GLUTES: The ONLY TWO Exercises You Need For Growth! | BUNS OF STEEL

[@ScottHermanFitness]

The first 50 people who download my app and join as a PLATINUM MEMBER will get free coaching from me about your ROUTINE & MEAL PLAN! Don't believe me? Well then DO IT!!! *muscularstrength.com/phoneapp*

[@midnightdarkchocolate]

I've been thinking about for a while and I'm definitely going to pull the trigger, though unfortunately I don't get payed till Monday

[@HarryOsirian]

@Peter Hofmann Most of these "fitness gurus" are in it for Clickbait, Adsense money, selling copy+paste programs, selling supplements, getting you to use affiliation codes and show you some workouts that can be found ANYWHERE online (Rippetoe is the best one)

[@melendezmaria5441]

What about not having gym membership and not access to barbell?? What can you substitute barbell

[@Laura-hk4th]

ScottHermanFitness Shouldn’t we be blowing out on the Effort?? Looks like he’s holding his breath... ?

[@gioarias75]

ScottHermanFitness I notice you wear wrestling shoes do you wrestle?

[@brandonadrien3476]

People at the gym already know me as the glute bridge and hip thrust guy... so I got nothing to lose.

[@ScottHermanFitness]

Haha nice, you are setting the example for everyone else!

[@justinwilhite617]

ayeee

[@kendalk08]

Yup, im the only one that does them in my gym as well. Always getting weird looks

[@ayo_k32]

Do you have buns of steel?

[@languidquid]

That's just what u think they know you as. I'm sure they all have actual insulting names for you

[@lr6939]

your neck is so aggressive 😂😂

[@berkayakbey7234]

Aggressive neck 🤣

[@StephS503]

It’s quite distracting

[@davidm8371]

I wonder if he has an "only two exercises" for neck muscles. (I just got here, so I don't know)

[@dgmojojojo]

I feel intimidated by it throughout the video

[@edlomaja1171]

Yoo

[@nickvoelker7180]

Don't knock the glute bridge till you try it. That much targeted training on the glutes will give your squat and deadlift a pretty good boost. Then there's added bonus of making people at the gym really uncomfortable, which is a good enough reason for me to do it.

[@ScottHermanFitness]

Haha, benefits all around really! Can’t go wrong!

[@ginamarie9571]

Your pic looks like Alan Roberts from Every Damn Day Fitness.

[@xtraOrdinaryAthletes]

"What the hell are you so self conscious about?" Best advice I've ever heard about glute bridges. :)

[@OwGash]

only idiots care about ''what others think''+any real gymfreak knows all compound movements count

[@ScottHermanFitness]

Advice a lot of people need to hear though!

[@nateinsane4023]

@@OwGash And if anyone looks at you weird, just toss a 5 lb dumbbell at their groin region

[@sunkissedkhala]

About life lol

[@MichaelPolera]

"But before we get STAAAAAHTED!"

[@ScottHermanFitness]

Staaaaaaahted!

[@fridz66]

Staaaaahted with a baaaahbell/hip thrust.

[@SiSi-xg1hk]

Gotta love when those "ar"s turn into "AAAAAH"s 😄

[@tomlathrop4094]

@@SiSi-xg1hk for some reason people with this accent can't enunciate "R" after a vowel but can enunciate the "R" in every other case.

[@SiSi-xg1hk]

@@tomlathrop4094 I always wonder where that came from, like was there a surge of a particular culture that immigrated to Boston that influenced the accent?

[@xtraOrdinaryAthletes]

I feel like for a long time many ppl regarded the glute bridge as a "girl" exercise. So glad that lately it's been getting the full respect and love it deserves!

[@ScottHermanFitness]

Yeah man, real men do hip thrusts and flute bridges!

[@Y4ngCP]

@Mark Lucchese why is it awkward? everybody loves intercourse lmao

[@Y4ngCP]

@Mark Lucchese well some dance moves have some of these as well... but everybody dance... :v

[@nateinsane4023]

@Mark Lucchese Learn a few fortnite dances.

