You Have a Problem and It's Your Glutes

[@AlexanderBromley]

BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇 www.BaseStrength.com/the-app Bromley Merch from Barbell Apparel only available HERE! 👇👇👇 barbellapparel.com/Bromley

[@paulshortall6734]

Girlfriend calls me bumpy 😉

[@kroppsomvandling]

Yes actually i have a problem whit glutes. And looking for any kind tips. Coming from bodybuilding and went over to weigtlifting my main lift have developed nice. But now im hindered by being stronger on my left side wich gives me 3 problems. 1 My left side gets more stiff sicne it needs to do more work. This i have a good idera to work whit streatching and some mobilisation. 2 This naturally continues up trough my back and give som uneaven stiffnes there aswell. Again i go for massage here. But my main problem my right glute. If you could give me youre top 5 unilateral exercises for glutes. I have tired the obveious ones like clamchells, single leg glute bridges. These are nice warmups but i dont feel like they ever will balance out my uneaven strenght.

[@Reppintimefitness]

🍑

[@magnetmountain33]

@@paulshortall6734 my girlfriend calls me a hell of a lot of things bumpy would be an improvement😂

[@SchwarzSchwertkampfer]

2:18 *People cannot clinch their glutes?! Well now I feel like a Alien for literally being clinched tightly* . *I got the opposite issue my glutes maximus get tight as hell when I am working out regardless of the physical activity, especially when I get maximus* . *Too much muscle density* .

[@ranchhandrandy3213]

As an aspiring Instagram thot...I appreciate this information.

[@AllAnglesMatter]

😂😂😂😂

[@merqueeshamcdonald7431]

Oh shit!!! I thought that was my imagination 😂 great introduction to a an informative video😂

[@MyNameisRevenant]

That was creative

[@locqaj]

😂😂😂😂… I laughed sooo hard

[@samanthab6055]

😂😂😂😂😂😂😂

[@Jerel_con_jota]

“Or an aspiring Instagram thot” spoken so calmly and matter of fact sent me😂😂😂

[@The.Vikingr]

After competing for years I learned that the guy with the biggest butt is usually the strongest😂

[@naception]

Football scouts also look for players with strong glutes. It's a sign of explosive power and speed.

[@DCJayhawk57]

​@@naception Rodney Hudson, NFL center, was highly criticized coming out of college due to flat backside. People thought he wouldn't be able to anchor in the NFL.

[@The.Vikingr]

@@naception I know some powerlifters who switched from football and got butts like bowling balls🤣

[@jackmorrissey24]

This is exactly it! The peachier the better usually. Real science

[@johnk6757]

I have a really good butt and I'm weak as he'll for my size

[@Ramboer]

This is the Biggest Lesson I learned, Especially after starting Strongman. You gotta be a baddie with a fatty if you wanna do well in this sport! Getting ready for South Africa's Strongest Man is 2 weeks. Thank you for your years of videos that taught me how to program!

[@drinkinouttacups2665]

Based username

[@NaijaBeats12]

Lol!! As funny as this comment is, you're absolutely 100% correct! I just learned to embrace it as I got stronger in lifts specifically the squat. Strong powerful glutes marks the cornerstone of a powerful versatile athletic

[@elreydelmundo1343]

Good luck!

[@lullsbaby9321]

Good luck in the Strongman comp!

[@RevShifty]

Best of luck at the comp! I hope you come back to let us all know how you did.

[@nanaisloved2736]

I was already happy with the aesthetics of my glutes but noticed they lacked functional strength a lot because I did mostly hip thrusts etc. Ever since working in a gym, constantly picking up heavy weights and putting them back, as well as doing unilateral bodyweight exercises, I became much stronger and more balanced. It's not always about destroying the muscle to failure, but kinda giving it a reason to be there at the first place

[@petermozuraitis5219]

This is exactly why kettlebells can be so effective, the unilateral training and stimulus makes your whole body work more cohesively

[@notundermywatch3163]

Well said

[@Rubenz343]

I do a lot of hip thrusts too

[@Kaizen747]

True

[@agentsbigassforehead]

I do hip thrusts all the time, just not at the gym

[@channel-lv6uk]

Sumo deadlifts with a dumbell or kettle bell was what really blew my glutes up. Amazing stretch and an amazing squeeze.

[@TheOHIOsbest]

Been doing some of these lately, agreed

[@Nishinga.]

I’m gonna give these a shot, thanks for the tip man

[@tdkimbrell]

Sumo deads put less stretch/stress on the glutes than traditional deads, due to the consistent external rotation of the hip. The glute needs internal hip rotation to properly and fully stretch/load. Sensation does not equal work 🤙

[@veronica-]

​@@tdkimbrelldoes that apply to sumo squats?

[@pedromelendez9487]

@@veronica-yeh

[@monkeybrain213]

From teenager to around 55 now to 60 driving over the road in charter bus and now semi truck driver I lost not only my butt but mobility in my hips and lower body so I'm dead on it here, Great video!

[@jdata]

Although I'm still a beginner in lifting, I learned that giving the posterior chain the most attention is crucial for good lifts. I learned this because of amazing channels like this one. A great side effect has been my wife loving that junk in the trunk hypertrophy.

[@LatimusChadimus]

Tis. You should be hip thrusting more than you squat&deadlift. It helps with the lockouts for sure

[@tripd4949]

Not just lifts but for preventing injuries too. The glutes to your abs needs to have a nice foundation before doing anything imo.

