How to Build Strong, Round, & Athletic GLUTES | Mind Pump 2065

[@Andrea_k86]

I workout my glutes 3 days a week. My glutes have grown so much since doing RDL,S & Hip Thrusts. I also have added more protein in my diet & I'm loving my results. My body looks amazing. I also use Creatin everyday as well. Great episode!💗

[@richDonaldPump]

That’s crazy… let’s see your progress pics…

[@TayTayGrace03]

​@@richDonaldPump Gross

[@Andrea_k86]

@@richDonaldPump Lol!

[@Soul.Is.Willing]

What's rdl and s?

[@Andrea_k86]

@@Soul.Is.Willing RDL's is short for Romanian Deadlifts. They help alot with glute growth.

[@LabelleBracegirdle]

Thick thighs save lives 🙌

[@PinkelefantZ3]

What does that mean? I’m Russian. I don’t understand.

[@LabelleBracegirdle]

@@PinkelefantZ3 its like an uplifting phrase or compliment for people who has big thighs 😁 or wanting to build thick thighs (in my case) & its a good sign of health and great for athletes to support them in sports 😌

[@davidverdugo6266]

​@@PinkelefantZ3 also in america alot times thick is misused for fat people lol. Its the female version of dudes who say "theyre big" but really both types of people are just 40lbs overweight. Dudes who are 240lbs and bench 240 for 3 reps and barely do a few pullups and say theyre "big and muscular". I used to be one of those guys so i have expertise in this.

[@TayTayGrace03]

​@@davidverdugo6266 Yeah, same with "curvy". I'm 5'7.5, 135lbs, weight lift (of course), and my measurements are 35-26-39. I consider myself "curvy", but if I EVER say that I get made fun of because "curvy means plus-sized". Like wtf??? Can fit people not have curves? If you ask me, fit people are the most likely group to be curvy.

[@adanramirez5095]

​@@PinkelefantZ3 nm we as we wnwwn21w azax Asa a a ds Asa asc

[@shootdang8618]

Started off wanting to get bigger shoulders, biceps, chest etc. Started your fully body dumbbell routine about 2 months ago and the walking lunges started growing my glutes. Wife complemented them and said they were her favorite. So uh yeah, here I am now a dude trying to grow them judie cakes! Hahaha thank you guys!

[@RealApplachianMama]

Walking lunges are great for balance too

[@lacerdafelipe]

Same, bro. I came here to build my V Taper, and stayed to build the cake.

[@blade797]

Judie cakes 😂😅😂

[@amperage8032]

Another fruitful episode and well laid out. I grew up with back issues, wearing braces for years, and finally discovered developing my posterior chain and glutes brought pain relief. Building isn’t easy with my frame (tall) but I’m working towards it. Being a woman I feel people think you’re doing it for aesthetics with everything trending now, but there is a physiologic reason for their development. Great job gentleman!

[@leontinagoodin8101]

Ladies. Sumo deadlifts work mostly the inner thighs. Conventional deadlifts work the entire leg, glutes, quads, and hamstrings. Romanian Deadlifts work mostly your hamstrings and glutes. Remember this key, the Deadlift of any kind is a push not a pull. If you pull you work your upper body which would be wrong technique, pushing your feet in the ground doing deadlifts is when you work your legs. Arms are just straps hanging on to the bar. If you feeling it in your back you are totally disengage the legs and defeat the purpose of doing deadlifts .

[@farrahlois3075]

This episode was released at the perfect time. I’m switching up my programming after these past 6 weeks and finally have the confidence and mind muscle connection to start loading the bar with my hip thrusts and now going to try to focus on my squats. Squats are definitely going to be a novel stimulus to my body because I’ve avoided them like the plague. LOL ! This episode gave me confidence in where I should go next with my exercises. You guys never fail to deliver, thank you for all the information you guys give. You’ve truly changed how I treat exercising overall and my nutrition Your podcast is truly underrated 💪

[@KH-to7pr]

Wow… I’ve been doing it all. 3x a week deads, squats, thrusts, plus unilateral and and weighted isolation moves. I’ve seen results but I’m gonna rethink it now because yes I’m probably overdoing it. But I will say that I STARTED, having never worked out, with moves like kickbacks and fire hydrants and bridges. That did help me to connect to my glutes and I did see results and build strength + balance, which allowed me to continue forward into these greater movements. I was an absolute potato when I started. My quads have always seemed dominant and I couldn’t get my glutes to do anything- so those “isolation” moves did help for sure! Like they said… So don’t fret if that’s where you’re starting. They do have value, at least for me they did. But this is all good advice and very helpful, I am thankful and going to experiment with a lot of this advice and see how I can refine my workouts to get more bang for my buck, so to speak. Thanks!!

