The Best Glutes Workout To Grow Your Flat Butt (GYM OR HOME!)

Summary

This video provides a comprehensive glutes workout focusing on exercises that target the glute max and glute medius muscles. It starts with an explanation of the science behind growing your glutes, then demonstrates five key exercises including deadlifts, walking lunges, and a glute medius superset. Each exercise is detailed with specific tweaks to maximize glute engagement and effectiveness. The video concludes by offering tips for both gym and home workouts, and encourages viewers to incorporate these exercises into their routines for optimal results.

Takeaways

• 🍑 Understanding the glutes is essential to growing your butt, with the two main muscles to focus on being the glute max and glute medius.
• 🏋️‍♀️ The deadlift is a key exercise for the glute max, focusing on pushing your hips forward with a specific stance and technique.
• 🤸‍♂️ Bodyweight walking lunges target the glute max but with three tweaks: leaning forward, stepping forward, and adding resistance to the knee.
• 🏋️‍♂️ Supersets are introduced for the glute medius, starting with a controlled exercise using a cable or band to sweep the leg back and slightly out.
• 💪 The second part of the superset focuses on stabilizing the knee and hip with split squats using dumbbells and a back leg elevated for balance.
• 📏 Exercises like deadlifts and lunges challenge the glutes at the bottom position when they are fully stretched, promoting growth.
• 📈 Additional growth stimulation happens through exercises that challenge the glutes at the top position when they are fully contracted, like the 45-degree hip extension.
• 🏠 Home alternatives are provided for each gym exercise, including using books for hip extensions and bodyweight variations.
• ⏳ Rest periods and reps are clearly defined, with 3 sets of 6 reps for deadlifts, 2 sets of 10 for lunges, and 3 supersets of 12 reps for the glute medius.
• 🎯 The workout can be integrated once a week or spread across multiple workouts, emphasizing the importance of exercise selection and proper execution for muscle growth.

Q & A

What are the two primary muscles involved in growing the glutes?

The two primary muscles involved in growing the glutes are the gluteus maximus (glute max) and the gluteus medius (glute medius).

What is the primary function of the glute max?

The primary function of the glute max is pushing the hips forward, which is essential for many lower body movements.

Why is the glute medius important for hip stability?

The glute medius helps keep the hips balanced during movement, allowing the glute max to function more effectively by preventing instability.

How does the deadlift target the glute max?

The deadlift targets the glute max by involving the hips in a pushing motion. Tweaks like hip-width stance, glute squeezing, and pushing knees outward ensure that the glutes, rather than the lower back, handle most of the work.

Why is it important to push the floor away rather than pull the bar during a deadlift?

Shifting the mindset to pushing the floor away with the legs rather than pulling the bar ensures that the glutes and legs, rather than the lower back, are engaged during the lift.

What three tweaks are applied to bodyweight walking lunges to target the glutes more effectively?

The three tweaks are: slightly leaning the upper body forward, stepping forward with the intention of breaking through an imaginary barrier, and applying resistance to the front knee at the bottom position to increase glute involvement.

What is a superset, and how does it apply to the glute medius exercises in this workout?

A superset is performing two exercises back-to-back without rest. In this workout, a superset is used to target the glute medius by combining a controlled cable or band exercise with a more dynamic movement like the split stance.

How does the 45-degree hip extension target the glutes?

The 45-degree hip extension targets the glutes by maximizing the range of motion and focusing on contracting the glutes hard at the top position, which is when the glutes are fully engaged.

What is an alternative home version for the 45-degree hip extension?

For the home version, you use a stack of books and lie flat on your back, placing one foot on the books and pushing your hips upward, squeezing your glutes at the top.

How often should this glutes workout be implemented?

This glutes workout can be implemented once a week or the exercises can be integrated into other workouts throughout the week, depending on the individual’s preference.

Outlines

00:00

🍑 Glutes Workout Breakdown

This paragraph introduces a glutes workout, outlining the five best exercises for growing your butt. It highlights the two key muscles involved: the gluteus maximus, responsible for pushing the hips forward, and the gluteus medius, which stabilizes the hips and moves the thighs outward. The exercises are designed for both home and gym settings, targeting these muscles in specific ways. The paragraph sets the stage for the workout by explaining the importance of understanding these muscles before diving into the exercises.

