Building great glutes requires two paths: the progressive overload
path and the mind-muscle connection path. Start off your lower body
workout with an exercise that allows you to move big weights, such as a
back squat, hip thrust, sumo deadlift, or leg press. Try to set personal
records on a regular basis on these big lifts, for example a new 5 RM
PR or a new 3 x 8 PR. Take ample rest between sets.
Then finish off with smaller movements such as dumbbell frog pumps (see pic below), knee-banded dumbbell glute bridges, or bodyweight back extensions and go for feel.
Don't necessarily count reps but squeeze the glutes and focus on quality. Use higher reps on these with shorter rest periods. Combining these two methods will absolutely develop your glutes to their maximum potential.
I see a lot of bikini and figure competitors messing around in the gym with isolation exercises to target their glutes and completely neglecting compound movements in their programs. You're not going to build a big bubble butt by sitting on machines and pumping out light reps all day. Concentrate on building the foundation first and then all of your accessory exercises will be more beneficial to your overall physique.
My top three picks for building glutes would be low-bar squats, sumo deadlifts and Bulgarian split squats.
This doesn't mean you need to go and train like a powerlifter, but you can add these exercises to any program for hypertrophy. Try adding some manipulations to the exercises to work on strength and target specific areas. For example, hold and squeeze your glutes at the top of a sumo pull for 3-5 seconds on each rep or add some 5 second negatives. – Bronwen Blunt
Sure, for the select few, squats and deadlifts might be enough to get some well developed glutes. But the majority of people will need more to maximize glute development.
So let's start with what the musculature of the glutes actually does. The glute medius is responsible for stabilizing the pelvis when it's in a neutral position when we're on one leg and when we're abducting the hips. You really can't beat the split squat and the hip abductor: the "bad girl" machine. Yes, it does actually have a purpose other than embarrassing everybody near it.
With the split squat, there are a few cues to remember. For one, if you're doing these with the rear leg on a bench, think about the knee of that leg going down and back as you keep the weight on the heal of the planted foot. This will help you load the glutes instead of getting too much knee flexion on the planted foot, which loads the quads more. Also make sure and use iso-holds at the end of each set for about 10 seconds, only coming about three-fourths of the way back up. This will really torch the glute medius.
You may find the reverse lunge version makes your glutes scream even louder. And yes, you can do it in the Smith machine
As for hip abduction, well, some say it's not functional, but if you want to build a big cannon butt, then it works just fine. Just use it better.
For starters, hold each rep for 5 seconds then use a 5 second eccentric (negative) as well. When you hit failure, use your arms to push your legs out and do 5 forced reps like this. Do 3 sets of 15 this way with 5 forced reps on top of it and tell me if your glutes aren't destroyed.
As for the glute max, focus mainly on hip extension. The hip thrust is great for this, however most people go way too heavy on these, which often keeps the glutes from really getting into a maximally contracted position. It's better to go light and bust out sets of 20 reps with a 3-second hold at the top of every rep to build a stronger mind-muscle connection and time under tension than it is to slap on some world record poundage.
Make sure and get the toes pointed slightly outwards so that there's some external hip rotation going on. You won't get maximal glute contraction without it. – Paul Carter
It's the strength and conditioning community's version of West Side Story.
However, we also get more "stretch" or eccentric stress with high(er) degrees of hip extension. Think: squat.
Moreover, we can't forget that one major function of the glutes is hip abduction.
All are important components for glute development, so stop arguing over semantics and appreciate that different shit works different shit. Try to include all of it in your programming.
One protocol I like to use with my clients, especially my females who are obsessed with glute training, is called the "5-10-15-20 Method." The idea is to perform four glute-centric exercises in succession with the reps increasing each exercise.
Then finish off with smaller movements such as dumbbell frog pumps (see pic below), knee-banded dumbbell glute bridges, or bodyweight back extensions and go for feel.
Don't necessarily count reps but squeeze the glutes and focus on quality. Use higher reps on these with shorter rest periods. Combining these two methods will absolutely develop your glutes to their maximum potential.
