The #1 Workout That BLEW UP My Glutes (3 Exercises)
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- เผยแพร่เมื่อ 1 ต.ค. 2024
- Want stronger glutes? Today I’m sharing the #1 glute workout that grew my flat butt. Strong glutes can go a long way to preventing knee pain and lower back pain. But they also help complete a well developed physique. To grow them, you only really need 3 best glute exercises. I’ll show you guys the full detailed glutes workout at the end, but you need to do the glute exercises properly so pay attention.
Click below for a step-by-step training plan that reveals all the best exercises you should do for each and every muscle group:
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What I personally do in my own glute workout is start with hip thrusts. This way, I can isolate the glutes really well so that in my next 2 exercises, I actually feel them working a lot more. But proper form is key. Position your feet such that at the very top position, your shins make a straight line right on top of your foot. Then drive your hips towards the ceiling. Brace your core hard and squeeze your glutes hard. Stick to doing just the top half of each rep with a 1-2 second pause at the top. An alternative exercise that’s way easier to set up: single-leg dumbbell hip thrusts. Keep your hips even by keeping your core braced, and focus on really squeezing the glute of your planted leg.
Now as great as hip thrusts are, they shouldn’t be the only exercise you do in your glutes workout. To maximize growth, plenty of research suggests that it’s probably best to include an exercise that really stretches the glutes and challenges them the most at the bottom.
So let’s now move on to one of the best glute exercises in our Built With Science programs that’s helped grow even the flattest of butts. Bulgarian Split Squats. To start, sit on a bench and extend your legs straight out. Where your feet end up is usually how far away your front foot should be planted from the bench. To double-check this, get into the bottom position. If your shin is bent forward, then your foot is positioned too close to the bench which will lead to more quads and less glutes. You want to adjust it such that your shin is straight up and down right over your foot.
Once you’ve got the hang of it, here’s 1 more tip to get even more glute activation. On the way down, bend your torso forward. Keep your back straight and bend at your hips to fully stretch your glutes. Lastly, think about dropping backward on the way down and then driving your hips forward using your glute on the way up. Now if you’re still really struggling with this movement, a good alternative that’ll still help give you a bubble butt to start out with is a simple reverse lunge. Just remember to apply the same form tips we talked about with foot position and leaning over your torso.
So far, we’ve activated the glutes, and we’ve worked them in a really deep stretch. But there’s 1 more exercise I’ve been throwing into the end of my workout that’s been making all the difference. Squats. Now I know what some of you might be thinking. “Squats?? At the end of the workout??” There’s a good reason for this. By moving squats to last, I don't need to go nearly as heavy, yet my glutes are still working just as hard, if not harder. However, this only works if you nail down your form. Now you can do these either with a barbell or even a dumbbell since you’re not going that heavy. But to really target the glutes, I’d recommend trying out a fairly wider stance, pointing your toes out. Take it slow on the way down. Sit your hips back, and lean your torso forward. Get low enough such that at the bottom your upper thigh is parallel with the ground. Then, use your glutes to drive your hips forward on the way up.
So now let’s break down the full workout with the list of our glute exercises. For hip thrusts, I’d recommend doing at least 1 set to failure just to really get your glutes activated. I’ll personally do anywhere from 1-4 sets depending on how much booty I’m looking to gain, but always with relatively lighter weight for about 10-20 reps to really focus on that mind-to-muscle connection. For Bulgarian split squats, since you’re working one leg at a time it’ll feel like double the work. So here I’m usually just doing 2-3 sets per side with around 8-12 reps per set. And lastly, I’ll finish it off with 3 sets of light back squats but performed really slow and controlled for about 6-10 reps per set. And if you’re wondering why there’s a 4th exercise, it’s because to fully round out your leg development from this workout, I’d highly recommend adding in some kind of hamstring exercise like leg curls since none of the other exercises really work this area.
See below for a breakdown of the research! Also, as some of you noted, RDL's (glute focused) aren't in the routine. I think they're a great glute-growing exercise and I've included them in some of my past glute videos. For me personally, I've been using hamstring focused RDL's and instead using the exercises I shared in this video to serve as the majority of my glute work. However if you are serious about prioritizing your glutes, then I'd definitely throw in glute-focused RDL's into this workout or somewhere else in your routine! Or, swap them in for some variety later down the road. Good luck!
HIP THRUST VS BACK SQUAT GLUTE HYPERTROPHY
www.biorxiv.org/content/10.1101/2023.06.21.545949v2
HALF SQUAT VS FULL SQUAT GLUTE GROWTH
pubmed.ncbi.nlm.nih.gov/31230110/
Hi Jeremy, I have a question, if I burned 3,000 calories through the day and while I want to gain muscle, how much protein and how many calories should I eat at least per day?
hey Mr Jeremy i wanted to ask what dose creatine do to your lower parts of your body like your legs because i am done my own research about creatine and i haven't found much on what it does to your legs can you help me out.
