BUILD YOUR GLUTES IN 2025 | My workout and tips

Summary

In this video, the creator shares an effective glute workout routine aimed at building strong, voluminous glutes in 2025. The workout includes exercises like hip thrusts, RDLs, step-ups, and glute kickbacks, with key tips on maximizing muscle growth. The creator emphasizes the importance of full range of motion, progressive overload, and proper form. Key advice includes training close to failure, focusing on quality over quantity in sets, and ensuring proper recovery and nutrition. The video aims to help viewers build their best glutes by following a structured, intensity-driven workout routine.

Takeaways

• 😀 Full range of motion is essential for effective glute exercises, from a stretch to a contracted position, for optimal growth.
• 😀 Progressive overload is key for glute development—aim to increase weight or reps over time to challenge your muscles.
• 😀 Select exercises that allow for easy progression, like the Smith machine for hip thrusts, to avoid being limited by external factors (e.g., dumbbell weight).
• 😀 Choose exercises you enjoy and feel stable in, as you're more likely to make consistent progress in movements you enjoy.
• 😀 Hip thrusts are great for glutes because they provide a full range of motion and stability, with a focus on proper tempo and form.
• 😀 Romanian Deadlifts (RDLs) should focus on hinging at the hips, not just moving the weight up and down. Keep a soft bend in your knees to hit the glutes effectively.
• 😀 Single-leg exercises, such as step-ups, are great for glute isolation. Use the Smith machine for more stability and weight progression.
• 😀 Glute medius kickbacks are effective for isolating the glutes, but expect to feel it more in the planted leg at first as you build strength.
• 😀 Training close to failure—pushing yourself to complete those last few reps—is vital for muscle growth, but avoid compromising form.
• 😀 Quality over quantity is crucial. Reducing the number of sets from 30+ to 12-18 per week can help you train harder with better focus.
• 😀 Proper nutrition and recovery are just as important as training—fuel your body with enough protein and allow time for rest to maximize glute growth.

Q & A

What is the main focus of the video?

The video focuses on glute exercises, specifically what makes a glute exercise effective for growth and the tips that have helped the creator build strong glutes.

Why does the creator recommend hip thrusts as a key glute exercise?

The hip thrust is recommended because it works the glutes through a full range of motion, is stable, and allows for easy progression by adding weight or reps.

How important is it to progress in exercises for glute growth?

Progression is crucial for glute growth. The creator stresses the importance of being able to progressively overload by increasing weight or reps over time in exercises like hip thrusts.

What is the significance of using tempo in glute exercises?

Tempo is essential for controlling the movement and ensuring that the muscles, rather than momentum, are doing the work. The creator recommends focusing on a good tempo to maximize muscle activation.

What is the creator's approach to the Romanian Deadlift (RDL) for glute development?

For RDLs, the creator emphasizes hinging at the hips rather than simply moving the weight up and down. The movement should focus on pushing the hips back, with a soft bend in the knees to target the glutes.

What mistake does the creator warn against when performing RDLs?

The creator warns against going too low during RDLs, as it can lead to using the lower back instead of the glutes. The goal is to stay within the active range of motion.

How does the creator recommend selecting glute exercises?

The creator suggests choosing exercises based on three factors: the ability to take the glutes through a full range of motion, ease of progression, and personal enjoyment of the movement.

What is the importance of intensity in glute training?

Intensity is key for muscle growth. The creator discusses the importance of training close to failure, with the last few reps of each set being crucial for stimulating growth.

What is progressive overload, and how does it apply to glute training?

Progressive overload is the practice of gradually increasing the weight or reps over time to stimulate muscle growth. It’s vital for glutes to get stronger and grow in size, which the creator tracks by gradually increasing their lifting capacity.

What role does nutrition and recovery play in building glutes?

Proper nutrition, especially sufficient protein intake, and adequate recovery are crucial. The creator stresses that without fueling the body correctly and allowing enough recovery time, even the best training won't lead to optimal results.