[@mikefitzpatrick43]

Good for everyday function most importantly

[@Bizmark7]

I know right, women like booty, too.

[@w3n33dam1racl3]

When I started focusing on my glutes and practicing activation, my lifts got better, no back pain, and my running has gotten better. I have always been a good runner, but my speed improved

[@Pina_5150]

Yo bromley I just want to let you know I ran the squat program you made from a video a few weeks back “100lbs on your squat in 10 weeks” I just finished week 5 and already hit 100lbs on my squat 300 to 405lbs at 155lb BW

[@ricottalaw]

Sick. I'm running it for my next couple of mesos, so this comment has me more excited to start.

[@Pina_5150]

@@ricottalaw definitely give it a shot I wasn’t expecting to get results that quick and for me it was easy to stick with because it’s just a 5 week training cycle you just run it twice

[@michaelmcdonald1620]

that's insane progress!

[@vulgarshots]

@@Pina_5150I don’t know how to properly squat ): I can feel my hamstrings if I do a hip hinge, but I can’t get the squats to fire at all. Your progress sounds awesome!

[@Pina_5150]

@@vulgarshots there’s a video by Jay Nera from animalpak he teaches a good breakdown of how to squat even if you type “animalpak how to squat” you’ll find a few different powerlifters teaching their technique just find which form works best for you as long as you don’t feel pain you should be good

[@bobnewkirk7003]

The production value of this video was amazing. You covered the topic thoroughly in an easy to understand way and had BRoll that supported your commentary. 10/10 video.

[@ghostcat5303]

This is why I'm doing heavy barbell hip thrusts regularly. I'm usually the only man in the gym doing them tho.

[@beyondview]

who cares? do what u need to do and leave

[@-astrangerontheinternet6687]

Trendsetter. They’ll catch up.

[@dabigd1860]

@ghostcat5303 I don't know where you're at, but here in Dallas Texas, all the guys do at the gym is work their legs and glutes. These guys are onto the fact that REAL POWER and strength is in your wheels. So you keep doing what you need to do while the other dudes at your gym stay stuck in the past. Every dude now wants a nice ass.

[@thundacat9378]

@@dabigd1860Arlington in here 🤠🤘

[@h34rt5k]

keep doing them! they’re not “sus” or weird for men to do like immature people online are saying. i’m sure in a few weeks someone’s gonna come up and ask for tips because they wanna learn too. you’re doing great 👍🏾

[@BaldOmniMan]

You have the best editing in our space. Thank you for the feature sir!

[@vijfendertig]

Great video! Deep bulgarian split squats fry my glutes way more then a hip trust ever did. On deadlifts and their variations one que that made a world of difference to me as well is to think of letting the movement be 'lead' by the glutes. Just let them do what their made to do, hip extension.

[@DCJayhawk57]

It's the stretch, that deep stretched position grows most of the muscle. Hip thrusts are a pretty worthless movement for most people unless a total n00b who doesn't know how to use the glutes. Hip thrusts put the glutes in the most mechanically advantageous position at peak contraction and have no tension in the harder, weighted stretch position. This is why a small woman weighing 115 lb can work up to 315 lb for reps fairly quickly on hip thrusts if she focuses on overloading the movement. Hip thrusts are also a pain to set up and can be painful to perform even with a pad once you get heavy.

[@oglocbaby520]

@@DCJayhawk57 That's not 100% true, Bret Contreras had EMG data that showed the hip thrust had the highest activation for the glutes. The end/top ROM is where the glutes fire the hardest, a lot of exercises work the lower ROM of hip extension but not the end ROM much at all. The absolute best hip thrust variation is the band hip thrust, it's something I personally do in the middle of my lower body session and I get a ton of tension from that. I used to do heavy barbell hip thrust and while it did build up my glutes I felt other muscles were a limiting factor and that I could only handle so much volume, especially since I was doing work sets well past 500 pounds. Here is the thing, you should be training with a variety of exercises so there is no reason to obsesses over trivial details. Hip thrusts, sleds, leg curls, glute ham raises, back extensions, good mornings, kettlebell swings, deadlift variations, squat or lunge variations, step ups, etc. So many exercises you can do.

[@joeberger3441]

​@@oglocbaby520the issue with hip thrusts is that they take a ridiculous amount of weight to get a proper stimulus. Similar to the leg press. It's in such a mechanically advantageous position that you end up having to load the shyt out of them. That's why I favor single leg versions

[@oglocbaby520]

@@joeberger3441 Are you referring to glute bridges or hip thrusts where you have your shoulders/upper back on a bench/platform of some type. Going with hip thrusts, I actually agree with your part about having to load them up incredibly heavy, glute bridges this is even more the case because of the reduced ROM. A very strong/fit man can potentially be using 500+ pounds for rep work. This can take a while to setup, like the other person mentioned, but it also can be difficult to recover from. I also felt like muscles other than the glutes were the limiting factor. I found band hip thrusts are fantastic, the issue is just needing to buy the bands and having a means to set them up. The absolute best though is band tension with a barbell, I don't really know how to describe the stimulus you get from that. I'm 6'4" and have long legs relative to my height, squats and deadlifts were always a challenge for me to do well and they were heavily lower back dominant for me. Hip thrust blew up my glutes and hamstrings but I also love sleds, back extensions, GHRs, etc.