[@kbishop9360]

Still locked in from Trinidad and Tobago loving all this content. Mind pump is my go too for fitness

[@benhamza8881]

I went from my glutes being a weak body part to one of my strongest body parts in the last 3 years by focusing on wide stance Smith machine squats, Romanian dumbell deadlines and hyper extensions with heals together toes outward. I am now 50 years old (male) with great glutes I found they grow easy I just didn't train them properly before.

[@niyahtalley30]

Hey I just tried your tip for having my heals together and toes outward🤯. ..Holy shit just that small tweak I can feel a difference. Thankyou Thankyou 🙏🏽 for this😘

[@deerock2374]

yumm

[@nicolehalverson5225]

I love love love this podcast! Excellent examples for us to help move the needle forward! Thank you!

[@JamesEast-iy3ov]

I dont do a glutes focused workout, but this has been a great episode. Plenty of good info in here. This is why I like to watch every video all the way through even when it's not on a topic I think applies to me.

[@DjHassanA]

I'm happy that you guys started dedicating an entire podcast about glutes. Instead of talking about privatelife.

[@kerrissedai6857]

They are cool dudes for the most part…that’s not why I’m here😂. I’m trying to up my strength training game.

[@bettyfernandez5232]

10/10! I’m a 105lb petite mom of 3 and have STRUGGLED with the development of my butt for FOREVER! I’m a natural over doer in everything, workout 7 days a week if I could but the mapping of just three days a week is what I am determined to stick through! Thank you once again, the way you all communicate the Information makes you have that “Aha” moment and really puts everything into perspective!

[@evec2022]

I'm your size and I just can't grow glutes, no matter how strong I get...!! I wonder if it is a common thing for shorter women.

[@bre6651]

Im short as well and I have to eat and move my body differently than my taller friends. its hard for me to eat enough to grow the muscle because I get full so fast. I also have to use plates to make myself taller so Im able to bend over more and feel my glutes activate. For example, I do sumo squats with a dumbbells, I don't feel my glutes fire until I get low enough for the dumbbell to touch the floor. At that point my butt HAS to engage in order for me to lift it back up because im too low for my legs to help anymore. (if that makes sense) My taller friends dont have to squat that low to feel it. working out too much, like 7 days a week mentioned in the top comment and over doing cardio is why a lot of woman do not grow their butt. You become tired, sore, and wonder why your not making any progress and want to eat all the time. Its too much. You have to rest, you have to eat, and you can't be scared to push past your limits AT LEAST twice a week. The rest of the week do something you like thats chill... Im on the treadmill right now just watching youtube, and thats what I do 75% of the time. I look like I work out all the time, and I don't. @@evec2022

[@evec2022]

@@bre6651 Hmm I wonder if there IS something about height that makes it more difficult to build muscle! I bet it's the fact that our calorie demands are lower but there is a minimum amount of protein needed by the body to maintain function and it's significantly higher than what is being touted as "minimal" by the Health departments all over the world. I don't do any cardio besides walking to do my errands, so 90% of what I do in the gym is strength training. I mostly lift in the 4-6 rep range but will do sessions in the 12-15 rep range every week. I have no trouble gaining strength it seems, just not size.

[@bre6651]

Yes if you are shorter/smaller so is your stomach so if you are trying to gain size you literally have to force yourself to eat as if you are not small. Height is definitely a factor. For example if you ever been around very tall skinny men/woman who eat like cows but stay thin? its because they are so tall they burn more calories at rest to keep their engine going. Its a lot easier for them to eat and eat. I can't remember her name but there is a short body builder here on KZbin that talks about the science of being little and trying to workout/lose fat.@@evec2022

[@feliciaharris884]

Definitely implementing this info. So helpful knowing the most impactful exercises and more reps is not always better.

[@MindPumpShow]

Do it!

[@melissachugg5160]

These masterclass episodes are SO helpful! They’re probably my favorite.

[@maryrrrosa]

This is super helpful for me. As someone whose never worked out in her 37 years of life I decided this year is my year. I’ve been having trouble connecting to the glutes. I’m working on hip mobility and such, which is helpful.

[@gretchengeorge5302]

That’s a really long time to not exercise, Jesus…

[@maryrrrosa]

@@gretchengeorge5302 yes. Thank you for pointing that out 😂 I had no idea that was a long time.

