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

Want stronger glutes? Today I’m sharing the #1 glute workout that grew my flat butt. Strong glutes can go a long way to preventing knee pain and lower back pain. But they also help complete a well developed physique. To grow them, you only really need 3 best glute exercises. I’ll show you guys the full detailed glutes workout at the end, but you need to do the glute exercises properly so pay attention.
Click below for a step-by-step training plan that reveals all the best exercises you should do for each and every muscle group:
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What I personally do in my own glute workout is start with hip thrusts. This way, I can isolate the glutes really well so that in my next 2 exercises, I actually feel them working a lot more. But proper form is key. Position your feet such that at the very top position, your shins make a straight line right on top of your foot. Then drive your hips towards the ceiling. Brace your core hard and squeeze your glutes hard. Stick to doing just the top half of each rep with a 1-2 second pause at the top. An alternative exercise that’s way easier to set up: single-leg dumbbell hip thrusts. Keep your hips even by keeping your core braced, and focus on really squeezing the glute of your planted leg.
Now as great as hip thrusts are, they shouldn’t be the only exercise you do in your glutes workout. To maximize growth, plenty of research suggests that it’s probably best to include an exercise that really stretches the glutes and challenges them the most at the bottom.
So let’s now move on to one of the best glute exercises in our Built With Science programs that’s helped grow even the flattest of butts. Bulgarian Split Squats. To start, sit on a bench and extend your legs straight out. Where your feet end up is usually how far away your front foot should be planted from the bench. To double-check this, get into the bottom position. If your shin is bent forward, then your foot is positioned too close to the bench which will lead to more quads and less glutes. You want to adjust it such that your shin is straight up and down right over your foot.
Once you’ve got the hang of it, here’s 1 more tip to get even more glute activation. On the way down, bend your torso forward. Keep your back straight and bend at your hips to fully stretch your glutes. Lastly, think about dropping backward on the way down and then driving your hips forward using your glute on the way up. Now if you’re still really struggling with this movement, a good alternative that’ll still help give you a bubble butt to start out with is a simple reverse lunge. Just remember to apply the same form tips we talked about with foot position and leaning over your torso.
So far, we’ve activated the glutes, and we’ve worked them in a really deep stretch. But there’s 1 more exercise I’ve been throwing into the end of my workout that’s been making all the difference. Squats. Now I know what some of you might be thinking. “Squats?? At the end of the workout??” There’s a good reason for this. By moving squats to last, I don't need to go nearly as heavy, yet my glutes are still working just as hard, if not harder. However, this only works if you nail down your form. Now you can do these either with a barbell or even a dumbbell since you’re not going that heavy. But to really target the glutes, I’d recommend trying out a fairly wider stance, pointing your toes out. Take it slow on the way down. Sit your hips back, and lean your torso forward. Get low enough such that at the bottom your upper thigh is parallel with the ground. Then, use your glutes to drive your hips forward on the way up.
So now let’s break down the full workout with the list of our glute exercises. For hip thrusts, I’d recommend doing at least 1 set to failure just to really get your glutes activated. I’ll personally do anywhere from 1-4 sets depending on how much booty I’m looking to gain, but always with relatively lighter weight for about 10-20 reps to really focus on that mind-to-muscle connection. For Bulgarian split squats, since you’re working one leg at a time it’ll feel like double the work. So here I’m usually just doing 2-3 sets per side with around 8-12 reps per set. And lastly, I’ll finish it off with 3 sets of light back squats but performed really slow and controlled for about 6-10 reps per set. And if you’re wondering why there’s a 4th exercise, it’s because to fully round out your leg development from this workout, I’d highly recommend adding in some kind of hamstring exercise like leg curls since none of the other exercises really work this area.

[@JeremyEthier]

See below for a breakdown of the research! Also, as some of you noted, RDL's (glute focused) aren't in the routine. I think they're a great glute-growing exercise and I've included them in some of my past glute videos. For me personally, I've been using hamstring focused RDL's and instead using the exercises I shared in this video to serve as the majority of my glute work. However if you are serious about prioritizing your glutes, then I'd definitely throw in glute-focused RDL's into this workout or somewhere else in your routine! Or, swap them in for some variety later down the road. Good luck! HIP THRUST VS BACK SQUAT GLUTE HYPERTROPHY www.biorxiv.org/content/10.1101/2023.06.21.545949v2 HALF SQUAT VS FULL SQUAT GLUTE GROWTH pubmed.ncbi.nlm.nih.gov/31230110/

[@白小屯]

Hi Jeremy, I have a question, if I burned 3,000 calories through the day and while I want to gain muscle, how much protein and how many calories should I eat at least per day?