[@dabigd1860]

@vijfendertig Okay. I thought I was the only one who hasn't really seen the benefits of hip thrusts. I see so many people, especially females, going so hard on the hip thrusts at the gym. Soon, we will be a nation of hip replacement patients.

[@shawnh6740]

Power walks with 40lb weight vest up steep hills result in great glute activation and glute hypertrophy. Similar to marching with a belt squat. Great conditioning workouts as well.

[@BluegillGreg]

I've been doing a 1.5 mile walk with a 20 pound kettle bell in each hand and a short hill sprint halfway through. That hill does activate the glutes!

[@phoenixrisin2269]

Try doing hills walking up backwards and putting on the brakes going forward. I also run up sand dunes in work boots if you have that option. Not for the timid or those that can’t handle really sore glutes. I’m 63 so it should be a piece of cake for younger guys.

[@InSanctaSanctorum]

For the last 18 months I've been working on my hip mobility issues, and found that, first, poor hip mobility and pain is like 98% glutes issues, namely inactive and/or weak glutes, and second, once you wake your glutes, they'll grow just by looking at them. As of late my exercise routine is almost exclusively mobility drills using kettlebells, with double and single kettlebell OH squats as standards, and though the work is hard, the weight and repetitions are rather low, and even with this low exertion my glutes have definitely increased size, and I'm not even eating more or anything. I suppose it can be explained as a case of beginner gains.

[@nickolasrichmond8739]

Hell yeah keep going!

[@Nishinga.]

Dude yes!! It’s insane how long I’ve neglected my glutes for cause I thought they were just for “show” and that I squat so it should be enough. I was so fucking wrong! It really put a magnify glass on my horrible hip mobility and the amount of pains I experience around that entire area. The first time I felt glute contractions I was like “wait what this is fucking wild” hahaha

[@mrguy7582]

any links for ur workouts?

[@InSanctaSanctorum]

@@mrguy7582 What I do is basically makeshift movements that try to train my body to counter the opposition it gets when I try to squat deep (I'm 53 so there's a lot of that, though I've improved a LOT, I'm glad to say). But here are some links that I find very useful, hope it helps: kzbin.info/www/bejne/bmmbd6KaZ6uWo9E kzbin.info/www/bejne/lWTRnqitp8dlrpo kzbin.info/www/bejne/b2nNo55-oLSZqa8

[@LatimusChadimus]

James Harrison, a former Pittsburgh Steeler, taught the world that you should be able to hip thrust more than you squat and more than you deadlift. This dude also pushed monster sleds... Before KZbin became as saturated with "Fitness Influencers," and also before we were blessed with more weightlifting coaches, strongman competitors, and powerlifters, here on KZbin, you could get A LOT of value just from watching athletes and soldiers train

[@hairulaidil4343]

Thank god I max out on the Hammer Strength Hip Thrust Machine with 5 plates aside. Did 3x3 on it.

[@gliiitched]

I think the results speak for themselves. He hung around in the NFL until age *39, as a linebacker.*

[@phoenixrisin2269]

Harrison was a natural beast. Walter Payton ran up Sandhills in work boots to get his monster glutes. Not for the timid.

[@justinwilks129]

I’ve been laughing for 10 minutes at hank hill syndrome

[@johnnyringo2695]

10 mins? Fake story

[@Greenlink01]

This was exceptional. Such clean & direct communication from someone confident in their knowledge. The video was smooth and enhanced your dialogue. Fantastic technical advice. Always been a huge advocate for going for the more unorthodox, uncomfortable movements. Lifting isn't always about efficiency, strengthening at a disadvantage is a tremendous stimuli for growth. Glad I stumbled upon your temple here, thank you for your knowledge.

[@bperez8656]

The quality of this video was supreme.

[@atlaspowershrugged]

You'll never guess what helped my gutes start growing again... ...its Jefferson curls lol. If you roud the spine enough glutes come back into the movement. And stretch tf out.

[@nublex]

i love your sense of humor. also, knowledge. and music taste.

[@zerovalue5106]

I got a tiny butt and I started having back problems. Been doing more glute/hamstring workouts and its getting better. Also stretching and foam rolling every night. The foam rolling helps a lot when you target the glutes, it will give me pain relief for hours if not the whole day.

[@stoatystoat174]

For me a great way to activate my dead glutes and string thin hamstrings was to stand on one leg, and lift the other foot and leg almost high as could behind you, then hold it there (please see Grace Jones, Island Life album cover for reference) this is one of the few excercises where no other muscles can acidently do the work (like your quads doing 98% of your sqats)

[@Damin-Danger-Ledford]

Grace Jones. Damn. Been awhile since I heard the name. Loved her part in View to a Kill

[@phoenixrisin2269]

Gotta get those hammys up. I do at least 4 sets of each seated leg curls and standing single leg curls and before my quad work like squats or leg presses. Then you will feel the hams during quad work. I may throw in some Romanian deadlifts after with dumbbells but definitely will during my back day. Quad dominance will affect glute development and just looks bad if burrito bootys haven’t clued you in. I would prioritize glutes one workout all by themselves, maybe your rest day or throw it in. 💪

[@psychologicallyspeaking]

yes! the grace jones! love that album cover, will try it!

[@TremorRock]

I clicked on this video expecting a meme and I got one of the best Body Building learning experiences I ever had on this platform. Thanks man!