Bronwen Blunt – Nutrition and Strength Coach
Start with the basic compound movements.
When's the last time you saw a high level powerlifter with a small
ass? You can't build a house without a foundation, so start building it.I see a lot of bikini and figure competitors messing around in the gym with isolation exercises to target their glutes and completely neglecting compound movements in their programs. You're not going to build a big bubble butt by sitting on machines and pumping out light reps all day. Concentrate on building the foundation first and then all of your accessory exercises will be more beneficial to your overall physique.
My top three picks for building glutes would be low-bar squats, sumo deadlifts and Bulgarian split squats.
This doesn't mean you need to go and train like a powerlifter, but you can add these exercises to any program for hypertrophy. Try adding some manipulations to the exercises to work on strength and target specific areas. For example, hold and squeeze your glutes at the top of a sumo pull for 3-5 seconds on each rep or add some 5 second negatives. – Bronwen Blunt
Paul Carter – Strength and Bodybuilding Coach
Stop relying on squats and deadlifts to build them.
It's been proven time and again that while the glutes are "activated"
during these compound exercises, for most, squatting and deadlifting
aren't enough to actually build the glutes. The legs end up sharing (and
often hogging) the tension.Sure, for the select few, squats and deadlifts might be enough to get some well developed glutes. But the majority of people will need more to maximize glute development.
So let's start with what the musculature of the glutes actually does. The glute medius is responsible for stabilizing the pelvis when it's in a neutral position when we're on one leg and when we're abducting the hips. You really can't beat the split squat and the hip abductor: the "bad girl" machine. Yes, it does actually have a purpose other than embarrassing everybody near it.
With the split squat, there are a few cues to remember. For one, if you're doing these with the rear leg on a bench, think about the knee of that leg going down and back as you keep the weight on the heal of the planted foot. This will help you load the glutes instead of getting too much knee flexion on the planted foot, which loads the quads more. Also make sure and use iso-holds at the end of each set for about 10 seconds, only coming about three-fourths of the way back up. This will really torch the glute medius.
You may find the reverse lunge version makes your glutes scream even louder. And yes, you can do it in the Smith machine
As for hip abduction, well, some say it's not functional, but if you want to build a big cannon butt, then it works just fine. Just use it better.
For starters, hold each rep for 5 seconds then use a 5 second eccentric (negative) as well. When you hit failure, use your arms to push your legs out and do 5 forced reps like this. Do 3 sets of 15 this way with 5 forced reps on top of it and tell me if your glutes aren't destroyed.
As for the glute max, focus mainly on hip extension. The hip thrust is great for this, however most people go way too heavy on these, which often keeps the glutes from really getting into a maximally contracted position. It's better to go light and bust out sets of 20 reps with a 3-second hold at the top of every rep to build a stronger mind-muscle connection and time under tension than it is to slap on some world record poundage.
Make sure and get the toes pointed slightly outwards so that there's some external hip rotation going on. You won't get maximal glute contraction without it. – Paul Carter
Tony Gentilcore – Strength Coach and Performance Expert
The answer is simple: Whatever Bret Contreras tells me is the best way.
I keed, I keed. When it comes to developing a great set of glutes
it's important to not be too "absolutist" in the exercises you gravitate
towards. Some people will say you should only perform hip thrust and
barbell glute bridges to build an impressive derriere. Conversely, there
are those people who feel the only thing you need is heavy squats and
deadlifts.It's the strength and conditioning community's version of West Side Story.
- "Hip thrusts are better."
- "No! Squats are better."
- Cue dance-off knife fight.
However, we also get more "stretch" or eccentric stress with high(er) degrees of hip extension. Think: squat.
Moreover, we can't forget that one major function of the glutes is hip abduction.
All are important components for glute development, so stop arguing over semantics and appreciate that different shit works different shit. Try to include all of it in your programming.
One protocol I like to use with my clients, especially my females who are obsessed with glute training, is called the "5-10-15-20 Method." The idea is to perform four glute-centric exercises in succession with the reps increasing each exercise.
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