[@lamaxd2470]

hey Mr Jeremy i wanted to ask what dose creatine do to your lower parts of your body like your legs because i am done my own research about creatine and i haven't found much on what it does to your legs can you help me out.

[@supercal333]

Doing squats with long long length partials may have beaten hip thrusts for growth. Ie. going deep and not coming all the way back up (use less weight than you normally would). Hip thrusts don't load the glutes in their lengthened position.

[@lamaxd2470]

@@supercal333 thanks

[@napoleonreyes8439]

😊

[@srgapg]

1:48 Hip Thrust 4:12 Bulgarian Split Squat 6:35 Squats

[@Rikku147]

The bulgarian split squat is actual hell

[@NotLordAsshat]

​@@Rikku147if you're overweight or out of shape (both are me) I recommend either doing normal squats until you get really strong quads, and progressing to split squats before bulgarian split squats. Make sure you get the form correct, otherwise you're going to feel like you can't balance at all and your back foot is going to hurt like hell. But if you get the right position it'll actually feel pretty natural just hard

[@TheRealMrGreen]

Doing god's work

[@backagain5216]

@@Rikku147So is the walking dumbbell lunge. 25-30 pounds per hand is brutal. I seen this one man use 130 pound dumbbells. I could not imagine attempting that.

[@ShadowsK.Y]

​@@Rikku147 just start small and slowly build resistance. It's going to take a LONG time, it literally took me months to advance by only a little bit in weight. Bulgarians are so hard because they take squats and shift a lot of load onto the hamstrings and glutes which aren't as strong as the quad.

[@erikacook7323]

Holy crap someone besides Brett who does hip thrusts correctly! If you pause for 2-3 seconds at the top that's when your glutes will REALLY get demolished. They make me pretty nauseous so I do them very heavy in a lower rep range but super set with single leg glute bridges. Brutal.

[@vivarantx]

nice tip erika!😊

[@robmontoya42]

​@@vivarantxIs Erika taken? Lol

[@Talletc]

‘Nauseated’

[@d26s10]

I’m a female and the best prompt for me when doing hip thrusts to get glute engagement and a straight back rather than arched came from Shona vertue. She said the pelvic bone should be “on offensive” lol and pointing up to the ceiling, think about tucking the tail bone under and scooping up. The pelvis should never be in an anterior tilt.

[@christopher4247]

Why’d this get no comments 🤷🏻‍♂️

[@anandnairkollam]

Because no one could understand it​@@christopher4247

[@technopong]

Legit advice👍

[@memathews]

Ah, thanks for the clarification

[@RickinaE]

I have to focus on hip scooping like crazy because my pelvis/sacrum has a severe tilt. The mind body connectiin for me is huge

[@xiexie89]

Omg the visuals and animation of muscles movements is so helpful. I really enjoy this format of teaching.

[@s.bhaskar1736]

Yes, settling up for hip thrust is very time taking. Split squats are real game changers. Loved when you mentioned it.

[@WiggyJiggy]

Dang the editing is getting really good on these videos. Major props. And thanks for the info!

[@adiksaff]

I always appreciate Jeremy’s form illustrators. Keep up the good work mate!

[@whenwhatwherehow5678]

I had been a weightlifter for 3 years and hit a plateau. (I’m a lady if that matters) I was so stuck and also extremely discouraged. I just wasn’t getting any bigger. I listened to Jeremy’s videos and utilized his tips for each muscle group. I’ve done this for about 6 months (I had a set back last month due to an abdominal surgery recovery) even with my set back I have made 5 lbs of gains. I’ve really focused on getting enough calories and protein in as well. The shape of my body has changed significantly. People at the gym ask me what Ive been doing differently.. it’s noticeable. 5 lbs doesn’t sound like much but you are also losing fat and exchanging it for muscle weight. Thank you Jeremy. No other advice was helping me.

[@lfc_kd]

5:41 Man I laughed way too hard at this

[@greenamogus]

Snake (Metal Gear Solid/Super Smash Bros) reference

[@beyond_the_infinite2098]

I assume they're good friends.

[@TileBitan]

@@beyond_the_infinite2098 If that is a friend-level of interaction the world is doomed. Definitely smash

[@UserRobot215]

That's harassment

[@markyden]

​@@beyond_the_infinite2098 That's his girlfriend

[@Sleepless4Life]

Been awhile since I watched your vids, but wow your vids have gone up multiple levels. Not to say they were bad or boring before, always informative. But the interactiveness is next level! Wow I love this! Thank you!