Doing squats with long long length partials may have beaten hip thrusts for growth. Ie. going deep and not coming all the way back up (use less weight than you normally would). Hip thrusts don't load the glutes in their lengthened position.
@@supercal333 thanks
😊
1:48 Hip Thrust
4:12 Bulgarian Split Squat
6:35 Squats
The bulgarian split squat is actual hell
@@Rikku147if you're overweight or out of shape (both are me) I recommend either doing normal squats until you get really strong quads, and progressing to split squats before bulgarian split squats. Make sure you get the form correct, otherwise you're going to feel like you can't balance at all and your back foot is going to hurt like hell. But if you get the right position it'll actually feel pretty natural just hard
Doing god's work
@@Rikku147So is the walking dumbbell lunge. 25-30 pounds per hand is brutal. I seen this one man use 130 pound dumbbells. I could not imagine attempting that.
@@Rikku147 just start small and slowly build resistance. It's going to take a LONG time, it literally took me months to advance by only a little bit in weight. Bulgarians are so hard because they take squats and shift a lot of load onto the hamstrings and glutes which aren't as strong as the quad.
Holy crap someone besides Brett who does hip thrusts correctly! If you pause for 2-3 seconds at the top that's when your glutes will REALLY get demolished. They make me pretty nauseous so I do them very heavy in a lower rep range but super set with single leg glute bridges. Brutal.
nice tip erika!😊
@@vivarantxIs Erika taken? Lol
‘Nauseated’
Omg the visuals and animation of muscles movements is so helpful. I really enjoy this format of teaching.
Dang the editing is getting really good on these videos. Major props. And thanks for the info!
I’m a female and the best prompt for me when doing hip thrusts to get glute engagement and a straight back rather than arched came from Shona vertue. She said the pelvic bone should be “on offensive” lol and pointing up to the ceiling, think about tucking the tail bone under and scooping up. The pelvis should never be in an anterior tilt.
Why’d this get no comments 🤷🏻♂️
Because no one could understand it@@christopher4247
Legit advice👍
Ah, thanks for the clarification
I have to focus on hip scooping like crazy because my pelvis/sacrum has a severe tilt. The mind body connectiin for me is huge
5:41 Man I laughed way too hard at this
Snake (Metal Gear Solid/Super Smash Bros) reference
I assume they're good friends.
@@beyond_the_infinite2098 If that is a friend-level of interaction the world is doomed. Definitely smash
That's harassment
@@beyond_the_infinite2098 That's his girlfriend
I‘ve got a problem: As a guy my but is too big
SAMEEEEE I GOT A HUGE ONE 😭😭😭🍑💀
lol
Mines so big I can barely fit in my shorts bro💀
@@ps4syrup brooo we all have a big one💀💀💀💀💀
@@_ba- 💀
I enjoyed the humorous touches in this video, as well as the informative content.
Every Jeremy Either video ever
Yes, settling up for hip thrust is very time taking. Split squats are real game changers. Loved when you mentioned it.
2:17 hip thrust form
5:49 Bulgarian squat form
7:13 squat form
5:39 Okay, I chuckled.
That's harassment
@@UserRobot215 I hope you're joking.
@jayedwards7768 I'm not. That's sexual harassment. I hope the woman in the video is okay.
@@UserRobot215 lol It's a skit. As in fake. You just embarrassed yourself...
@@jayedwards7768 Did he have to touch her there in this "skit"?
I always appreciate Jeremy’s form illustrators. Keep up the good work mate!
Great advice all round. My gym got a Hip Thrust machine in a while back and I could never be bothered setting up barbell thrusts ever so this was a blessing for me, damn if I didn't feel it in my butt muscles the first few times though 😬 I put on some pants that were a good fit on me a month or so later and they were tighter than I remembered, thought 'Damn am I putting on weight again?', nope, putting on ASS 😅
Been awhile since I watched your vids, but wow your vids have gone up multiple levels. Not to say they were bad or boring before, always informative. But the interactiveness is next level! Wow I love this! Thank you!