[@yokomortel6479]

@@maryrrrosadont give up 💪 commit to yourself and your health !

[@danashapiro6535]

Love listening to you guys everyday! My genetics did not gift me with any glutes. In fact I’m pretty sure my parents have inverted asscheeks lmao. They go inwards. I call going to the gym for leg/glute day going to “build a butt workshop”😂 Ive made a lot of progress with building my legs and glutes, but I’d love to start on one of your programs soon😁😁

[@nadeishiko1462]

I've hit a plateau in my squats and didn't consider that an imbalance could be the cause. Definitely going to try that out. Thanks guys, great and informative as always!

[@cvanrooyen1581]

Hey guys, shout out all the way from Namibia!🇳🇦 Love your program so much! Can't wait to get home in the evenings to listen to your latest drop. Each episode has at least one point I can relate to. Great well informed content and I enjoy the personal things you tend to add outside of fitness too. Keep it up! 💪 Thanks for pointing out to be mindful of fatigue and optimal dose vs do able dose - guilty. P.S. Mind Pump Clips is just as great, love using it to recap on important points I want to refer back to from the full episodes

[@meggsie1518]

Great episode! Love the discussion of the isolation “butt burning” exercises…all I did for a long time!

[@elizabethp.8992]

Loved this. I’ve tried everything since I hold most of my fat in my lower body. I’ve noticed that when I upped my protein and focused and doing squats and deadlifts properly slow and controlled have worked the most for me. Floor bridges with a band helped me connect the most to my glutes. I do enjoy hipthrust , split squats and back extensions loaded with a glute focus.

[@Gillybeans1999]

Romanian deadlifts, Bulgarian split squats, walking lunges are also all great in my opinion! They put a great stretch on the glutes which seems to be more hypertrophic. Also glute ham raise/hyperextension/reverse hypers are great for people worried about spinal loading

[@erikasaucedomd8772]

Love it! I’m 49 yo female Started with a trainer about 10 mo ago and have had good gains. But always learning and wanting to improve. Warm up connect with gluts Hip Bridges 3 set of 10 (connect with glut) 3-5 sets Monday: barbell squat Wed : hip thrust Sat: deadlift Single leg esp good Diet Eat more calories than burning High protein : 1g/lb Yes agree, my type we avoid calorie surplus and good reinforcement- can’t gain without it! Thank you so much 🙏

[@chandnadarapaneni5315]

Came here from @missfitandnerdy and I'm so glad! After 3 years of different trainings and programs that went nowhere, I thought I know a thing or two. Butt, this has been a very humbling experience listening to your show! Consider me a new addition to your massive 353k follower group!

[@alicedonovan3805]

Really appreciate the clarity of this video. 3 exercises, clearly explained both in function and dose. Ye are marvellous.

[@jimboalogo]

I've never had a more timely video in my life. A couple days ago, I added "glutes" to my workout plan for tonight and had just sat down to figure out how to do that when this notification popped up.

[@rosalina2ful]

20:24 Really appreciate this simple structure for growing glutes, especially the comment about having the isolation on Wednesday to make sure the back has a break! Do you think doing some unilateral accessory work the same day as the glute building lifts would help with balancing strength, or just take a break from those lifts and only do unilateral movements?

[@FVilla2950]

Great (master class) playlist and this is my favourite! Quick question: I do notice that I can load (clean) deadlift a lot more than front squat. My question is does squat make your deadlift better or the other way around or do they supplement each other better than other paired accessories for each exercise? Thanks!

[@brandonbernardoni5142]

Been a listener since episode 1 female fitness myths exposed, you 3 changed my life and gave me a passion to help others in fitness and pursue a career in physical therapy and personal training. Will always tune in to some good old mind pump with my 3 amigos!

[@justinpeterson3686]

Definitely been focusing on my glutes and legs the last few years and I have been paid in full with both how my lower body looks and my improved sports performance.

[@ColbyGillich]

Started day 1 of phase 1 today of anabolic advanced, and man what a workout! Thank you guys for picking me last week! The structure is amazing!!