[@TheFaro2011]

You were recommended to me. Literally answered all my questions, half way in your video I subscribed!!! Can't wait to go through your other stuff.

[@beebs_magoo]

Nothing better than a strong-ass man!

[@StasGolovkin]

falling in love with progression is truly it. I just got into hip thrust last yr & just progressed 1 rep a month for 12 months. Went from 675 for 8 to 20 reps in exactly a yr

[@Ian.lifts.]

Gluteal amnesia is a real epidemic.

[@zwartepeat3552]

@@Hexmod369 Exactly

[@EmpireJolof]

@@Hexmod369Hum, interesting. So true. They moved more

[@djenzskithemanszki1181]

absolute important intel! been a kickboxer for 15 years, never had issues, as soon as i started my office job and quit training all my trouble started. and I always knew it was because i was living such a passive seeted life. can't wait to work on this.

[@RationalMinded]

My glutes have always been very responsive to training. Haven't squatted in about a year or so due to reoccurring knee issues but I stick to GHRs, Stiff legged deadlifts, leg presses and DB split squats and they grow as a byproduct of trying to get tree trunk legs.

[@Krome08]

I have the opposite problem... You must be Glute dominant vs. Quad dominant... Years of sitting office work and bike riding has taken a toll on my Hank Hill hiney. Unfortunately, all of my power seems to come from my quads & hamstrings. I've made some progress over the last year, but it's still an uphill battle. I'd take a good set of glutes over tree trunk legs any day, but I think a balance is the healthy way to go.

[@IIIIIIIIIIIIIWOWIIIIIIIIIIIIII]

You gotta be the most positive coach i've ever seen, your gym knowledge combined with internet knowledge is amazing, makes it very pleasant to watch. Also thanks for telling me about the Loads and Carry, i never knew why people would bother with that one, and most people i saw didn't knew how to explain.

[@nick102001]

One of the best training videos I’ve watched in a while - very well presented, clear and informative.

[@aedhcnef6083]

I like this relaxed narrative with the visual examples. Easier to consume.

[@stephenmayo2916]

I'm a Physical therapist and I was absolutely shocked how many people have no clue how to do a hip hinge when j first got licensed

[@ironmaiden4966]

This is honestly one of the very best, most informative and useful videos I have ever watched! Thank you.

[@NSuperman]

Bromley, great content. Your production value is top notch lately! 👏👏

[@karachay2514]

I'm focusing on my glutes because my hip extension it's really weak and I've to use it a lot in BJJ. I got a "decent" squat for a normal guy, but in grappling it's a very good tool to have a better hip extension to defend yourself when someone it's on your guard. After one month I'm noticing changes and I'm rolling better in BJJ and having better defense on my guard.

[@gmelliot19]

Best to perform hip thrusts first in your glute focused sessions. Glutes contribute most to hip extension in the shortened position (lockout) and thus have poor leverage during squats, lunges, and deadlifts, which are hardest in the stretched position. With squats and lunges people are most often limited by quads, adductors, and erectors. With deadlift and other standing hip hinge variations people are most often limited by their hamstrings, adductor, and erectors. Thus, with these lifts it’s hard to take the glutes close enough to local muscular failure to optimally stimulate hypertrophy. In comparison the resistance curve of hip thrusts is more biased towards glutes. Also the bent knee reduces the hamstrings contribution to hip extension. And there is generally less low back fatigue than during bilateral squats/deadlifts. Thus hip thrusts allow you take glutes closer to local muscular failure during any set, and closer to maximum recoverable volume across any session and training periods. However glutes do benefit from stretch-mediated hypertrophy. If you perform hip thrusts first you will prefatigue the glutes for squats/lunges/deadlifts. This lets you take glutes closer to failure on these lifts.

[@deeplyfeminine865]

Im gonna give this a go. Been doing hip thrust last. Thanks

[@phoenixrisin2269]

I do the same thing with hamstrings

[@Verulam1626]

Excellent writing skills.

[@tbuss6944]

This is the first video of yours i've listened to and definitely will be back... Not only is the information incredibly useful but the delivery is hysterical.

[@davidpiersimoni9844]

Would u consider a full video on calves? Depth of dive and presentation style in this video kill it. Apart from athletic power, I suspect calf strength is crucial for stability and therefore depth of ankle flexion, which I think is a key pillar of athleticism. I think u have a full vid on hams(my next watch). Would b awesome to dive deep on calves. Thank you!

[@karlbyrne6021]

I found doing farmer walk with heavy dumbells whilst going up and down stairs (I live on the 4th floor). Take 2 steps at a time. Also hill sprints, these really trashed everything above the knee. Hello from Dublin Ireland.

[@TBates_Strongman]

Hey! Im in this video @11:47! Thanks for using my video!!

[@Junipergrey-dj1dl]

Literally subscribing after a minute for your delivery

[@shreyashshrestha6085]

“Instagram THOT” killed me😹😹😭

[@JoshuaKhosa]

This is the best glute video I’ve seen by far. Straight to the point, exact right amount of words used in the descriptions so it’s easy to stay focused on the point, covered every area of glute training. Excellent. I forgot about the hip hinge somehow, I was doing deadlifts more lift squats and just hitting my hamstrings and a little bit of quads. Now with just body weight I can get a stretch on the glutes

[@angape91]

This is a great video with exercise options to load the glutes, never considered the sandbag loads before, will give it a try

[@imambaybars3405]

A great exercise for targeting the glutes (and hamstrings) is single leg deadlifts, I do them with a smith machine to lift higher weights without having to deal with balancing the weight.

