rest days, reduced volume to maintain neuromuscular patterns without inducing fatigue before training or racing.
• Recovery weeks: reduce intensity and frequency. Retain activation drills but reduce loaded sets.

Sample weekly microcycle (pre-season):

• Monday: Strength — heavy compound lifts (squats/deadlifts), 3–5 sets of 3–5 reps.
• Wednesday: Gellie-style 3D glute session + mobility (27 minutes).
• Friday: Power and plyometrics — box jumps, lateral bounds, short slope runs.
• Sunday: Active recovery — easy ski or cycling plus a light activation session.

Adapting the routine depends on athlete goals. For power-focused athletes or racers, add heavier bilateral and unilateral posterior chain lifts. For recreational skiers seeking better control and reduced back pain, emphasize motor control, moderate loads, and consistent mobility work.

Programming cues, load, and tempo recommendations

• Activation is low-load and slow. Hold isometric contractions for 10–30 seconds to emphasize awareness.
• Strength sets should use controlled tempo: 3–4 second eccentric, brief pause, explosive concentric. This trains eccentric control and a powerful hip extension.
• For 3D glute loading, tempo matters less than position and control. Descend with control, hold briefly at depth to feel the stretch, and return deliberately.
• Rest 60–90 seconds between sets during strength phases; 30–60 seconds between activation sets.
• Progress load by increasing weight, range of motion, or adding instability (e.g., slow slideboard or single-leg variations) once control is solid.

Progressions and regressions: make the routine usable for all levels

Beginner regressions:

• Use assisted holds (support with TRX or wall) for 3D lunges until balance and hip sensation improve.
• Reduce range of motion in wide-stance hip hinges. If hamstring flexibility limits depth, raise heels slightly or perform partial hinges.
• Keep isometric holds shorter (8–10 seconds) and increase gradually.

Intermediate progressions:

• Add moderate-weight kettlebells or dumbbells to hip-hinge squats.
• Add a reactive component to 3D loading—light step-ins or dynamic external cues to practice rapid weight shifts.
• Combine the session with short plyometric sets (6–8 lateral bounds) to convert strength into reactive power.

Advanced progressions:

• Single-leg variations loaded with barbell or heavy dumbbells.
• Tempo manipulation: heavy eccentric overload with slow lowering and explosive concentric.
• Add perturbation training—resisted rotation bands, unstable surfaces—to force rapid neuromuscular responses.

Common technical regressions focus on restoring glute activation before adding load or complexity. Prioritize quality over quantity.

Mobility and the psoas-glute relationship

Anterior hip tightness—commonly in the psoas—creates a reciprocal inhibition of the glutes. When the psoas is chronically short, the gluteus maximus struggles to reach full length-tension relationship and will not generate force optimally. The deep psoas stretch Gellie uses targets that anterior chain tightness directly and provides immediate improvements in the capacity to hinge from the hips.

Additionally, thoracic and lumbopelvic mobility influence how effectively the glutes contribute. A stiff thoracic spine or poor pelvic control will push load to the lumbar region. The workout’s final wide hip-hinge hold trains a neutral spine under posterior chain load, making it less likely the athlete will use spinal flexion as a compensatory movement.

Practical mobility notes:

• Hold psoas stretches for 30–90 seconds to allow muscle spindle desensitization and deeper tissue release.
• Combine static psoas work with dynamic hip flexor drills (e.g., knee drive with posterior pelvic tuck) to increase usable range.
• Add thoracic rotation drills and hamstring mobility to support the hip hinge pattern.

Common technical errors and coaching fixes

1. Lumbar rounding during hip hinge:

• Fix: Cue “bracing the core and tucking the tailbone” and regress by reducing load. Practice hinges with hands on hips to feel posterior shift.

2. Knee collapse (valgus) on 3D loading:

• Fix: Emphasize pushing the knee in line with the second toe; use a band around the knees to provide tactile feedback. Strengthen glute medius with side-lying clamshells or band walks.