[@peppersherman7910]

I'm finally at a place in my fitness life where my diet is down and I've been so consistent with my workouts. I'm not afraid of muscle, and love to lift heavy. I'm excited for the body changes that are happening, fiiinally it really sunk in that it's all up to me to get things done. I'm building confidence every day in the gym and kitchen. Basically I've been on a 20 year bulk, poor diet has been such a distraction and hindrance. After my dad passed recently from being an unhealthy diabetic on paper for 30 years, it lit a fire under my butt to not waste any more time. Cheers guys, so much knowledge here. Xo

[@dannelleswanson7347]

I’m so glad my husband told me about mindpump! I listen all the time now 😊

[@kathyortiz7741]

5’4, 155lbs, started my strength training journey December of 2022, so I’m still a beginner. Have been working my glutes 3 days a week and till this day have not incorporated hip thrusts due to not knowing proper positioning and fear of it affecting my Diastasis Recti from a C-Section birth. Thank you for uploading this video and providing this helpful information. I have to do more research on diastasis recti friendly flute exercises.

[@Beare.]

Brilliant stuff, so helpful thanks guys. Question, is there any benefit to going to fatigue?

[@GeorgianaChitea]

you guys are the gift that keeps on giving. thank you!

[@MindPumpShow]

You got it 😎

[@intunetrainingjz]

Since listening to the podcast I’ve started squatting more frequently for skill acquisition (alternating heavier with lighter days to reduce injury risk). Thanks for empowering us all through educating!!

[@neganmarie4996]

This is simply the best podcast hands down.

[@MaTToLife]

New listener here. Wish I had access to the information you guys share when I was just starting out but very thankful to have found this podcast now. Cheers guys.

[@NinaR2024]

So much great educational information here. Great show. Thank you.

[@ThePaigewieting]

Can’t wait to implement these in my routine.

[@MindPumpShow]

👍

[@clamum9648]

Good call on the unilateral work. I've been doing pretty much exclusive bilateral work for quite a while now, besides like arm exercises. Gonna integrate some unilateral stuff in my next program.

[@carolinas_way]

THIS IS THE EPISODE I’VE BEEN WAITING FOR!!! amazing content once again!

[@melaniebrunell8720]

I was JUST thinking how I'd love another masterclass episode, and what showed up in my feed today! Love it! Can't wait to incorporate the guys' advice for building the glutes into my training.

[@whitneyjetton8877]

My favorite channel to listen to! Thanks for all the great insight 🎉

[@charliesmith6415]

Finally another masterclass! Keep up the good work guys keep it going.

[@themancave5217]

Enjoyed this episode a lot! I’m definitely going to incorporate the advice given.

[@andreagaviria6077]

I’ve been listening to MindPump for about 4 months. I have learn so much at the age 39 about health, weight loss and working out the ever before. Thank you so much on the information about glutes this is one of my hardest problem and hamstring to build.

[@clamum9648]

Man I think Romanian Deadlifts hit my hamstrings the hardest, due to that big stretch you get. That really seems to be a special thing, if you can do a movement that really stretches the muscle, studies seems to show that it builds muscle better. Like when I do lat pulldowns I let the bar go allllll the way up and really stretch out. For Romanian Deadlifts I usually hold a kettlebell but a dumbbell or barbell works too. I don't even have to do a ton of weight, like a 60 lbs kettlebell, 3 sets of 10-12, if your hamstrings ain't killing you the next day or two I dunno lol. That'll hit my hamstrings way harder than sitting leg curls with double that weight. Keep knees straight, stick out butt, slowly bend over and lower the weight until you stretch as much as you can, then squeeze hamstrings/glutes to return yourself to standing.

[@lizmelton871]

This video has just motivated me even more to grow strong glutes! Thanks for the helpful information, love it!

[@MindPumpShow]

Awesome!

[@holleighmarshall]

Thank you! Seriously need my glutes to grow!!! I love hip thrusts but I never forget my squat and deadlifts, I think all are beneficial. I'm def quad dominate so I need all of them to target all areas.

[@ckvolesky]

Very good info in this video all around! I'm so glad I found your podcast!

[@MindPumpShow]

So are we! Welcome aboard!

[@justincabling2935]

Thanks guys! I have trouble connecting with my glutes and this is great advise!!

[@JenniRedeemed]

Love this show, guys. You all provide such a wealth of knowledge.

[@allisonsnopek474]

You guys are awesome. Thank you for another breakdown. Anything glute related, I'm here for it. 3 heads are better than... you know 😉 Great content, thank you again guys!

[@MindPumpShow]

So glad you enjoyed it!

[@ambermulder1866]

I needed this episode! I’ve been trying to grow my non-existent glutes for 2 years now. I’m a little embarrassed to admit I haven’t tried hip thrusts, yet. I’d love to win this package, and I’ll be looking into the butt mod, for sure.