[@dmytoe5679]

Or just balance the weight like a functional human being

[@imambaybars3405]

@@dmytoe5679 lol, so you are one of those “functional people” I’ll leave the balancing to you and your bosu ball, but for non”functional” human beings the point of a specifically targeted exercise is to specifically target a certain muscle group by eliminating other muscle engagement like what’s needed for the balancing act

[@dmytoe5679]

@@imambaybars3405 you're funny 😂

[@coffe2270]

@@imambaybars3405become salafi

[@__.angel1111.__]

Hip extensions- Squats, Lunges, Hip Thrusts Activation- Clenching for 20-30 seconds Also glute bridges and clamshells, lunges, goblet squats Light enough to feel the glutes tensing Hinging- RDLs Think of holding a plank position at the top KB Swings help with this Stretched movement- Squats, leg presses, lunges, deadlifts, good mornings Low bar squats or Longer distance lunges (Elevated is good) Good mornings are deeper Clenching- Elevated deadlift Back extensions 10:51 Last exercise- Hip thrust or back extensions with ISO Holds Track Progression

[@BossFinale]

Chronic deadass right here.

[@rowhouseclearwatergeneralm3135]

One of the best informational videos I have ever seen. More please.

[@storbokki371]

"Hank Hill syndrome". I was laughing so hard I had to stop the video to catch my breath. lol

[@spinningindaffodils]

This makes me think of all the exercises I have done wrong and could've injured myself doing. Thabk you for info, def checking out your other videos.

[@MaríatereParedes]

My disc herniation pain reduced by 90% which was excrustiating. These are so vital for the lumbo-pelvic hip complex

[@DanielGarcia-wn9so]

Very well made video, as someone who calls himself "leg day enjoyer" I can only say: Thank you for your servoce.

[@mayanksinhal1097]

Good mornings and Hip extension are my favourite glute exercises. Both of these exercises help to get shape and size.

[@HubertTheMad]

Been a fan of you and how you explain things for years now. Keep it up!

[@Maryjane13400]

Shout out to YT for this video suggestion.... I learned a lot while laughing a ton😂. Fun + education = THIS!!! ❤

[@awildstrongmonappears6770]

My glutes used to be a strong point for me, but in my most recent training cycle, I found that my erectors and hamstrings precisely as you said, were the ones getting sore. This wouldn’t of been abnormal in the past, but I felt like I wasn’t recovering. It very well may be that my glutes are no longer pulling their fair share

[@raulcontreras1919]

I caused myself a lession a couple of years ago for trying to squat more that my body could handle, so I had to stop with regular squats for a while, and I decided to gave a try to hip trusts since the movement was less agresive and didnt cause pain, and my glutes got bigger and stronger than ever! I started with squating again a couple of weeks ago and everything seems fine now, so yeah I learned a big leason about glutes. This video helps a lot.

[@GreyRock100]

"You have a problem, and its your glutes" Thats what I told my flat ass ex.

[@francescaerreia8859]

What’d he say back?

[@pedromedina93]

May the Lord bless you both with many gains 😂 and more hilarious jokes .

[@GreyRock100]

@@pedromedina93 Thank you, comrade

[@bigbird4481]

LOL

[@nisookh]

Thank you @alexander . Your vids are the gospel ! Thank you so much !!!!!

[@drschwandi3687]

I struggle quite a bit to really get my glutes to do the main work in the squat together with the quads. Any recommendations in a queue to improve this? I will for sure include some of these activations as part of my warm up.

[@jamesbedwell8793]

One useful cue that I got from a stronger by science article on the squat many years ago is to think go your legs like a scissor-jack. This may seem confusing, but the basic premise is that as your hips come forwards, and your knees come back, the bar goes up. This is true of all squats, but when I squat I don't think about the bar going up, rather I think about the hips coming forwards, and the knees coming back. I find this leads to more activation in the glutes and allows me to grind through to lockout easier. I hope this was clear, I may be able to find the article which led to this cue if you want.

[@nightfighter7452]

I just started tensing up my butt cheeks on the way up even if it didn't feel natural at first. After 3 or 4 sessions my glutes activate automatically on squats (my quads aren't as big now though :/)

[@98redd83]

Same

[@LatimusChadimus]

Abductors at the bottom, and use your upper back and glutes to finish the exercise. Try doing zercher good mornings to feel the pairing. Kang squats are helpful too

[@akashbakshi3489]

Low bar squats hits my glutes and they are on fire next day . Even sumo deadlift emphasize most on glutes

[@ricottalaw]

Started deficit sumo DL from Isratel's program last week. The best glute exercise I've ever done.

[@Mjoy696]

From which of his programs is that? I have started watching him recently, since I want to transition my pure powerlifting bias a bit more towards hypertrophy additions which already helped me to quickly boost my powerlifting prs quicker again.

[@ricottalaw]

@@Mjoy696I actually found it on liftvault. It's called Dr. Mike's Hypertrophy program.