3. Weight shifts to toes:

• Fix: Reinforce pressing the heel and feeling the sole of the foot. Use barefoot drills to improve foot proprioception and posterior chain engagement.

4. No sensation in the glute:

• Fix: Return to isometric holds and light banded activations to reestablish the mind-muscle connection before progressing.

5. Excessive rotation or torso lean:

• Fix: Reduce the range of internal rotation in the 3D pattern and practice the movement mirror-guided to preserve neutral spine alignment.

Equipment and variations that enhance the session

Minimal equipment is needed: space and bodyweight suffice. However, a few simple tools increase effectiveness and progression potential:

• Kettlebell or dumbbell: adds posterior chain load during hip-hinge squats.
• Resistance bands (mini and loop): excellent for glute medius activation and tactile feedback during the 3D movement.
• TRX or suspension trainer: useful for assisted regressions and single-leg stability work.
• Slider or small plate: for combining glute activation with lateral slide mechanics to mimic edge pressure transitions.
• Foam roller or lacrosse ball: for soft tissue work around the hip flexors and glute medius prior to execution.

Practical variation examples:

• Banded wide-stance hinge: band around knees to train hip control against adduction.
• Loaded 3D lunge: hold a kettlebell in the contralateral hand to increase rotational demand and mimic pole-plant asymmetry.
• Single-leg pistol hinge: high-skill progression for athletes with solid baseline strength and balance.

Scripting a month-long progression for a recreational skier

Week 1 (foundational)

• 2 sessions focused on activation and movement quality (shorter than 27 min if needed)
• Emphasize isometric holds, bodyweight wide-stance hinges, and gentle psoas stretching.
• Add 10 minutes of balance drills and ankle mobility.

Week 2 (capacity)

• Full 27-minute routine once per week + second session with strength emphasis (3 sets of heavier hip-hinge squats and Bulgarian split squats).
• Increase isometric hold durations and hinge depth.

Week 3 (load and specificity)

• 27-minute routine + plyometric day. Introduce loaded 3D lunges with light kettlebell.
• Work on eccentric control and short explosive moves (box jumps, lateral bounds).

Week 4 (deload and transfer)

• Reduce volume; perform activation and mobility-focused sessions only.
• Spend time on-snow focusing on inside-leg fold and edge pressure, applying the motor pattern in real skiing.

This progression prioritizes motor learning first, then capacity, then power, followed by a recovery and on-snow transfer week.

Real-world athlete examples and outcomes

Case example 1 — Intermediate resort skier:

• Baseline issue: persistent back fatigue mid-day and tendency to lean back on steeper terrain.
• Intervention: 6-week program including Gellie-style sessions twice weekly during the pre-season.
• Outcome: Notable reduction in back soreness, improved ability to stay forward on skis, and increased confidence on steeper runs.

Case example 2 — Junior racer:

• Baseline issue: inconsistent inside-leg fold and late edge engagement.
• Intervention: Twice-weekly 3D loading progressions, single-leg strength, and plyometric conversions for eight weeks.
• Outcome: Quicker turn initiation, reduced time spent correcting body position mid-turn, and measurable improvements in gate-to-gate rhythm during technical runs.

These examples illustrate the practical benefits when glute function is specifically trained rather than assumed.

Safety, contraindications, and when to see a specialist

Most healthy athletes can perform Gellie’s routine with minimal risk. However, take precautions:

• Acute low back pain: skip heavy loaded hinges until a clinician clears you; begin with isometric activation and mobility work.
• Recent hip surgery or significant hip pathology: consult a physical therapist before performing loaded 3D lunges.
• Knee instability or acute ligament injury: regress to supported versions and remove rotational demand until stability improves.

If pain is sharp, radiating, or persists beyond 48–72 hours following a session, seek medical evaluation to rule out structural issues.

How to measure progress

Use a combination of subjective and objective markers:

• Subjective: decreased perceived effort on long ski days, less low-back discomfort, improved feeling of “using the hips” during turns.
• Objective: increased range of hip internal rotation and hip extension in simple mobility tests; greater single-leg hold times; increases in loaded hinge or lunge weights; improved time or consistency in race or skill drills.
• Video analysis: film on-snow turns before and after a training block to assess reductions in spinal rounding and improvements in hip fold and edge pressure.

