over the past several years glute
training is taken off in the Fitness
World while this may be predominantly
presented in the female population there
are many reasons why men should focus on
training their glutes building strong
powerful glutes benefits your strength
physique posture and athletic
performance so if you're ready to
Skyrocket your performance while adding
more hum to that rump let's dive into
the only three glued exercises you need
to build a bigger butt we'll also touch
on exercise technique scientific
research and programming to optimize
your gains but first let's quickly
review the muscle anatomy of the glutes
in their primary function understanding
the glutes functions will help you
select the best exercises to train these
muscle groups effectively the glutes are
comprised of three heads the gluteus
medius gluteus maximus and gluteus
Minimus the main functions of the glutes
include hip extension
hip abduction
external rotation
and posterior pelvic tilt now that we
understand what muscles we're targeting
and the functions they're responsible
for let's dive into the only three glute
exercises you need for a bigger butt
glute exercise number one hip thrust one
2019 study published in the Journal of
sports science and medicine found that
the barbell hip thrust favors greater
activation of the glutes compared to
more conventional exercises a 2015 study
done by one of the leading glute
training researchers Dr Brett Contreras
found that the barbell hip thrust
activates the gluteus maximus and biceps
femoris to a greater degree than the
back squat and this 2018 study found
that while the barbell deadlift was
Superior in activating the hamstrings
compared to the hex bar deadlift and hip
thrust the hip thrust still provided the
highest gluteus maximus activation here
are the key points to keep in mind when
performing the barbell hip thrust number
one keep the mid part of your back on
the bench during every rep one of the
biggest form errors people make is they
slide down the bench to the point where
the bench is almost at their traps this
is a big mistake that will hurt your
Leverage especially when you start going
heavy the next point on foot placement
will help you set up correctly so this
doesn't happen number two plant your
feet to align with your knees vertically
at the top of each rep this means you
don't place your feet too far forward or
too far back from your knees if your
back is sliding down the bench it's
likely your feet are too far forward
number three place the bar over your
hips and use a pad or yoga mat wrapped
around the bar if you need additional
padding also use your hands to keep the
bar in place number four continue to
look towards your knees and focus on
pushing or curling your hips towards the
ceiling while squeezing your glutes now
that you're equipped with good hip
thrust technique and the research to
prove the movement's effectiveness let's
move on to the next exercise
glute exercise number two the squat
like all other muscle groups targeting a
muscle group with multiple exercises can
lead to more significant gains than
using just one exercise even if it's
considered the most effective so let's
throw squats into the mix to help
expedite your glute gains one essential
benefit squats have over the hip thrust
is that the squat puts the glutes in a
deeply stretched position in the most
challenging part of the exercise which
is the opposite of the hip thrust let's
break this down during the squat the
glutes are in a deep stretch at the
bottom similarly the glutes are in a
deep stretch at the bottom of the hip
thrust it's worth noting here that the
stretch is more significant at the
bottom of a deep squat than at the
bottom of a hip thrust the key
difference is that the most challenging
portion of the hip thrust is at the top
of the movement where the glutes are
flexed the squat however is most
challenging at the bottom of the
movement when the glutes are fully
stretched making the squat and hip
thrust a dynamic duo for glute growth
here's one last item to keep in mind
when squatting with the purpose of
building bigger glutes one old school
study from 1999 compared to narrow squat
stance and a wide squat stance they
found that a slightly wider squat stance
further involves the glutes these
results suggest that stancewith does not
only cause isolation within the
quadriceps but does influence muscle
activity on the medial thigh and
buttocks so if you really want to take
your glute growth to the next level
start squatting with a slightly wider
stance
glute exercise number three deadlift
while many of the previous studies
ranked hip thrust higher than the squat
or deadlift it's important to note that
the latter exercise is still activated
the glute significantly so as we did
with the squat let's look at different
deadlift variations that further Target
the glutes three common variations
include conventional deadlifts Romanian
deadlifts and Sumo deadlifts
unfortunately the conventional and
Romanian deadlifts use narrow stances so
the initial lift heavily involves the
hamstrings and lower back with the
glutes mostly firing at the lockout with
a Sumo deadlift the glutes are firing
throughout the entire lift if your goal
is to build a bigger butt we recommend
adding a Sumo deadlift to your lower
body training days now while these are
the top three exercises for bigger
glutes we understand that not everyone
can perform all of these so with that in
mind here's some solid glute training
Alternatives worth mentioning walking
dumbbell lunges with a long stride is a
great exercise for targeting the glutes
this exercise isn't as taxing as the
large compound exercises we mentioned
earlier since you're training on a
single side using lighter loads
Bulgarian split squats are similar to
the walking dumbbell lunge except it
also requires balance and coordination
and like the walking lunges placing your
front foot further away from your body
will put more tension on the hamstrings
and glutes glute Kickbacks are another
excellent way to Target the glutes
directly with minimal systematic fatigue
and since these should be done with a
lighter load glute Kickbacks are great
for feeling the muscle and developing
better mind muscle connection and lastly
the leg press done with a higher foot
position and a slightly wider stance is
a tremendous glute building alternative
to wide stance squats the benefits of
using a leg press is that it's safe and
allows you to push closer to failure now
that we have the top three exercises to
build a bigger butt plus some solid
Alternatives let's get into the
programming let's start with a few
science-based muscle building principles
first if you want to maximize your glute
gains and build a bigger butt you want
to perform a minimum of 10 challenging
sets per week that Target the glutes
it's also worth experimenting with a
higher number of sets as you become more
advanced now next is to experiment with
training frequency which refers to how
many times per week you train a muscle
group for example you can perform all
sets in a single workout or fewer sets
more frequently throughout the week
based on the research we recommend
training each muscle group at least
twice per week so here are two examples
of how to program your glute workouts
training them two or three times per
week first example two times per week
for a total of 14 cents Monday hip
thrust 4 sets of eight reps squats 3
sets of 12 to 15 reps Thursday Sumo
deadlifts four sets of six to eight reps
hip thrust 3 sets of 12 to 15 reps
example number two three times per week
for a total of 18 cents Monday hip
thrust three sets of 10 to 12 reps
squats 3 sets of 12 to 15 reps Wednesday
Sumo deadlifts 3 sets of six to eight
reps hip thrust 3 sets of 12 to 15 reps
Friday walking dumbbell lunges three
sets of 10 to 12 reps kettlebell squats
3 sets of 15 reps one thing to keep in
mind is that switching exercises too
often can do more harm than good one
2022 paper by Leading exercise
scientists concluded that excessive
rotation of different exercises may
actually hinder muscular adaptations the
best approach is to choose two to three
glute focused exercises and focus on
progression over time so there you have
it the only three glute exercises you
need for a bigger butt a few honorable
mentions worth considering and a simple
program example you can use to take your
glute training to the next level did you
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