[@phoenixrisin2269]

Awesome because Sumo is a glute exercise, not a deadlift 💪

[@RachelReaiah]

I am 6ft and I do 3-4 sets of bw reverse lunges (30) and high reps leg curls. After this my full body is warmed up and my glutes are awake. I have started ibcreasing my gio thrusts on the Smith Machine and I do feel the glutes

[@jakobmorck4048]

Masterfull instructions, thank you!

[@smith.jacob701]

Jesus Christ, thank you! I've seen way too many opinions saying "barbell hip thrusts are King" or "barbell hip thrusts shouldn't be done because there's no stretch" this has been the only video I've seen recently explaining "you need both. Here's why" so thank you again

[@dabigd1860]

@smith.jacob701 Bro, the BEST MACHINE for GLUTE BUILDING is one you don't see too much any more in the gyms. It was called the BUTT BLASTER. You would actually kneel in all fours, place one leg against a loaded plate and extension pedal and push back and up with that one leg. An Italian fitness machine company, Panetta fitness, still makes them.

[@MiskoInK]

Alright in the end you got me. Love your humor. Cheers! Subscribed

[@Euphytos]

My problem with glutes is that they grow so much and easily that it's now hard to find a pair of jeans. Jesus Christ, even my underwars are ripping

[@punishedpinecone4772]

hot

[@argeliamld]

Presumido

[@chrissinsxxx]

I will need to see some evidence 😅

[@ssjtails2536]

Slacks will be a good alternative for jeans, not only are they alot more comfortable, but they have more room around the glute area.

[@TyphanyGarcia]

You are glute dominant!

[@brycepate3331]

I appreciate you, I've been trying to workout my glutes for years and never seemed to make much progressive. I'm excited to put this knowledge to use in my training.

[@1andonlyMiro]

I've injured my hip about a year ago and I can confirm activation after an injury is vital. I'm still struggling with my left glute activating (more in terms of turning my foot to the side instead of just squeezing my butt) and it makes deadlifts and squats way weaker through stability issues. Not sure if it affects those in any other way EDIT. Tried to REALLY get activation into my left glute before squatting, I'm doing heavy sets of 1-2reps and it doesn't really feel stronger per se but the movement feels "easier". Sorry, English is my second language so I can't find the right word for this. More comfortable maybe? The motion is more fluid?

[@johnanon658]

You ever try standing on 2 or 3 plates and doing “touch down squat?” Basically where you hinge at the hip on that leg and then bend knew to lower other foot to ground

[@1andonlyMiro]

@@johnanon658 I've tried those and they help a little bit but not a lot. I've noticed that my hip flexors on the left side are extremely tight, I can't really even get into a stretching position and squeeze my glute before warming that side up quite a bit. But after I've managed to stretch it even just a little, those "touch down squats" have been a good part of my warm up at times. Atm I'm focusing on getting those hip flexors back to "normal" as they interfere with other sports as well.

[@johnanon658]

@@1andonlyMiro yeah, so the tight hip flexors on the left side, is an extremely common but undiagnosed problem. It has ti do with how the diaphragm, which is connected to same vertibre the psoas, is asymmetric, due to the asymmetry of heart placement, as well as due to general r side dominance, and some other neurological issues I do not know muchc about. Anyeay, huge amt of people have tight illio-psoas complex on the left and alongbw an anterior tilted left pelvis bone a the front pubic joint and sacral joints being askew. I am just learning about this. Apparantly you have to learn how to activate the L side glutes and hamstrings thru the day to keep from defaulting back to this asymmetry.

[@dongodlyduffy776]

I think I have this too, when I’m laying down for example and turn my feet out to the side, my left inactive glute limited my ability to turn my feet pointed

[@dongodlyduffy776]

I also have limited hip internal rotation. Need help activating left flute. Also weak left wrist, and seemingly bicep firing dysfunction?

[@vee_grave]

I’m 1-month post partum and (after having two babies back to back) I’ve lost glute strength. Definitely experiencing low back pain and instability. Looking forward to getting my strength back.

[@professionalboycottservice7872]

Best way to maintain and gain butt is to stop rawdawgging from the back. Even if you get full mommy makeover with personal training to bring back your pre breediot body, it will never be the same. Also, don't reproduce again. Having heads stretch your vagina and leave your tummy nasty stretchmarks scars you forever. Breeding is a waste of good suffering.

[@RS1xT]

Try adding elevated reverse lunges, hip abductors, split squats, RDLs, glute kickbacks, step ups, front squats, sumo deadlifts, staggered stance deadlift, Hyperextension 😍🥵. Do Glutes 2-3 times per week w/various intensity throughout the week. Play with the tempo, sets,reps to make your asss work. Progressively overload & deload if needed. Listen to your body! The glutes grow under tension when you STRETCH & CONTRACT. The longer you hold the stretch part of the movement, you making your glute muscle fibers work harder…the glutes train under resistance/weights w/3+ secs hold at the negative is gonna give you Glutes growth that will break necks. With the right nutrition & focus on macros, you can feed the glute max & medius w/correct training & rest to grow.

[@phoenixrisin2269]

Or you can just run up Sandhills in workboots

[@AK-th1ky]

this is such a goldmine of information. thank you sooooo much

[@nanaisloved2736]

One thing I find weird about myself is that I am stronger and better connected to my glutes when I turn my feet in slightly. Everyone says turn them out but to me it helps this way🤷🏼‍♀️

[@jesuschrist9985]

everybody’s hips are different. feet placement is a very personal thing, from width apart to angle. listen to your body, also engage with a coach who knows what they’re doing where possible. Jeremy Ethier covers this in one of his glute videos where he gets another coach on to talk about how to find where your feet should be during squats.