05:01

🏋️‍♀️ Exercise 1: Deadlift for Glute Max Activation

This section details the first exercise, the deadlift, which primarily targets the glute max by focusing on hip extension. Key modifications are suggested to ensure that the glutes, rather than the lower back, are doing the work. The proper form involves a hip-width stance, glutes squeezed, and feet pushing against the floor. The exercise emphasizes pushing the floor away with the legs and maintaining tension in the glutes throughout the movement. Both barbell and dumbbell variations are discussed, with guidance on reps and rest periods.

🦵 Exercise 2: Bodyweight Walking Lunges

The second exercise is a walking lunge that continues to engage the glute max while adding a balance challenge. Three key tweaks are introduced: slightly leaning forward to shift tension to the glutes, using the front leg to propel the movement, and applying resistance to the front knee for increased stretch. These modifications intensify the exercise, ensuring maximum glute activation. The paragraph explains how to perform the lunges and provides instructions for sets and reps.

🔄 Superset for Glute Medius Activation

This paragraph introduces a superset targeting the glute medius, inspired by Coach Paul Carter. The first part of the superset is a slow, controlled movement using a cable or resistance band to work the glute medius by pulling the leg outward. This exercise focuses on maintaining stability and proper form to isolate the glute medius. The second part of the superset involves Bulgarian split squats with dumbbells, emphasizing glute activation by keeping most of the weight on the front leg and adjusting the knee position for optimal muscle engagement. The paragraph explains how to alternate between the two exercises with no rest, completing three supersets.

📈 Exercise 5: Hip Extension for Maximal Contraction

The final exercise focuses on challenging the glutes in the fully contracted position at the top of the movement. Two variations are provided: the gym version uses a 45-degree hip extension machine, and the home version involves a stack of books for single-leg glute bridges. The exercise emphasizes squeezing the glutes and maintaining a straight line to maximize muscle contraction. This exercise rounds off the workout by targeting the glutes from a different angle, complementing the previous stretches and contractions.

🎉 Workout Completion and Next Steps

This final section wraps up the workout, explaining how often to incorporate the exercises into a weekly routine. It also underscores the importance of carefully selecting exercises for maximal glute growth. The paragraph encourages viewers to join the 'Built with Science' program and highlights how it applies scientific principles to optimize every workout. Links to related videos are provided for additional glute and hip exercises.

Keywords

💡Glute Maximus

The glute maximus is the largest and most visible muscle in the gluteal group, responsible for pushing the hips forward during movements. In the video, this muscle is the main focus for exercises like deadlifts, which target it through specific tweaks to ensure it handles most of the load.

💡Glute Medius

The glute medius is the second-largest gluteal muscle, located on the sides of the upper butt. It plays a key role in balancing the hips during movement and moves the thigh away from the body. Exercises like the supersets focus on the glute medius, emphasizing its importance for stability.

💡Deadlift

A compound exercise used to strengthen the lower body, particularly the glutes and hamstrings. The deadlift in the video is highlighted as a primary exercise for the glute maximus, with tips like adjusting foot stance and bracing the core to ensure the glutes take on most of the work.

💡Lunges

A lower body exercise that primarily targets the glutes and legs. In the video, the bodyweight walking lunges are modified with three specific tweaks—leaning forward, stepping forward instead of up, and applying resistance to the knee—to shift the focus onto the glutes rather than the quads.

💡Superset

A training technique where two exercises are performed back-to-back without rest. The video uses a superset to target the glute medius by combining two exercises: one controlled movement to work the muscle and another to challenge stability and balance in the hips and knees.

💡Hip Extension

A movement where the hip joint is extended, typically involving the glutes and hamstrings. The 45-degree hip extension is used as the final exercise in the video, designed to fully contract the glutes at the top position, stimulating growth in a different way than the deadlifts and lunges.

💡Cable Machine

A piece of gym equipment used for various resistance exercises. In the video, the cable machine is set at the lowest notch and used with an ankle strap to isolate the glute medius during one of the supersets, allowing for precise targeting of the upper side of the butt.

💡Resistance Bands

Elastic bands that provide resistance during exercises. For those without access to a cable machine, the video suggests using resistance bands as an alternative to perform the same movements, particularly to engage the glute medius during the supersets.

💡Stretch vs. Contraction

Two different ways to stimulate muscle growth. The video emphasizes that exercises like deadlifts challenge the glutes most when they are fully stretched, while others like the hip extension challenge the glutes when fully contracted. Both approaches are important for balanced glute development.

