The Best Glutes Workout To Grow Your Flat Butt (GYM OR HOME!)
Summary
TLDRThis 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
- π Understanding the glutes is essential to growing your butt, with the two main muscles to focus on being the glute max and glute medius.
- ποΈββοΈ The deadlift is a key exercise for the glute max, focusing on pushing your hips forward with a specific stance and technique.
- π€ΈββοΈ Bodyweight walking lunges target the glute max but with three tweaks: leaning forward, stepping forward, and adding resistance to the knee.
- ποΈββοΈ 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.
- πͺ 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.
- π Exercises like deadlifts and lunges challenge the glutes at the bottom position when they are fully stretched, promoting growth.
- π 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.
- π Home alternatives are provided for each gym exercise, including using books for hip extensions and bodyweight variations.
- β³ 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.
- π― 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 individualβs preference.
Outlines
π 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.
ποΈββοΈ 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.
𦡠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.
π 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.
π 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.
π 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.
Mindmap
Keywords
π‘Glute Maximus
π‘Glute Medius
π‘Deadlift
π‘Lunges
π‘Superset
π‘Hip Extension
π‘Cable Machine
π‘Resistance Bands
π‘Stretch vs. Contraction
π‘Form and Technique
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
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