[@EliRedees]

Yep turning the feet out slightly opens the hip which allows you to fully contract the glutes. Sumo squats, bridges, and hip abduction machine, etc. allows you to open the hip.

[@curtisjordan5303]

I was always taught to squat with my feet pointed inward. As you go through the motion your feet will naturally point forward and remain that direction for the following set.

[@xanhhang9023]

I use the ten gallon water jugs. I carry all my jugs high on my chest and walk up stairs. I do this on the days I have to get more water. I get in every chance I get. I bought a 25lb kettlebell for home and use it for a set of ten whenever I have a few free minutes through out the day.

[@DoctorCataclysm]

0:28 Hol' up wait a minute

[@IronMayne]

I gotta say this damn video was very very productive for me. The science and no foolery about glute training is what I crave for. Thanks for the content

[@gbone13]

Hate to say it but sumo deadlifts have been my biggest glute developper

[@ryanrogers8211]

finally a good use for that exercise

[@phoenixrisin2269]

@@ryanrogers8211Thank you. Should be banned in competition

[@PinupSticknerd]

Hip hinges and deadlift - Loaded carries Appreciate you fame ✊😊

[@jahimuddin2306]

No matter how many deadlifts and thrusts I do, my glutes do not want to grow. That was until I started sprinting, sprinting definitely works for me. I went two weeks without it because of the rain and my glutes got smaller again.

[@RS1xT]

Try adding elevated reverse lunges, hip abductors, split squats, RDLs, glute kickbacks, step ups, front squats, sumo deadlifts, staggered stance deadlift, Hyperextension 😍🥵. Do Glutes 2-3 times per week w/various intensity throughout the week. Play with the tempo, sets,reps to make your asss work. Progressively overload & deload if needed. Listen to your body! The glutes grow under tension when you STRETCH & CONTRACT. The longer you hold the stretch part of the movement, you making your glute muscle fibers work harder…the glutes train under resistance/weights w/3+ secs hold at the negative is gonna give you Glutes growth that will break necks. With the right nutrition & focus on macros, you can feed the glute max & medius w/correct training & rest to grow.

[@phoenixrisin2269]

Sprint up Sandhills in heavy work boots. You will hate me but your glutes will scream my name 💪

[@pbunt1911]

Dude! Brilliant and SO helpful!

[@mj1985yt]

The best informative video I have watched on glutes…thank you buddy 👍👍

[@tudortarta1903]

I've been keen on strength training from my very first day in the gym, and of course, every single person with half a braincell talked about the importance of glutes in sports. So naturally, I wanted to put slightly more focus on them to increase my powerlifting numbers, but I stumbled into a problem. I genetically have very big glutes ( as a guy), and they responded very well to training, 2 factors which led to me not being able to find any pair of leggings that suit me, thus leading me to avoiding glute training as much as possible. No more low bar squats, deadlifts as rarely as possible, no hip thrusts, hyperextensions, reverse hypers or anything else you can think of.

[@AlexanderBromley]

I am exactly the same. My ass grew from everything. It was at the point where it took over on squats and deads, so isolating my hamstrings was extremely difficult. I would say it's a good problem to have.

[@Noah-hq5rs]

​@@AlexanderBromleyI sit in the same boat. Glutes take over everything. It definitely is a good problem though, I wouldn't change being glute dominant.

[@JerboGod]

my glutes are also my biggest and only genetic strong point, being big before I started training. But I'm glad honestly, wouldn't change it (:

[@muscularclassrepresentativ5663]

Bruh, lifters have to buy special clothes. No way around that, I have to have all my shirts tailored cause the shoulders and torso are a much broader than the waist and the XL clothes that fit up top do not also fit my medium frame. You have to accept that to continue. Your solution is to just not train the muscle that you use for squats and deadlifts? How are you supposed to get strong?

[@unky5724]

Not sure why but my id say a 3rd of all the fat in my body is just on my glutes and hamstrings. Since I was a child even. Jeans and pants in general just suck. The thing is, however, I have extremely weak glutes and hams. It’s just all fat. Anytime I consistently train them the glycogen influx makes me change sizes in pants so I’m gonna do the same. Duck glutes.

[@Macabre.Marionette]

I've been needing this!!! I've been trying to figure out how to really activate my glutes. I recently had an injury for lifting too much and putting all the effort on the hams. The injury is gone and I've been easing back into the workouts and focusing on working and stabilizing all the glute muscles. Now I'm gonna try some of these

[@azulsimmons1040]

How did you deal with the bicep tendon compression in the overhead press? I'm building up my OHP right now. In your last video you talked about biceps tendon compression while overhead pressing and I'm definitely feeling that. Did you do any exercises to build the biceps or that tendon strength up?

[@LatimusChadimus]

Front carries are helpful. Same with supine presses towards forehead height

[@ahmadjamalmughal47]

I love this man thank you. ❤

[@MisterOcclusion]

Glad to see lots of options for exercises because I, for one, have zero intention of ever laying on my back and dry humping a barbell…

[@tipoftheiceberg7034]

After 6 months id like to say that the squeezing for 20 seconds on 3 different sets before any exercise involving glutes has made my glutes more sculpted and strong. It works very well and it gets me wondering if you squeeze a different muscle say the pecs then doing chest day would cause more growth

[@fleshmotorcycle9427]

Opposite issue for me, I have freak femur length, my glutes can hinge up 200lbs more than my quads can squat.