[@Chandlerismyname]

My training is my time. I always hold back at the gym bc im so socially awkward but you’re right it’s MY time and I am paying for it. Thank you

[@xtraguacamole366]

The pad-less glute bridge at 5:40 has probably been the most impressive thing I’ve seen to date. Hold on while I pick my jaw up off my bruised thighs

[@mai_561]

i think bret contreras would tell him his hip thrust form is wrong (he is not keeping his chin tucked and he is overly hyperextending instead of coming parallel to the floor/slightly hyperextending while flexing abs) but what do i know lol

[@daniellevalerie7392]

You're right he's doing it wrong

[@blackout2430]

Daniëlle Valérie what’s your schedule like?

[@melanie4659]

Youre right, you want to achieve a hip tuck at the top, not hyperextend your back. Also the hiptrust is harder at the top than at the bottom.. usually Scots videos are great, but I feel like this one is a hit and a miss. Also, most people feel hip trusts/hip bridges better in their glutes when they take a wider stance

[@FitMoose]

But BEFORE WE GET STAAAHHDED!!! My favourite part of your videos 😂

[@jeffayers65]

My 8 year old heard Scott and asked me "what kind of an accent is THAT?"

[@FitMoose]

@Druhrfe Hadishia Thanks haha, hopefully I'll get the views I deserve soon!

[@tetehl4731]

Bahhbel glute bridge😂😜

[@willowmcgregor2529]

That's the Irish aspecr of the Boston/MA accent, sexy af.

[@edwardperez4266]

Yaaasssss

[@TreasureForeverOfficial]

Who cares what the ppl with the droopy butts think!!!

[@robhost4271]

*stupid droopy butts

[@Simpleliviing]

Treasure Forever lmfao 😂😂

[@blackout2430]

Urban Student Prepper That explains why it’s so rare to find hot Asian chicks. And then when you do find a hot one they are literally on fire

[@stanbrook5554]

Been doing the hip thrusts for a while love seeing more people do them. Great video you are quickly becoming my favourite educational fitness youtuber!

[@rossi1000]

1:49 Barbell Glute Bridge 3:51 Barbell Hip Thrust

[@EX58UD]

Man, I love your passion for a healthy lifestyle. Makes me motivated when I don't feel like working out. 👍🏻

[@Dikastes]

I love your videos, but this one is among your very best. I love the way you break down the moves and why they work, but the best thing about this video is the suggestion of how to combine these moves with your two leg moves to create an all-encompassing lower body day. How do you suggest we incorporate your other Only Two Exercises videos? Most programs pair Biceps/Back and Triceps/Chest with Shoulders either being rolled into Tri/Chest or Leg day. How would you combine the other Only Two Exercises routines? Thanks for all the great content, Scott!

[@rob-p9k]

12 years ago you introduced me to dropsets, I'm proud of how far youve come and how informational your vids are. Thanks for all your hard work Scott. #longtimefan 👍🏼

[@smartymcfly3957]

Saw a guy in the gym doing squats while on his cellphone via Bluetooth. After he did his half reps he left the squat rack feeling like a boss. 👆🏽😂

[@ScottHermanFitness]

Lol well, let’s be honest.. he sounds like a boss.. lol

[@psychoslayer6808]

This was honestly super helpful. I heard “make sure your knees make a 90 degree when you’re up” but then I do that I always feel it more in my hams. When I move then in towards me I feel it allll in my butt.

[@voxxclamantis9668]

Damn, I can't believe I've ignored this. I think this might be why I've had bad posture and lower back imbalance. Thanks Scott.

[@ScottHermanFitness]

Pleasure to help!

[@Yaboyalana]

Why don’t you look forward when doing hip thrusts? Bret Contreras swears by tilting your head forward to engage more glutes. What do you think about it?

[@liveandletdiet1771]

Great video. Thanks man! You're literally saving our butts!

[@ScottHermanFitness]

hahhaha love this!! and my pleasure!

[@generalrommel5666]

He saved ur asses

[@plymouth491]

Literally.

[@Vero587]

Finally someone's explains the difference between the 2. I was indeed choosing just #2. Thank you I will definitely do both now! :)

[@ScottHermanFitness]

Awesome!! You’ll be glad you started doing the bridges too! Build that power!

[@silenusut]

As a voice-coach beginning with just listening I can tell that with your manner of speaking that you r seriously straining your vocal cords. Then one clocks those 2 popping veins that come into play. One can also hear how the room’s feedback acoustics r playing its role. I seriously suggest you find a space which supports you speaking from your core lung-chest connective body. As it was, after a couple of minutes I watched in Mute.

