🚨 How to Glute Builders
✅ Is your butt lacking brawn? Target your glutes directly with these seven isolation movements.
🚨 Anterior Leaning Lunges
✅ In a recent study titled “Trunk Position Influences the Kinematics,” kinetics, and muscle activity of the lead lower extremity during the forward lunge exercise, researchers found that performing a lunge with a forward (anterior) trunk lean increased the recruitment of the hip extensors (i.e. glutes and hamstrings). In contrast, they found that performing a forward lunge with an up-right trunk posture (as in the traditional style) did not alter activation of the lower extremity musculature.
✅ We’ve also found the anterior leaning lunge variation to be more knee-friendly than upright torso lunges. Our lifters with bad knees who experience pain when performing traditional lunges (with an upright torso), can usually do anterior lunges pain-free because the stress is transferred away from the knee joints and placed more on the hips.
🚨 Bench Hip Thrust
✅ This exercise can be done using one or two legs, but doing it with only one leg is tougher. You can’t use big loads with this exercise, but once you try it, you won’t feel the need to as the increased range of motion created by using the two benches gives you lots of great glute work.
🚨 Sample Glute-Building Workout For More Mass
✅ Exercises like deep squats, deadlifts, dumbbell/barbell RDLs, anterior leaning lunges, leaning rear-foot elevated split squats, etc., maximally hit the glutes from a lengthened position. On the other hand, exercise like hip thrusts, hip bridges, super-dogs, cable RDLs, back extension and reverse hypers, etc., hit the glutes when they’re in a shortened (contracted) position.
We’ve found the most effective glute mass building workouts incorporate BOTH types of exercises. Here’s how’d we put a lower-body workout together for someone focusing on adding more mass to their ass, without losing hard-earned muscle in their legs.
👇Note: We advise training glutes twice per week to increase volume to that area in order to stimulate faster muscle growth!
💪 Day 1: Quads/Glutes/Calves
1. ✅Barbell Squats or Leg Press (4-5 sets x 6-10 reps)
2. ✅Leg Extensions (3-4 sets x 8-12 reps)
3. ✅One Leg Rear Foot Elevated Anterior Lean Squats (3 sets x 8-12 reps per leg)
4a. ✅Two Leg Barbell Hip Thrusts or Hip Bridges (3 sets of x 10-15 reps)
🚨 super-set w/
4b. ✅Seated or Standing Calf Raises (3 sets of x 10-15 reps)
5. ✅Super-Dogs (1x 50 reps per side)
💪 Day 2: Glutes/Hamstrings/Calves
1. ✅Anterior Lunges with Dumbbells (3 sets x 8-10 reps per leg)
2. ✅Good Mornings (3-4 sets x 8-12 reps)
3. ✅Glute Triple Threat Protocol (2 sets x 8-10 reps of each RDL version)
4a. ✅One Leg Double bench Hip Thrust (3 sets x 8-15 reps per leg)
🚨 super-set w/
4b. ✅Seated or Standing Calf Raises (3 sets x 10-15 reps)
5. ✅Seated or Lying Hamstring Curls (3 sets x 12-15 reps)