[@ryanrogers8211]

front squats or SSB squats are your new best friend

[@kevinsj99]

^ What he said, but my ABSOLUTE favorite are Smith Machine Hack Squats! Im just gonna put a list at the end. Geoffrey V Schoefield talked about them in the past as the absolute best quad mashers. I was doing them before already, I find that it's difficult to properly fatigue the quads in a front squat or do a lot of high volume work. Haven't had any experience with SSB squat, but with a heel elevated Upright squat, it's great but Hack squats and SM Hack Squat just do what it does but more specific. Just from a fellow long femur length bodybuilder with a strong ass hinge but relatively weak quads. Hack squat machine works too, great stimulus/fatigue ratio. I just feel it lacks a certain "oomph" and mind muscle connection and tension. It's difficult to explain but it depends on the machine. Seriously the first time I ever deadlift, I pulled almost 405 but couldn't squat more than 205. When I used to do powerlifting, I did 535 on my deadlift and 335 on my bench but couldn't get much higher than 395 on my squat, my quads sucked back then compared to now lol. So you definitely have tools. SSB Squat, High bar/Heel elevated/Upright BB squat, Front Squats, Hack Squat Machine, Smith Machine Hack Squat, Knee over toes Split Squat, etc.

[@oglocbaby520]

I'm 6'4" and have long legs, both in total length obviously and relative to my height. It's not so much that you have weak quads, you just don't have the anthropometry to be able to squat well. I am very very strong on hip thrusts, sled pushes/pulls, back extensions, etc. but always struggled with squats and deadlifts. Both exercises I had a difficult time utilizing my hips and it felt like it was mostly using my back. Those other exercises I listed basically factor out femur length and show your true lower body strength compared to someone who is built to squat.

[@FIGGY65]

@@oglocbaby520.Good advice you’ve shared JD! 58 year old male :6’5” 248 with large bone structure(even torso and arm/tibula/fibula lengths) here. I’ve been training since I was 15 and was blessed to have come under the tutelage of Coach Jim Schmitz , and Bruce Wilhelm, when I was 17, for proper squatting ( and deadlifting). I had adopted the “I can’t squat” because of my height ( all 6’1” 160# ) at the time, but they were able to get me squatting ( and overall strength training) properly with good form for my build…it took some practice and hard work but I got good results. With proper training, eating, and my teen growth spurts, I shot up to 6’3” and 255 by age 20 and I was strong enough for my goals at the time. I WILL say that the only limitation to squatting heavier for my given height is my average size 12 foot ! My foot stopped growing at age 16… My feeling is if I was blessed with a larger contact patch, I’d been have been a bigger squatter. I know from observation of peers that those with size 13 to 15 shoes can support more weight: but guys with larger feet often have larger frames/hip/bone structures. Today I’m blessed with great health and overall strength for my age. I still squat ( Olympic High bar back and front) and do all my pulls on a regular basis: My particular structure FAVORS conventional Olympic style deadlifts , stiff legged deadlifts ( well, they are improperly named, but semi locked knees dead’s) and good mornings. I have zero complaints, and no injuries or health issues from trying to lift beyond my modest genetics ( never tore myself up with contact sports either). We obviously need to find what works best for us as individuals, and this video offers some outstanding examples of how to build lower body structure without undue confusion. Good luck with your training and be well !

[@Uncday-day]

Funny this came up. Also love the jokes mixed in with the info

[@BrandonWilliams-wf6hg]

power comes from the hips

[@davidwoods8982]

Great information! Nice presentation. Refreshing to see someone who can express themselves without swearing every paragraph.

[@Leonidas-eu9bb]

- front rack reverse lunges - single leg hip thrusts - sprinting/jumping - staying uprigth and walk around more than you sit on your but

[@bethwel9996]

Cycling

[@phoenixrisin2269]

Running up Sandhills in steel toe work boots will solve your glute problem

[@JTK_XXL]

More glutes, more dudes! 🍑

[@wincubs1]

Stumbled onto your channel...thank god!!!🙌🙌 Great content....new subscriber right here! Thanks my man!!👍👍

[@ghfjfghjasdfasdf]

My wife constantly gives me a hard time about my butt, which I feel is pretty decent. She was listening in while I watched this video and now she has gone and done it… I’m gonna train these cheeks for a few weeks and get ‘em up to speed. Should be easy, yeah? Stiff Legged Deads, Leg Press, and I guess I gotta start doing those barbbell hip thrusts. 😟😆

[@akashbakshi3489]

Low bar squats with 8-10 reps fire my glutes u should try it

[@ghfjfghjasdfasdf]

Appreciate the suggestion.

[@mitch5944]

Front foot Elevated split squats= dump truck

[@Nishinga.]

Best of luck man, make your wife proud of those new cheeks you’re about to acquire!!

[@socialismo52]

Bromley has been the biggest pain in my ass these last few months. Thanks!

[@SLouiss]

The alternate ending where Hank Hill trains at Wichita Falls Athletic Club and Bobby disappoints him by joining a CrossFit

[@graves2927]

Packed with tons of useful, important information and presented in an efficient and professional manner. Love it. Many thanks.