[@themysterious-_-3446]

I love it thanks a lot...i will add this to my routine.... i love the way you explain abd the way you talk.... pls more videos

[@78hmtnt76thd]

Would keeping feet further apart still work the glutes as much? Tried it today and it feels better on the lower back 👍 thanks boss

[@nightcrawler8864]

You got 3 different accents going on bruh, where are u from?😭

[@nathpakkhabongsetemthanapo225]

Yes thats what i notice

[@jesavius]

New Englander accent all the way. I'd say Boston. He tries to hide it to sound more professional. Also, if you're not from Boston, you're not going to understand the accent. So he's doing us a favor.

[@JetskiDex]

😂😂😫😫

[@elhimmelstein1913]

Mr Cartoonster I did think Boston!

[@Samuel115s]

Solomon Williams i did not notice until you pointed it out. He says “bar bell” like an Australian not like an American.

[@cenan.88]

Many thanks scott really good advice keep the grind

[@jake-ip9vg]

ill have you know my butt is hella thicc so is the rest of my body lmao, but im working on that

[@ScottHermanFitness]

Haha you are a funny guy 🤗

[@iAmNothingness]

good one. made my day

[@annamae3438]

Scott can you reverse creaking knees, it’s not painful and only happens when stair stepping and squatting

[@ScottHermanFitness]

They creak / crack / pop on every single rep? No pain is a good sign.. but if they are ALWAYS doing it.. could be some issue in there

[@ascendedvegeta]

Dang, I was half right. I guessed the two lifts would be a glute bridge and a deficit deadlift. At least it was an honorable mention lol

[@ScottHermanFitness]

Haha, you were on the right track!

[@alanlilly77]

Most people ignore one of the best benefits from strong sculpted glutes!!! Strong glutes equals more powerful thrusts and endurance during sex, and having shapely glutes gives your partner something to grasp to encourage faster thrusting. Being a more powerful lover is reason enough to do these silly looking exercises. I'm glad you posted this video.

[@vicholtreman1405]

How the hell are you doing that without a cushion between the bar and your body?

[@paulwhalley6789]

Drop it lower and make sure it's tight

[@kumquatmanager5799]

Thanks Scott!! My buns hurt already!! You rock!! And the app is awesome too!!

[@unicornvloggers50]

Bb glute bridge 3x5 Bb front squat 4x20 4x 8 Rdl 5-7 x 10-15 Hip thrust 3x10-12 Deficit deadlift 4-5x 6-8 reps

[@unknown-user07299]

What do you think about the hip abduction machine for glute development as an accessory to the ones you mentioned

[@arcticwolf8313]

That (along with the standing cable variant) are good for the side hips which is why I do it. haha. Going for that lower waist-hip ratio (as a guy).

[@XxSouIxX]

The single-leg hip-thrusts from your Lower Body 2 routine are super effective as well!

[@tamrawondrow1939]

Screw them droopy butts!!! 😂😂😂 you are too funny Scott. Thanks for the tips. Always helpful 💜

[@EbunFloww]

Great video. Super informative

[@jeffayers65]

@2:00 is there little benefit in controlling the negative?

[@tdogable]

I was having a ton of lower back pain in this movement until I started pushing the bar below my groin instead of on my hips

[@Vikings-zr6dr]

That neck pump is sick bruh

[@xxcrysad3000xx]

Before watching, my top two would be barbell hip thrusts and weighted hyperextensions (without actually going into hyperextension, just keep your spine neutral during the whole movement and lift with your glutes/hams).

[@ScottHermanFitness]

Great exercises!!

[@ahsananim1361]

Also externally rotate your legs Major glute activation

[@felixgrossbointner3466]

Scott when i deadlift heavy i take a long time picking the bar up till my knees can you tell me why and give me some fixes, thanks alot

[@ScottHermanFitness]

Try deficit deadlifts to work on your pulling strength off the ground!

