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.