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

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Rating: 4.5; Vote: 2

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. 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.
Date: 2024-02-12

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Comments and reviews: 19

jeremy_ethier
I didn't need to watch this video because I already have some well developed glutes. I just had to make sure that you provided some great exercises. Which you did, but there is another exercise I think should've been included. It's the Dumbbell RDL, one of my favorite exercises for the glutes & hamstrings. I would recommend going close to failure with 3 RIR. Have a slow controlled motion when bringing the bar or dumbbell down. Then use your glutes and hips to explode up, and squeeze your glutes at the top of the exercise. Loved, the video still though. Always seeing some great content from you!
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NMN
Great advice all round. My gym got a Hip Thrust machine in a while back and I could never be bothered setting up barbell thrusts ever so this was a blessing for me, damn if I didn't feel it in my butt muscles the first few times though I put on some pants that were a good fit on me a month or so later and they were tighter than I remembered, thought 'Damn am I putting on weight again', nope, putting on ASS
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niahoward1920
Thanks for all your great information. I really appreciate it. Perhaps you don’t want to hear this, but it’s feedback. The sound effects in between are distracting, even though they’re not very loud. And personally, I don’t feel that they add anything to what you’re saying and what you’re showing because that’s dynamic enough.
My opinion.
Thanks
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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.
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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.
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clamum9648
I think hip thrusts are way overrated. I've found lunges (walking or reverse, I prefer reverse) or Bulgarian split squats WAY more effective. But those are way more taxing exercises than hip thrusts and you can't sling around a whole bunch of weight so people avoid them.
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jeremy_ethier
Hey jeremy could you PLEASE make a video on the Prowler sled I want to know what muscles are activated. i used to last week for the first time ever and my calves EXPLODED. i had new muscles and when doing a quick sprint i was incredibly light and made powerful hops.
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unjaded2
great explanation, thx for all your time and effort. can we just stop with this mental illness that kim Ks and others HUGE out of proportion ass looks good. every person i know just laughs when they hear that nonsense.
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Stalkingwolf
i have the juciy but. but only because i have no car. i walk(or cycle) everywhere. and i'm glad i can do this here in my country. really you all just need to walk more and you dont need fancy workout.
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JohnSmith-ks5xw
The only exercise you need is some sort of lunge or split squat with moderate load, push through the heel, and mind muscle connection. If you do that twice a week your booty will blow up.
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jeremy_ethier
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
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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
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jeremy_ethier
Front foot-elevated lunges in the Smith machine are a better option than hip thrusts. And you definitely don't have to go heavy to feel them. Just sayin'.
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elvist2810
Hey Jeremy, can you do the hip thrust on the smith machine been doing it like that and i do feel that burning and also no need for too long setting up.
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barongough9615
I'm nearly 50 I'm on trt and been training on and off, cause loosing the will finding it really hard to build muscle any help would be appreciated
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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
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Ryeguy5
You’re getting long stretch. This is bad advice. That’s why listening to a skinny kid is bad advice. The squeeze is not what makes muscles grow
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jessedutch3086
Yes you can grow your ass, but no larger than your genetics allow. The excercises are good but no magic wand. Stay fit
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