[@hardeepsohal3461]

I have started doing hip thrusts for a while, i am not getting gains. My strength has been significantly increased but i am really having tough time getting mass on my legs especially hamstrings and glutes. I have flat feet i really struggle with squats i can't go deep enough in proper form. Because of flat feet my whole posture is screwed i have APT, FHP. I am doing stretches and exercises for all these problems too but still i think its long way to go to get everything right in proper position. I have made gains in my upper body but i an really falling behind in my lower body. Should i get my posture right first or keep doing what i am doing.

[@robertadams5437]

I find a pre-exhaust of hip thrust followed by regular deadlift scorches the glutes without wearing out the low back

[@thesajeguy]

I like using a bunch and barbell for these, so you can dip further down and get more of a workout in my opinion! Great vid

[@ZeugirdorVin]

Keep your head and eyes locked onto something when your doing the hip thrust. It’s a good way to make sure you’re using your glutes to the max and not extending your lower back.

[@ScottHermanFitness]

If that helps you, great man! For me personally my head and eyes dont matter. I feel my glutes and hamstrings. Usually eyes closed

[@muscularclassrepresentativ5663]

Gotcha, eyes locked directly on the nearest gym-goer. I noticed it improves my focus if I throw in a little wink here and there, too

[@ZeugirdorVin]

@@muscularclassrepresentativ5663 Exactly. Thinking of super hot asses helps with this one a lot too.

[@h00b00]

the MOST discomfort I feel during a workout is when I try to do hip thrusts. even with towels, the way the barbell mushes and scraps my skin is just unbearable. the two best for my glutes day are box squats and good mornings/RDL. they train my hamstrings just as much but as long as I can keep the focus off my quads (they get worked a lot during my daily spin sessions), i'm good :)

[@abhishekmahendru1583]

Scott I needed this. Thank you so much for great content. This is why I love your channel, not only are you provide exercises to get gains but you also speak the truth about that latte!

[@ScottHermanFitness]

Coffee is important, but, gains before coffee! Haha

[@abhishekmahendru1583]

@@ScottHermanFitness Totally agree with you. Your body and commitment it takes to get there is far important than coffee. I used to drink a lot of but gains is priority. I don't do coffee anymore.

[@SavvyPear1]

Scott would you ever do higher rep schemes with the barbell glute bridge? Like 15-20 rep range with much lighter weight for more of an endurance benefit? I like doing 2-3 heavier sets and the final set lighter with higher reps.

[@JohnGlow2]

I used to sit around alot my first two years of college and as a result i lost a good portion of gluteal mass, and it really does cause complications. For the past few months i’ve been focusing on trying to rebuild them, and glute bridges are definitely one of the most underrated exercises i can think of. Alot of the time people just chock it up to being the stereotypical fit chick exercise, but after seeing the results the girls get from doing that, and then trying it yourself, the shit really does work. Its difficult working through this but because of the direct work, i think they’re actually invaluable

[@xxJoshxMxx123]

Is there a dumbbell variant of these exercises? My gym only has 4 barbells and theyre always being used

[@mentonerodominicano]

The video I had been waiting for! I didn't notice thrust and bridge had such a difference. Our gym recently installed a hip thrust machine and trust me, everyone is using it. Men and women. We're in the gym, we want everything to grow and a round butt is attractive on anyone.

[@Lalabirdwell]

Your accent is so funny it makes me so happy. Baaarbweall. Thanks for the video

[@trane5233]

Hey Scott, how do you feel about walking lunges? I haven't been able to squat for a while due to a back injury, and I feel like walking lunges have been very effective in engaging my legs and glutes. What do you think?

[@qh777]

Missed a pun in your video. "Your glutes only ASSist the hamstrings and quads during the squat." :P

[@mustafawarsi8366]

Hey Scott, thanks for all your informative content! Can you do an only two video for calves as well?

[@carlosdasilva6798]

Scott, Scott, Scott. In the ridiculous way you are awsome.

[@ScottHermanFitness]

Haha thanks man 🙏

[@kanaexo]

First video of yours , first off thanks for the video. Second these comments are hilarious! Subscribed!

[@MsVakong]

Same

[@timbo6806]

Your awesome! Luv your videos. I'm very slim but do have decent glutes from lunges, squats and cycling. These movements almost look a little "dangerous" for men ya know? I'm gonna start out with no weight first to see if I can get the movement. Thanks Scott!

[@redskies1231]

Do you also do kettlebell swings? They'll promote buns of steel.