💡Form and Technique

The specific way exercises are performed to maximize effectiveness and prevent injury. The video frequently highlights the importance of proper form, such as bracing the core and keeping the back straight, to ensure the glutes, not the lower back, handle the load and that the exercises target the correct muscles.

Highlights

Introduction of the workout, including five exercises to grow the glutes and an overview of the targeted muscles.

Explanation of the two main muscles to focus on: the glute max and glute medius, and their importance in hip movement and balance.

Deadlift is the primary heavy exercise targeting the glute max by focusing on hip extension.

Detailed form tips for deadlifts, emphasizing proper foot stance, glute engagement, and core bracing to maximize glute activation.

Instructions on how to reverse the deadlift motion properly to avoid lower back strain.

Bodyweight walking lunges are introduced to add a balance requirement while still targeting the glute max.

Three tweaks for lunges: slightly leaning forward to shift focus to glutes, stepping through with the front leg, and adding resistance by guiding the knee inward.

Introduction of a superset to focus on the glute medius, combining two back-to-back exercises without rest.

First exercise of the superset: slow and controlled movement using either a cable or a resistance band to target the glute medius.

Second exercise of the superset: split stance with the back leg elevated to challenge the glute medius to stabilize the knee and hip.

Final exercise focuses on contracting the glutes at the top position, with both a gym version (45-degree hip extension) and a home version provided.

Key technique for the gym version of the 45-degree hip extension: brace core, bend at hips, and visualize contracting the glutes at the top.

Home version of the final exercise: use a stack of books to perform a glute bridge, pushing through one leg while maintaining a flat back.

Overall focus of the workout is to challenge the glutes both at the bottom (stretched) and top (contracted) positions to stimulate growth.

The video concludes with recommendations to implement this workout once a week or integrate the exercises into other routines.