[@bflo5210]

Bulgarian split squat on a smith machine works great for me... also a life fitness leg press machine works good 1 leg at a time, you kinda sit sideways and push through your heel....it kind of mimics a lunge if done properly.... I've gotten plenty of compliments over the years & requests from women asking what exercises I do.....so it works for me....you explained the split squat perfectly! I just prefer a smith machine so I can add a good amount of weight and not worry about balance

[@jayedwards7768]

5:39 Okay, I chuckled.

[@UserRobot215]

That's harassment

[@jayedwards7768]

@@UserRobot215 I hope you're joking.

[@UserRobot215]

@jayedwards7768 I'm not. That's sexual harassment. I hope the woman in the video is okay.

[@jayedwards7768]

@@UserRobot215 lol It's a skit. As in fake. You just embarrassed yourself...

[@UserRobot215]

@@jayedwards7768 Did he have to touch her there in this "skit"?

[@danielramsook9217]

This channel is hands down one of the best fitness channels

[@ree3197]

I have been watching your vids on and off for years now.. and im always impressed that whenever i do come back you've made Significant Visible progress each time! Like seriously, i didn trhink your body couls grow anymore and here you are! You look perfect! Congrats! 👏🏾👏🏾👏🏾☺️✨

[@keitho77]

The animations in your videos are a big help in understanding form and what muscles should be "switched on" during the various exercises. Also, the level of comedy is 100% 🤣

[@GottaSayIt]

Thanks for the single leg dumbbell hip thrust for those of us who don’t have a barbell! I’ve been trying to do hip thrusts with two dumbells and it’s pretty uncomfortable 😂

[@marianopie3785]

Decline Smith machine reverse lounges been doing wonders for me. You don't even need to add any weight to the bar at first, it really challenges you. For comparison: Mike Israetel has said he does series of 15reps with just 10lbs for that exercise

[@billkerwin8441]

I stayed until the end. Thank you. That was a fantastic video. Good job

[@babyblue7283]

From one trainer to another, this is GOLD!!!!!

[@NAB5803]

For me you have obe of the best clear explanations about exercise form/cues. However in the present post, you only have exercises for hip extension! Squatts and bulgarians are working the same function (bulgarians also some stabilization). I would prefer to include an abduction, extrrnal rotation ficused exercise instead 😉

[@johnpaul5037]

Hip thrust literally changed my entire physic, I thought I had bad leg genes even after years of lifting. The added strength to my glutes gave me way more squat range and strength not to mention made me faster, better balanced, ect. I just wish I had known sooner.

[@buyerou88]

Bulgarian squats are fire. Love them. The progress I've seen with them has no name.

[@cns.yzlts_]

Jeremy please make a video for middle and upper glutes as well🙏🏻

[@kevniel3135]

Lateral movements like side lunges and cable machine lateral leg raises

[@chaco883]

For hip thrusts I use an 18" pad and a 50 lb medicine Ball. A lot less set up and since the pad is wider than a bench you can butt it against the wall

[@ButchNews]

Gluts are the spot where your body likes to store fat so, if you lose a lot of weight your butt will shrink, your pants will get loose and you need to fill that space with some meat... your gluts. Exercise becomes a must. I'm about to be 80 with severe arthritis so I try hanging onto the back of a chair and do some gentle squats. Just standing up or sitting down hurts so gentle does it. Rust never sleeps so keep the muscles working.

[@Arne361]

I‘ve got a problem: As a guy my but is too big

[@_ba-]

SAMEEEEE I GOT A HUGE ONE 😭😭😭🍑💀

[@_ba-]

lol

[@ps4syrup]

Mines so big I can barely fit in my shorts bro💀

[@_ba-]

@@ps4syrup brooo we all have a big one💀💀💀💀💀

[@Arne361]

@@_ba- 💀

[@luv4farhan]

Doing lunges yoir way just exploded my glutes man! Thank you!

[@hitmusicsociety]

Great videos! Love the highlighted red areas and you get to the point with great detail!