[@qualityinn5063]

And fat loss. Also back extensions thrown in IMO

[@clintonharvey-olivier3660]

I have been doing Hip Thrusts, for a little while now.. between my Deadlift and Squat days, seen and felt amazing carryover to both.. but, I have been having issues getting bar over my legs, tried a Smith Machine, felt strange.. are dumbbells an okay alternative?

[@yashindranawanage459]

Can anyone please explain the weight in machines which is marked 1,2,3 and so on

[@dan_4531]

I have a question, i weigh around 168 pounds and im 5'10. I have been running track and field and cross country for 3 years already and am pretty fit. I could do alot of pushups and also one armed pushups and many other variations, i have a decent core strength since we work core alot in running and my endurance is very good. The problem is that even though ive been running and training for 3 years, my body isnt nice at all even though i lost nearly 30 pounds. I have skinny arms, huge thick legs, and then my stomach is pretty big. Skinny fat in a way. Recently i started changing my training and actually started to lift weights since i barely strength train at all. I run 3 days and lift 3 days now. The 3 days i lift i do chest the first day, legs the 2nd, and arms the 3rd. I have been doing this for 2 weeks already. Do you think this routine will change my physice at least a little more than just running? Ps i am very weak in my upperbody as i cant even do a pullup or chinup, and my shoulders are very small too. Any tips on training or diet st all? Thank you to whoever responds to this and took the time to read it. As for my diet i eat somewhat healthy but probably too little, and then i kind of go unhealthy in the weekends

[@BobMc87]

I've tried both these exercises with dumbbells because I found it difficult to get into position with a heavy barbell..... Tips please?

[@Jhev1000]

Loving this 2 movements series

[@gtmusc1]

How ironic that this comes out after Dom's, is lifting gay, video.

[@ScottHermanFitness]

Haha i had no idea!! I need to watch!

[@bevictorious3776]

craig jackson don't say this brother

[@timman3643]

I love glute Bridge/ hip thrust

[@ScottHermanFitness]

Me too!!! BOOTAY GAINS!

[@neilbeech4093]

what glute exercises to do if you have anterior pelvic tilt

[@phntmknight]

SCOTT, Question Is it natural to get a leg cramp when I do glute bridge? I felt on my right leg back side of thighs

[@xXxhunniexXx]

Does this work the same if you use a hip thrust machine? There’s no actual assist, but it’s just not on a barbell.

[@akroutines1606]

I think also bulgarian split squats are great for glutes growth and explosive power!

[@RomyDandelion]

Split squats are the devil 😩😂

[@akroutines1606]

@@RomyDandelion hahahah

[@iFruit96]

But they feel like pain and suffering

[@akroutines1606]

@@iFruit96 hahahaha

[@aleoro6832]

hi ! somebody knows where can i get those shorts? (black and white) great video scott

[@ScottHermanFitness]

Hell yeah man!! And its 20% off this weekend!! Use code MS10 - www.odyn.co.nz

[@lionel170]

Thanks Scott great video. Keep up the good work buddy.

[@1DreaJ]

Learned so much! Thanks for the video

[@michaelE3569]

I started these exercises a couple of weeks ago. And,I am already seeing great results. But,I have one problem. I am seeing better results in one glute muscle than the other. Is there something I can do to isolate the one lagging muscle?

[@lsporter88]

Superb instruction.

[@domwhite4783]

any suggestions on how to get the barbell on your hips for glute bridge? i find the weight i’m using is too heavy for me to “pull” from in front of me onto my hips when i’m sat down, so just wondered if anyone had any tips? the only thought i’ve had it to get my mate to help me lift it into position haha

[@Syncrono]

Scott is this workout in it's entirety doable twice a week? Hoping so.. running an upper/lower 4 day split.

[@CodyOsborn1]

I smashed the like button and broke my phone because of all your great workout tips!

[@ScottHermanFitness]

Haha nice bro! Thanks for watching!