Also fellas don’t confuse anterior pelvic tilt with a big but 😂
Bulgarian split squat on a smith machine works great for me... also a life fitness leg press machine works good 1 leg at a time, you kinda sit sideways and push through your heel....it kind of mimics a lunge if done properly.... I've gotten plenty of compliments over the years & requests from women asking what exercises I do.....so it works for me....you explained the split squat perfectly! I just prefer a smith machine so I can add a good amount of weight and not worry about balance
I realize this comment doesn't relate to this video at all lol but I wanted to request if you could make a video where you guide us through a dynamic stretching routine. Would love to be able to just put the video on and follow the routine as you do it. Stretch for 5-10 mins while you walk and talk us through the stretch. Could be a different area of content for your viewers where we can follow along a guided dynamic stretching routine. You could even use the same stretches you recommended in videos like this one (th-cam.com/video/sOuKeVuej9E/w-d-xo.html) or this one (th-cam.com/video/MncQw-H3MPU/w-d-xo.html) just the pace of the video would be something we could just follow like an actual stretching guide before we lift. Does that make sense?
This may sound mean. But I'm fat. And my fat doesn't always allow me to make the same movements that skinny people can get. I love that you explain so scientifically. But could you use a fat person too 😅 so that it could help me visualize what I should be doing ? 😂 please 😆
As a grown man, I refuse to do hip thrusts in public
😂😂
Statistically if you consistently do hip thrusts in public it will slowly become less weird within time
@@theskeletonman2092 That's not a sacrifice I'm willing to make
@@simontaylor2525😂😂😂
Agree bro
“Let them eat cake..”
You really deserve having 6M subscribers
I'm trying to lose the cake. Too much bakery. 😡
Man the editing on this is stellar.
For me you have obe of the best clear explanations about exercise form/cues. However in the present post, you only have exercises for hip extension! Squatts and bulgarians are working the same function (bulgarians also some stabilization). I would prefer to include an abduction, extrrnal rotation ficused exercise instead 😉
People who started off workout as chubby are literally getting headstart 😅(comes from experience).
Damn this whole video is a great comedy! Would be digging this style of video for the future ones ;)
Want a fun bootie builder? Ride a bike. Bike around the park. Get a smoothie. Stay up off the seat amap. It works your calves, core, shoulders, chest, 🍑 and more.
I stayed until the end. Thank you. That was a fantastic video. Good job
everybody crying about Bulgarian Split Squats, tse tse. You here for a workout or what?
The animations in your videos are a big help in understanding form and what muscles should be "switched on" during the various exercises.
Also, the level of comedy is 100% 🤣
I had been a weightlifter for 3 years and hit a plateau. (I’m a lady if that matters) I was so stuck and also extremely discouraged. I just wasn’t getting any bigger. I listened to Jeremy’s videos and utilized his tips for each muscle group. I’ve done this for about 6 months (I had a set back last month due to an abdominal surgery recovery) even with my set back I have made 5 lbs of gains. I’ve really focused on getting enough calories and protein in as well. The shape of my body has changed significantly. People at the gym ask me what Ive been doing differently.. it’s noticeable. 5 lbs doesn’t sound like much but you are also losing fat and exchanging it for muscle weight. Thank you Jeremy. No other advice was helping me.
Thanks for the single leg dumbbell hip thrust for those of us who don’t have a barbell! I’ve been trying to do hip thrusts with two dumbells and it’s pretty uncomfortable 😂
Then theres the BBL Drizzy vacation special!
People are such trolls. I think they are either some immature kids who haven’t fully developed frontal lobes yet, or people with real cognitive impairment. Either way, Jeremy , I love all your videos, how you post them with science and to help us. Thank you 🙏🏾
I actually caught myself winking at my reflection. Not sure if it's a good thing or a bad thing.
very educational, and I love your sense of humor. Thx for the video!
If anyone is watching this in 2024 I have started doing exactly what he said around the beginning of August. The gains are undeniable! Just takes good diet and consistency but if you have discipline with this routine you will see results !
I start now
No RDL?
*sad Dr. Mike noises*
난 케틀벨 스윙을 한 달간해서 잠자고 있던 둔부를 화가나게 했다.
Pls share us your current workout routine
Too many settings! That's impossible
Great videos! Love the highlighted red areas and you get to the point with great detail!
I'm at 1:02 and I think hip thrusts are the better of the two for rounding out the butt.
For hip thrusts I use an 18" pad and a 50 lb medicine Ball. A lot less set up and since the pad is wider than a bench you can butt it against the wall
Oh man when ur good looking and work out with nice body man ull believe everything
I have been watching your vids on and off for years now.. and im always impressed that whenever i do come back you've made Significant Visible progress each time!
Like seriously, i didn trhink your body couls grow anymore and here you are!
You look perfect!
Congrats! 👏🏾👏🏾👏🏾☺️✨
$100 billion was funny af 😂
Jeremy, there is actually no other guys glutes I’d rather see you than yours. Great job! JUICY!
My most complimented body part is my butt. Thanks to my black genetics...lol # runningbackbooty lol
u trynna throw it back?