[@JK-rs4qn]

Thank You for this!! With this info & exercises I think I'll get my butt back 😁 I'm an very active person (Farm Life), & I exercise for mind & body peace (cardio & strength). However, for the last decade my glutes have been deflating. I THINK it's from my lumber vertebrae issues that cause intense spasming of my piriformis, specifically the right side, & that glute is flatter. The Bulgarian Split Squats are AWESOME! Other then the Clam shell I can never feel my glutes, but after incorporating Split Squats into my routine, my rear end was on FIRE ❤‍🔥Even the next day. Can't Thank you enough for turning me onto the split squats, as well as all the science based knowledge behind exercising specific muscles 👍

[@Sebastian-h6o4g]

Great video, I especially loved the „muscle contraction sounds“ really helped in better imaging how to do the exercise 👌🏻

[@dontmatterbecause1009]

If i had my own gym it would be a lifesaver for anxiety

[@garync3810]

very educational, and I love your sense of humor. Thx for the video!

[@AlfredoContrerasEverywalker]

I like this video. You are straightforward and I think the recommendations you are giving us are great. Thanks

[@Gerald-fi2yw]

As a new viewer I love the informative nature of your videos, but damn, they’re so funny, don’t change a thing. It’s always better to get things done, but have a good time doing it. Thank you I just subscribed.

[@silver85leaf]

Thank you so much for this!! I really needed a detailed vid to show me correct form because ive been doing it all wrong

[@grishawinner6727]

Also fellas don’t confuse anterior pelvic tilt with a big but 😂

[@JonnyCrackers]

Bulgarian split squats are brutal torture lol, I both love them and loathe them. They're my primary squat exercise since all I have are dumbbells, but they give excellent results.

[@yohajoy2003]

Pls share us your current workout routine

[@Markayso]

Uphill Sprint cycling helps a lot, too. when the ratio is tough, does wonders.

[@ozkarwinter8124]

Wow. Felt like I was watching tv. Nice work with all the edits and animations

[@loriwilliamson5738]

Any advice on keeping my neck supported while doing thrusts? My neck strains... This is excellent! Thank you so much!

[@TeamCarolVaz]

*Very good*

[@sloebone7399]

Yeah, there’s a few exercises at the gym I’m not going to do, hip thrusts are at the top of the list.

[@Sagi____]

No RDL?

[@MrJohnyBGood101]

*sad Dr. Mike noises*

[@dansho3712]

I'm glad that my gym has a hip thrust machine 🥰

[@anjoLas]

Try Capoeira's ginga.

[@CoachedByRoland]

I agree with the first 2 but i would do walking lunges as the 3rd exercise.🎉

[@derek2593]

Man, Bulgarian split squats are often the only exercise I do on leg day.

[@paulcannizzaro399]

I realize this comment doesn't relate to this video at all lol but I wanted to request if you could make a video where you guide us through a dynamic stretching routine. Would love to be able to just put the video on and follow the routine as you do it. Stretch for 5-10 mins while you walk and talk us through the stretch. Could be a different area of content for your viewers where we can follow along a guided dynamic stretching routine. You could even use the same stretches you recommended in videos like this one (kzbin.info/www/bejne/qYDYfJiMqsqdb6c) or this one (kzbin.info/www/bejne/g5_GgqpjfZiAhrc) just the pace of the video would be something we could just follow like an actual stretching guide before we lift. Does that make sense?

[@elettramia6380]

I’ve learned a lot through blowing out my knee, what was the culprit? single leg LUNGES. Anything that is a lunge motion is going to eventually kill your knee, my physical therapist said he never recommends lunging motion workouts due to this exact reason 😩

[@HaphazardMusicians]

Dude these vids are excellent keep up the good work

[@dredre38]

I have never ever laughed during any of this guy's videos till now. 5:38 was hilarious. Wasn't expecting humor until the motion was telegraphed and well got what was deserve - haha

[@Michael.RJ.Oil_Painting]

Haha i love the little jokes you sneak in, the butt money bit was hilarious. Great content as always my man!

[@mx.lucyfur]

One way I brought more glute activation into my movement in general was to do deep air squats that were driven by glute contraction rather than quad activation. Imagine you're standing on ice and the only way to stand back up is to squeeze your glutes and hamstrings to bring your legs together and bring you upright. As I got used to firing those muscles more, they naturally came online during quad-dominant moves as well. This is especially useful for training unilateral movements like shrimp squats so your glute medius and minimus aren't trying to over-compensate.

[@marquincalugay2717]

Do chest and back next please

[@YourtallCanadian]

You should do a video on which is better half range pushups or full range pushups?

[@eazypz9124]

Doing Bulgarians on a smith machine is even better/faster set up, isolates glutes even more taking out grip giving out, and also lots easier to stabilize

[@goku445]

Bicycling is the best workout for the butt, it's quite insane and you work your cardio as a bonus.

[@KevinBalch-dt8ot]

I would consider using a TRX strap to hold the rear foot in the Bulgarian split squat and using the other strap for balance.

