The #1 Workout That BLEW UP My Glutes (3 Exercises)

The Nugget

To effectively grow your glutes, focus on three key exercises: hip thrusts, Bulgarian split squats, and controlled back squats, prioritizing proper form and activation over heavier weights.
Combining hip thrusts with these exercises provides a balanced approach to targeting the glutes while minimizing strain on other muscles.

Make it stick

🍑 Hip thrusts are the top glute builder; perfect for isolating your glutes.
🏋️‍♂️ Bulgarian split squats engage glutes during their stretch phase, making them key for full development.
⚖️ Controlled squats at the end of your workout maximize glute activation with less stress on the lower back.
💪 Proper foot positioning is crucial in all exercises to effectively target the glutes over hamstrings or quads.

Hip Thrusts: Best for isolating glutes; should be done at the beginning of the workout.
- Proper foot positioning keeps shins aligned and maximizes glute engagement.
- Use a plate to mark foot position, and keep your core tight during lifts.
Bulgarian Split Squats: Excellent for working the glutes deeply.
- Position front foot far enough for shins to be vertical in the bottom position.
- Lean torso forward during the squat to increase glute activation.
Controlled Back Squats: Should be performed last in your routine.
- Focus on a wider stance and slow descent to effectively target glutes.
- Aim for upper thighs parallel to the ground at the bottom position.

Start with Hip Thrusts: 1-4 sets to failure for 10-20 reps, focusing on lighter weights to maximize muscle connection.
Follow with Bulgarian Split Squats: 2-3 sets per side for 8-12 reps.
Finish with Back Squats: 3 sets, 6-10 reps, performed slowly and with control to emphasize glute engagement.
Consider adding a hamstring exercise like leg curls to round out leg development.

Proper form is essential: avoid letting your back arch during hip thrusts to prevent injury.
Focus on mind-muscle connection to ensure effective workouts and growth.

"To get the most glutes, position your feet such that at the top position, your shins make a straight line right on top of your foot."
"The full squat group experienced over three times the growth."
"Proper foot positioning is crucial to effectively target the glutes over hamstrings or quads."
"Don’t be afraid to grab onto something for balance until you get the hang of it."
"You can develop a nice physique by pairing well-developed glutes with well-developed shoulders."

This summary contains AI-generated information and may have important inaccuracies or omissions.