I agree with the first 2 but i would do walking lunges as the 3rd exercise.🎉
To enhance the stretch and activation of your glutes during squats, try to go as deep as possible while maintaining proper form. This means ensuring your thighs are parallel to the ground at the bottom of the squat.
Bulgarian squats are fire. Love them. The progress I've seen with them has no name.
Very gay video
As a new viewer I love the informative nature of your videos, but damn, they’re so funny, don’t change a thing.
It’s always better to get things done, but have a good time doing it. Thank you I just subscribed.
*Very good*
Thanks bro I will use this as my motivation for my glow up this 2024.
the boys are going to love this one
Great video, I especially loved the „muscle contraction sounds“ really helped in better imaging how to do the exercise 👌🏻
Gluts are the spot where your body likes to store fat so, if you lose a lot of weight your butt will shrink, your pants will get loose and you need to fill that space with some meat... your gluts. Exercise becomes a must. I'm about to be 80 with severe arthritis so I try hanging onto the back of a chair and do some gentle squats. Just standing up or sitting down hurts so gentle does it. Rust never sleeps so keep the muscles working.
Nah man I'll stick to that flater one! 💀
Me too💀🍑
glutes are lowkey important for men
@@tobiaseaton200 I don't see men using them unlike women💀💀💀
If you are saying these exercises are the best help to increase glute size, then I am going to assume you did these. Therefore you shd have proof. Your photos of before and after Yes? No?
I do them for my lower back well it is in the rotation 😅
Having a naturaly well rounded postirier I actually would like a flat one idk I just want to personal reasons is all but great video non the less
0:22 that's literally like mine and i get bullied for it
4:30 omfg I do that so often XD
Aah yes , the sus Workout
LOVED this. 🍑
As a 5'8 girls I struggle with Bulgarian split squats so it's okay to start off with something lower than a bench 💕
Cake up, boys!
I HAVE ARTHRITIS IN MY HIPS AND KNEES AND THE EXERCISES YOU SHARE HERE WOULD LEAVE MY HIP AND KNEE JOINT VERY SORE! HAVE YOU GOT AN ALTERNATIVE PLEASE. HOPE YOU WILL REPLY WITH THANKS.
You might as well walk the strip homie. lol
and why your glutes are still flat 🤔🤔
Finally i can get a dump truck
Even when my shins are completely vertical, I feel hip thrusts mostly in my hamstrings… is there a way to ‘deactivate’ my hamstrings with this exercise?
Are guys supposed to have big butts?
This Comment Is Late But Can You Review The 12-3-30 Treadmill Workout And Make A New Serious Weight Loss Video For 40 Pounds
Turn the foot on the bench sideways.
Using to.many other muscles to keep balance.
The best exercise is literally just flexing your glutes and holding the flex.. do like 300 mini thrusts nobody will notice and your glutes will burn. You do all these exercises and your hamstrings get killed. Yeah you get glute activation but it will take for ever to see results.
8:08 What causes stretch marks on the lower back ? Wondering cause i have the same
Try Capoeira's ginga.
Try it on the leg extension machine!
every resource I see online is saying step-ups are the most glute engaging exercise, but now that I see the bulgarian split squat it looks like just a modified version which is awesome since I don't own a giant box to "step up" or a crossfit gym membership
Buna,rog limba română
Juicy luicy 😅😅😅😅😅
The grab something was hilarious 😂
What about hip abduction machine for glutes medius?
Decline Smith machine reverse lounges been doing wonders for me. You don't even need to add any weight to the bar at first, it really challenges you.
For comparison: Mike Israetel has said he does series of 15reps with just 10lbs for that exercise
You may to reword the title 😂
You are all WRONG! Roman chair targets glutes best.
How do implement all of the “the best” excersizes in a full body workout?
I swear everything that’s good for you is always so complicated
you don't
Hi bro...
Pls make a video about posterior pelvic tilt correction
This channel is hands down one of the best fitness channels
Thank you for addressing the headache of setting up for hip thrusts. I was about to give up on them. This information really helps!
The thumbnail felt personal.. how did you get that picture of me lol
Damn. No Romanian deadlifts?
Exactly WHY???? Does it IMPROVE one's HEALTH to have a big butt????
What?! You do like 9 sets a day just for glutes??
I dont understand. That seems like crazy overkill
I don't know what I'm doing or, what I'm doing wrong. I don't think I have my back positioned correctly on the bench. I don't know. Something feels wrong and how do you get the barbell positioned once your feet are right? I have to use just the barbell for now. 5'2" 103 lbs.
If i had my own gym it would be a lifesaver for anxiety
What about glute cable kickbacks??
I'm guessing hip thrusts works better, mostly because I tend to feel it in my legs more when I squat.