[@maro9999999991]

Thank you for the outstanding content

[@leeolie3728]

Then theres the BBL Drizzy vacation special!

[@ULTRAVISTA.]

This video was very funny and informative. Good shit, bub

[@SebastianReick]

Hip thrust is one of the few exercise I use the smith machine for, it's just easier to set up

[@PerceptionVsReality333]

Sumo squat & RDLs with a heavy kettlebell has worked best for me.

[@ggworkout]

Bulgarian squats are best done on leg extension, stand in front of it and use it's roller to rest your leg and then perform them instead of using normal bench which moves in between

[@Pwrcritter]

Careful w hip thrusts. Injured my left hip doing these.

[@angelinegonzales1617]

Thank you!! We're about the same body type, 4'11 120#. Sumo deads haven't worked for me! I always thought i was doing something wrong. Thanks f9r reassuring that conventional is our thing. Also.... I agree, hip thrusts aren't for me. I can get up to 255 for 5r, but I don't feel my butt as much as I should. I'll stick to what works! Go JTS!

[@victorsilverio2533]

The hundred dollars bill tip worked as magic!

[@georgegrewal8797]

Loving your content Brother

[@rafahaat858]

I love your videos Jeremy;) You are my number one on yt!!

[@RGB781]

Hi bro... Pls make a video about posterior pelvic tilt correction

[@vp1994]

I feel the hip thrust excercise on my hamstrings too

[@wentencel]

Hell yeah good tips for form TY. I'm always all over the place and my lower back hates me.

[@rounaksubramanian1686]

Wo this is a very amazing and superb video bro telling about the workout will brew up our butt and keep it up and keep up the good work as always and take care Keep smiling always

[@Sunnysunflower333]

I found myself laughing out loud! Great lesson

[@jrwhitney22]

Thank you Jeremy!

[@YaRonaBatel]

I LOVE THIS VIDEO!!!!! THANK YOU SO MUCH FOR THE REAL VISUAL, THE PUNCHING OF THE STOMACH AND CLENTCH YOUR BOOTY WAS ON POINT!!!

[@samonsax1588]

Romanian dead lifts and deadlifts also help as well

[@LordofDeztruction]

Einfach anständiges Kreuzheben machen, dann wächst der Hintern automatisch, denn da hat man den Hiptrust automatisch mit drin. Bei korrekter Ausführung selbstverständlich.

[@Pennconst101]

Hip thrusts are also very good for pelvic floor stability 🧐.

[@supercal333]

Doing squats with long long length partials may have beaten hip thrusts for growth. Ie. going deep and not coming all the way back up (use less weight than you normally would). Hip thrusts don't load the glutes in their lengthened position.

[@hisaddle]

Great vid, great explanations.

[@scottfitts9384]

Turn the foot on the bench sideways. Using to.many other muscles to keep balance.

[@donatelladepatre5695]

I love your videos on gluteus ❤

[@Commander_Jake]

This Comment Is Late But Can You Review The 12-3-30 Treadmill Workout And Make A New Serious Weight Loss Video For 40 Pounds

[@trinimale5]

I can't do Bulgarian split squats because of my bum knee. You're right they are brutal.

[@treytechie]

How often should I run this program? Daily, every other day? Every two days?

[@XSonofArathornX]

I can't believe this wasn't mentioned, but low bar squats are much better for glute activation. Also, conventional deadlifts are still king of glute development

[@Gigglezalot]

Love this. Thank you!

[@JenB.188]

I love Bulgarian split squats because I figured out fast that they work. They are killer though.

[@deadlylefty7708]

Can we get an updated version of the push pull leg workout routine for us casuals

[@charlesowens7291]

“Let them eat cake..”

[@doheo33]

When I was younger I played soccer,basketball and walked pretty much everywhere my butt and legs were huge. Now I don’t play sports anymore and I drive a lot so both my legs and butt shrink considerably.

[@SGTCantu]

Great video, thanks mate!

[@mcpartridgeboy]

what about good mornings ? this is helpful ive been possitioning my feet wrong on the hip thrust so i been doing my hams more,

[@KV89-b3c]

Great video! I have the most fat around my glutes and I hate it. Im around 17% body fat and still have feeling that there is to much fat and want to shrink it down, its so stuborn!

[@stephanieandstephenvanzant6741]

" pain in the butt" to set up.. lmao.... love it!

[@andyj3061]

Great video!👍👍

[@sarahgordon2597]

I also noticed much glute activation single leg squat with the opposite leg extended im front of body=kiind of like a pistol squat...really good for balance