Transcripts

i'm gonna show you a glutes workout with

five of the best exercises to grow your

butt first we'll go through some of the

science behind growing your glutes to

teach us the two muscles to focus on

then we'll go through all the exercises

which you can do either at home or at

the gym by the end of this video your

butt is going to be absolutely beautiful

so to understand how to get a bigger

butt you first need to know the muscles

involved the glutes are composed of

three main muscles two of which you want

to focus on the glute max is the biggest

most visible and most powerful glute

muscle its primary function is the

pushing of your hips forward the glute

medius is the second biggest muscle and

is located on the sides of your upper

butt this muscle plays an important role

in keeping our hips balanced when we

move so that our bigger glute max can

actually do its job it also has a unique

function which is the moving of your

thigh away from your body's midline so

the first second and last exercise in a

workout will target the glute max in

three different ways the third and

fourth exercise will target the glute

medius as something called a superset so

knowing that let's get right into

exercise one the deadlift is going to be

our primary heavy exercise for the glute

max since it mainly involves pushing

your hips forward but there's a few

tweaks that we'll want to make to it to

ensure that the glutes are actually

doing most of the work if you only have

access to dumbbells you can still apply

many of these tweaks in the same way so

first we're going to use a foot stance

that's about hip width with the toes

slightly pointed outwards this is

important because too wide of a stance

such as with a sumo deadlift will

shorten the range of motion and limit

the ability of our glutes to push the

hips forward once you're in your

deadlift position you're going to

squeeze your glutes hard and push your

knees out against your elbows you should

feel more of your glute muscles turn on

from doing this from here brace your

core tuck your chin and then push your

feet through the floor while driving

your hips forward to stand up it's

important to shift your thinking from

pulling the bar up to pushing the floor

away with your legs and driving your

hips forward to get the weight up this

will ensure that your glutes rather than

your lower back are moving the weight on

the way down we're simply going to

reverse this motion with your knees

slightly bent push your hips back to

lower the bar but only push your hips

back as far as they can before your

lower back starts to round otherwise the

tension will shift from your glutes to

your lower back instead when done

properly you should feel a deep stretch

in your glutes and hamstrings as you

lower the bar once the bar is just past

your knees squat it down and then reset

if you're using dumbbells however you'll

want to instead stop just past your

knees before coming back up rather than

trying to go all the way down to the

floor you're going to perform three sets

of six heavy reps with three to four

minutes of rest between each set

okay so now we're going to move on to an

exercise that will still demand the

glute max to work hard but will add a

new balance requirement on the glutes

that you don't get with deadlifts body

weight walking lunges are going to be

our exercise of choice but with three

tweaks applied to it to make it more

effective than your standard lunge first

tweak we're going to align your body

into a position to shift more of the

tension to your glutes rather than your

quads this can be done by slightly

leaning your upper body forward while

keeping your head in line and maintain

that position as you lunge

tweak number two instead of simply

stepping up after each lunge think about

stepping forward

use your front leg to propel and pull

yourself forward as if there was a thin

wall of glass in front of you and you're

trying to lunge through to break it now

the third tweak is a little bit tricky

to do but will put more stretch on the

glutes in the bottom position to require

them to work harder for you to return to

the starting position to do it at the

bottom position of each lunge take your

hands and apply some resistance to guide

your front knee inwards then push your

knee back against your resistant hand as

you stand up with these tweaks applied

you're gonna do two sets of ten reps on

each leg with about two minutes of rest

between each set alright so now it's

time to have some fun we're gonna focus

on the glute medius with the super set i

first came across from coach paul carter

where we'll perform two exercises back

to back without any rest the first

exercise is a slow controlled movement

and it may not look like much range of

motion but it's going to ensure that

tension is placed on your glutes rather

than your lower back to perform it put a

cable setting down to its lowest notch

and connect the strap around your ankle

if you don't have a cable you can set up

a band wrapped around both legs or

looped around a fixture instead once

you're set up grab a pull or any fixture

for balance keep your torso upright tuck

your chin and brace your core now

remember our glute medius muscle it has

a specific function to bring the leg

away from the middle of our body so from

here you're going to sweep your heel

back but also slightly out to the side

at roughly a 30 degree angle go only as

far as you can without arching your

lower back and without excessively

tilting to the left or right execute

this properly and you should feel a good

burn in the upper side portion of your

butt okay so once you're done 12 reps on

the one leg you're going to immediately

transition to our next exercise which

will also work the glute medius but will

now do so by challenging it to keep the

knee and hip stable as we move

you're going to grab a pair of dumbbells

elevate your back leg up onto a platform

or a stack of books if you're at home

and get into a split stance position

with the leg that you just worked with

the last exercise

as your front leg

keep about eighty percent of your weight

in your front leg and the other twenty

percent in the back just for balance

like a kickstand tuck your chin and bend

your torso over just like we did earlier

with the glute focus lunges from here

drop your back knee towards the ground

to get more glute involvement rather

than quads as you lower self i want you

to keep the shin of your front leg

straight up over your foot rather than

bending it forward

once you reach the bottom position use

your front leg to push back up and

repeat for a total of 12 reps once

complete you're gonna finish off your

superset by using the other leg on both

exercises and then repeat that two more

times for a total of three supersets for

each leg from the deadlifts and lunges

we did earlier the glutes were

challenged the most at the bottom

position when the glutes were fully

stretched this is one way to stimulate

growth but another way to stimulate

growth is with exercises that are most

challenging at the top position when the

glutes are fully contracted this is

where our last movement comes into play

i'm going to show a gym version and a

home version for you to pick from so the

jib version is the 45 degree hip

extension to maximize glutes activation

with it we're going to use a few

technique tips that i covered in a

previous video i made with glutes

researcher brett contreras first to

maximize the range of motion for your

glutes set up the pads such as just

below your hips brace your core tuck

your chin and then bend at your hips to

pull yourself down from here visualize

two points at the top and bottom of your

butt cheeks squeeze your butt hard to

try to bring these two points together

to pull yourself up when done properly

you should feel a very strong

contraction in your glutes at this top

position so for the home version all

you're going to need is a stack of books

you're going to come down flatten your

back against the floor

brace your core and then place one foot

on the stack of books and the other foot

straight like this

and then from here you're going to push

down against the stack of books raise

your other leg to 90 degrees and squeeze

your glute hard hold this for about one

to two seconds but avoid excessively

arching your back keep a straight line

and you're gonna come back down and

repeat for what reps and congratulations

you have just finished a great booty

building workout beautiful

you can implement this glutes workout

once a week or implement the exercises

into your other workouts throughout the

week if you'd prefer either way i hope

you're able to see the importance of

carefully selecting your exercises as

well as performing them in a way that

maximizes growth for the target muscle

within our built with science programs

we apply that to each and every one of

the workouts we provide to join today

just head on over to

buildwithscience.com and take our free

analysis quiz to discover which of our

programs will best help you transform

your body to check out some of my other

videos you can click here if you want to

work on balancing your hips or click

here for some more butt stuff thank you

so much for watching and i'll see you

next time