[@derrekburton9769]

I've been incorporating the glute bridge into my routine for months now. Ever since your last video on it really. I used to get funny looks from dudes in the gym, pretty sure I was the only guy doing it (that I saw in my regular times in the gym). Then my gym got one of those fancy dancy bridge machines, and now all those same dudes are in there. I love the barbell version! Feels great, really great for martial arts training, and I get a lot of compliments on my butt from the ladies :D

[@pthompson2113]

3:07 - Ya, that is if you have a straight spine. I have hyperkyphosis of the thoracic spine, so I am doing it anyway even though I can fit my hand there. God, I wish when people talked in yoga classes and workout videos that they would say things like, assuming you have a perfectly anatomically correct spine or something of that nature. It is so off putting.

[@batdude811]

Glute bridges and hip thrusters are names for the different variations of the same action. Despite not being the same exercise, they have too much in common to be considered as different exercises. It's a bit like the comparison with Romanian deadlifts and good mornings. Alternatively I would do step ups, lunges or kettle bell swings.

[@ScottHermanFitness]

They’re very different. The range of motion is different and your starting position is very different too, not to mention your end position (angled with a glute bridge and horizontal with a hip thrust). That’s like saying a bench press and incline or decline bench press are different variations of the same action and not different exercises. Also, GLUTE BRIDGES are for more explosive power through the hips off the floor and Hip-Thrusts provide a much better stretch at the bottom of the movement and for prefered for glute growth. I talked about this in the video. Did you not watch the entire video to understand my full opinion on why they are different before leaving your comment?

[@tanmaymathur1048]

Agree with the prof..

[@batdude811]

@@ScottHermanFitness variations of a similar exercise just changes the focus, as with your comparison with chest presses. So in that respect they are different, but a hip thruster is basically an elevated shoulder glute bridge. By the way there are further glute bridge variations; elevated feet, single leg, butterfly, plyometric for example. But I am not going to split hairs over names, exercises or variations, it's the technique that matters.

[@aurangzaib3442]

Thanx respected Scott is effecting free body weight squat 400 a set for mass plz

[@ScottHermanFitness]

400 reps! Damn!!

[@BuildLego]

I'm still doing your Legs 1 (quads/glutes) & 2 (hamstrings/calves) workouts from a few years ago. Should I continue doing that or these exercises 2 time during the week.

[@warakanda7356]

Awesome.. Definitely I will start doing it tomorrow onwards hihi.. Tq bro.

[@Judaimen]

I saw another video that said spreading your legs further than shoulders would put further emphasis on glutes? But you recommend sticking them together?

[@rusty315]

Is this guy from New Yack or Bastahn?

[@FecitAnon]

Boston. It sounds nothing like New York.

[@khanmaida]

Sounds nothing like New York,

[@SaltyAntelope63]

I think he's from New Hampshahh. Wicked New England accent

[@JeffreyRGriese]

I'm almost be willing to bet money this accent is affected. He sounds like he's come out of Back Bay via The Actor's Studio.

[@jeangentry6656]

I'm from NYC. He don't sound like us, lol

[@metrotmobile1969]

Just wondering if your toes are pointed straight or slightly turned out???

[@shaanm5939]

Hi scott i see people doing hip thrusts on smith machine. Is this ok to do.

[@comedyman112]

Is it true that glue raises are the worst exercises to do if I have sciatica problems?

[@Alchemist_171]

Thanks Scott you're the best bro!

[@ScottHermanFitness]

Thanks bro! 👏🏻😁 Be sure to download my app so you can access all of my programs and take those gains to the next level!! *MuscularStrength* Available in the App Store and Google Play store! muscularstrength.com/phoneapp

[@denny1329]

Great info. You have a great body. Proportioned perfectly. Great looking guy!

[@myswellseason]

Awesome video!!!

[@sheldonmommen5058]

When will you start doing your workout vlogs again?

[@TheAlphaLegionnaire]

Gettin those Broly buns! Great vid Scott, I’ve been using your chest workout and now... You’re challenging me again... Time to turn up the gravity chamber...

[@ScottHermanFitness]

No less than 400x Earth’s gravity man!!! 🔥💪🏻💯

[@thomasdube3921]

Nice I will have to give these a shot🙂

[@kylierosebrook9587]

You’re a real one for not using any padding on those though 😳 man those hurt me right where the bar is bad could be from my body getting cut open there but still damn I’m impressed

[@ryanmoran9027]

Yes! I messaged you on Instagram about this and here it is! Thanks Scott!

[@ScottHermanFitness]

I got you man!!