Track these measures week-to-week to ensure the training elicits adaptation rather than fatigue accumulation.

Frequently overlooked benefits beyond skiing

Strong, coordinated glutes support more than on-snow performance:

• Reduced incidence of common lower-extremity injuries such as ACL tears—due to improved frontal-plane control.
• Better running economy and cycling power—glute engagement improves force transfer.
• Improved posture and lower back health—posterior chain strength helps maintain neutral pelvic position through daily tasks.

Athletes who broaden their focus to include three-dimensional glute work often see improvements across multiple sports and activities.

Closing practical tips for coaches and athletes

• Prioritize sensation over load in early sessions. If the athlete can’t feel the glute working, adding weight cements bad patterns.
• Integrate cueing consistently: use the same verbal cues across sessions so the athlete links the sensation and the motor pattern.
• Pair the routine with on-snow drills that emphasize inside-leg fold and edge pressure. Short, focused repetitions on-snow transfer the gym pattern faster than long, unfocused runs.
• Keep sessions short and frequent. Neuromuscular learning favors repetition and manageable doses over long, infrequent workouts.

FAQ

Q: How often should I do this 27-minute glute routine? A: For most skiers, 1–2 sessions per week is ideal. Two sessions per week during off-season and pre-season develops capacity and motor control. Maintain with one session per week during the season. Adjust frequency downward if training load or fatigue increases.

Q: Will this routine make my quads weaker or change my skiing technique? A: No. The routine targets posterior chain function and motor patterns that complement—rather than replace—quad strength. Improved glute engagement reduces compensatory quad overuse, which enhances overall technique and reduces fatigue.

Q: I have tight hips and pain—should I skip this program? A: Not necessarily. Begin with the activation and mobility portions, especially the psoas stretch, and proceed cautiously. If you have acute or severe pain, consult a physiotherapist before attempting loaded movements.

Q: Do I need any equipment to do these exercises? A: No special equipment is required. The session is designed to work with bodyweight. Bands, kettlebells, or a TRX can help progression and provide helpful feedback but are optional.

Q: How long before I see improvements on snow? A: Changes in motor control and sensation can appear in as little as 2–4 weeks with consistent practice. Strength and power improvements that transfer to on-snow performance typically require 6–12 weeks, depending on baseline fitness and frequency of practice.

Q: Can beginners or older skiers benefit? A: Yes. The routine scales well. Beginners should prioritize activation and regressions (assisted lunges, reduced range of motion). Older skiers can gain improved balance, reduced back pain, and better edge control when the movements are tailored to their mobility and load tolerance.

Q: Should racers do anything differently? A: Racers should integrate this routine into a broader strength and power program. Emphasize heavier, sport-specific loads and plyometric conversion drills while maintaining the 3D patterning work to ensure motor patterns remain sport-specific.

Q: What are the single best cues to remember during the workout? A: 1) “Squeeze the cheek, not the low back.” 2) “Drive from the hips, not the spine.” 3) “Feel the stretch in the front of the hip and the squeeze in the back.”

Q: Where can I find Tom Gellie’s original video? A: Tom Gellie published the routine on his Big Picture Skiing channel. The session was filmed on location in Greece and runs roughly 27 minutes, featuring the activation, 3D glute loading, and psoas mobility progression described here.

Q: How do I integrate on-snow practice with this training? A: After a training session, perform short on-snow drills that force inside-leg fold and edge pressure control—single-turn focus runs, short-radius carving laps, and alternating inside-leg emphasis. Use video feedback to reinforce the motor pattern and keep gym sessions frequent but manageable to avoid on-snow fatigue.

This approach addresses a commonly missed limiting factor: the glute’s role across multiple planes of motion. Consistent practice with precise cues, measured progressions, and deliberate on-snow application converts the 27-minute session from a standalone routine into lasting gains in control, power, and injury resilience.