[@jaimegutierrez5520]

Hi

[@micahwilliams3795]

Always amazing information from the Mindpump guys.

[@MindPumpShow]

Always 💪

[@MissOnelove28]

Thank you so much guys!….❤ so much appreciated from a mum who trains in the backyard 😅👍

[@pricalica3]

The most knowledgeable podcast out there 🙏🏻

[@macmclark65]

20:06 every single episode has such beneficial information in it, having some IT band annoyance on one side. I'm definitely going to start incorporating some unilateral work into my trigger session days in MAPS anabolic.

[@ajcsonsforge6370]

25:00 After training for 11 years now I've got to a point through experiencing and training alot of different modalities what works best for me. I love bodybuilding the pump ext. But I know the benefits of strength programming, unilaterally, and isolation. So the easy break of my training cycle is a 4 day(arms, legs,chest, back*I deadlift those days) block alternating frist block is strength 3 to 5 reps on main lifts then 3 to 4 accessory set and usually super sets. 2nd block I'm in the 8 to 10 reps same permissions. I run that for 6 to 8 cycles then I transition into a maintenance/conditioning cycle 3 days a week also forcing on unilateral movements or any imbalances. Run that for about 4 weeks. Also I'm 6"1' 205 at 15 to 20% bmi( edit this is my experience and opinion everyone responses differently of course) also I'm 34 and I started at 165lb)

[@tomlisa555]

Hardest area to gain for me, and this episode was definitely needed! Can’t wait to see the gains and functional improvements 🍑

[@Jassupb02]

Same

[@carminavillegas5402]

Thanks for all the tips! Maybe future episodes to dive deeper into the different variations in which you can perform squats (V squat, hack, barbell, smith, etc.) and how would you incorporate them in a plan without taking emphasis away from the big compound lifts. Also, if my gym is packed, I'll swap out barbell squats with reverse V squats. I still feel the emphasis on my glutes, thoughts on that swap? I do notice I can load more weight with the reverse V squat than the barbell squat. Thanks Mind Pump Team! 🤜🏽🤛🏽

[@lyndseyclaire2133]

I’ve learned so much in the past 3 months of listening. Thanks for another great episode!

[@kimarciero7032]

This was incredibly insightful! I love this and has been so helpful for someone like me who's still learning & also rehabilitating an ankle injury

[@MindPumpShow]

Awesome!

[@coliveroc]

I learned from this episode our butt help us to stay upright when we are standing, to separate us from the floor, they give us balance and balance; so when the glutes are strong it positively influences any activity we do, be it walking to work or jumping in our training. Thank you

[@idilhope2926]

This was very helpful,thank you.

[@kingking-mo7tc]

I guess I need to do more hip thrusts cuz I still don't feel my gluten much when I squat. I always feel it more with thrusts or deadlifts also. Squat is all quad

[@huckjunoy]

It may sound rare but you guys have been my special pill to grow my glutes trough your message and therapy you provide me to overcome my orthorexia and body dysmorphia. Appreciatte you all and I would like to have you nearest... Greetings from Barcelona ( Spain ).

[@rosaf4661]

I'm a true beginner and I'm focusing more on squats which led me here. Great points for someone learning. Thanks 👍🏾

[@RachelRedwine]

Thank you for this video. I am currently trying to train myself for a show. I can't afford a trainer along with all the other costs of doing a show. I'm doing okay with muscle growth, but trying to grow my bum is harder than I thought. I will definitely implement these tips. Thank you! ❤

[@MindPumpShow]

Winner Winner! Please email Ann [e-mail] with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up.

[@RachelRedwine]

@@MindPumpShow omg 😲 thank you so much!!!

[@claffmatic]

Just watched the episode y’all did with Brett Contresas talk about perfect timing ❗️

[@maryannjenkins2020]

Great episode! Thank you guys!!!

[@daniellang2315]

Always love the content, this will be helpful to implement in trying to get more secure and powerful playing basketball as a 35 yo

[@elizabetgomez5407]

Thanks for the info on this episode.

[@MindPumpShow]

You’re welcome!

[@yolandiodendaal1049]

Great episode, super helpful info as usual. Thank you!

[@Bodybytrinatrina]

I just got MAPS Anabolic but I really respond to hip thrust far as glute growth. So my question is how can I add in hip thrusts within the program or should I just follow the program as is? Also love the way you guys present the info in a way everyone can understand!

[@WGAGENCY]

Just add it in. Don't overthink it

[@FTDeBert]

Thanks for all your information. I'm learning so much from you guys, and I'm working on implementing that stuff into my daily life.

[@joshhoobler5769]

Hooray! Love the master's classes!

[@eda6500]

Starting the gym today again! 💪🏻

[@dcm80s36]

I’ve been having issues with my right knee for a few months now and what you guys said about imbalances sounds spot on in my case (back squat stalled because I keep having to back off or postpone leg day due to the pain). Looking into unilateral movements asap.

[@alexbromley9384]

“Maps symmetry”will fix ya up!

[@claymonaro68]

Masterclass is back, guys do yourself a favour, a look up the Masterclass episodes, back, shoulders and chest. These are phenomenal just like this one. Thanks guys for another great show

[@julieszyttenholm2320]

Talking about Muscle imbalance, what would you recommend in the case of a clear imbalance of size, left being the biggest, but when it comes to strength the right muscle is the strongest? Because I have been doing unilateral movement to correct that, working in the 10-15 reps, with a very controlled movement, it doesn't seem to take effect

[@monicaminj7]

You guys are pure gem 💎❤ I’m going through a phase where i think i have tried everything and nothing is working for me. You guys have been the light at the end of the tunnel for me. I still try to learn as much as possible through your videos cuz I can’t afford your programmes (maybe someday) 😅😢

[@tommyj1811]

Great Masterclass, Thanks!

[@MindPumpShow]

So glad you enjoyed it!

[@Marmarhoopstar89]

I used to get teased for my glute shape, size, but I was always one of the fastest people and the highest vertical leaps amongst my peers. As I’ve grown up, it all makes sense now and am proud of my lower body size 😆

[@sophia_spiritalis]

hi, thank you for an amazing video! excuse me, English is not my native language so I didn't caught all the information. am I right that you recommend do glutes workouts 3 times a week, isolating heap thrusts, deadlifts and squats, and make different amount of reps each week?

[@nicholasmartinez6043]

Despite the deep barbell back squats, I could never connect to my glutes. It wasn’t until I did Bulgarian split squats with a slight lean forward where I felt my glutes really light up

[@jimmyphipps3167]

Thanks for this Great shit !! I follow Bret C for glute stuff and has been incredible for sure. With that said, this was awesome one. Thanks guys

[@katie405]

Yay! I get excited when they talk about glutes! ❤

[@dsanders7590]

Love you guys. Great discussion

[@alana4612]

I can't do barbell back squats, because of L5 is compressed. Are belted squats with heavy enough weight good to do in place of the barbell squats? I do deadlift

[@Proatcod10]

Yes

[@Lorij24]

I absolutely hate hip thrusts. But I'll deadlift or squat any time I have that option. So glad to see this after my IG feed was filled with thrust propaganda this morning!

[@mamboqueen999]

See Dr Mike’s video on hip thrusts. You’ll be happy. Front (walking lunges) much better exercise.

[@Fragglerock1980]

What if I have pars defect..😢 the hinging motions with weights hurt my lower back. I have large glute muscles but I have a hard time engaging the Maximus.

[@ErinThePsychicWitch]

See now this is the right podcast bro energy ✅✅✅ thanks for the fantastic info guys!

[@MindPumpShow]

You got it!

[@Matt-hs7hk]

Starting phase 3 of anabolic next week. Glutes are a weak part of the chain. When the glutes start firing on the back squat I feel stronger and more stable. Right now I have to move super slow in the back squat to make sure I'm connecting at each point of the range. I'm so happy that I've found a couple hacks to help engagement. Adding in some hip thrust might be good, but I also find getting some hamstring isolation action really helps me too. I think it's because the hamstrings are probably weaker than my quads.

[@m.77her5]

🙋🏻‍♀️ which of these exercises work your side glutes/hips? I would appreciate any suggestions please and thank you 🙏🏼

[@paigewellness]

Coffee and Mindpump to start my day always 😊☕️

[@MindPumpShow]

Love that!

[@aidennichter1327]

Thanks for the great knowledge!

[@MindPumpShow]

No problem!

[@AnaGfit23]

22:55 so you guys aren’t against a Hatfield-style spectrum of low-mid-hi rep ranges because of the muscular development side of things; Charles Polloquin I believe was a proponent of a single rep range for blocks at a time because he thought it not it confused the muscular adaptation, ergo harder to build muscle (strength I see his point, but I think he was talking about hypertrophy). It seems it’s more so about diff rep ranges affecting the ability to fully develop the skill and the technique required for complex lifts, is that correct?

[@mdjardinado]

This was great. Great exercises to do build the glutes!