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3 Best Exercises for Glute Hypertrophy

3 Best Exercises for Glute Hypertrophy

Most people seem to think that squats are all you need to build big, strong glutes. While squats are great for glute hypertrophy, they mostly work the bottom-end of the hip hinge range of motion. During a squat, your glutes work hardest down in the hole, AKA the bottom of the squat. That means your glutes are firing most when they are being stretched.

You also need to incorporate movements where your glutes are working maximally in a contracted position. In doing so, you hit the glutes from all angles, strengthening it at all points of the hip hinge range of motion (your hip hinge is the hinge between your torso and legs).

Your glutes are stretched when you bend at the hip, folding your torso closer to your thighs. They are contracted in hyperextension when you squeeze your glutes and thrust your hips forward.

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To better understand and visualize this, simply think of your glutes as a rubber band connecting your lower back to the tops of your hamstrings. If you bend at the hip, the rubber band stretches. If you thrust your hips forward, the insertion points of the rubber band get closer together and tighten up, as muscles do when they contract.

The following 3 exercises work your glutes at the bottom, middle, and end-ranges of motion of your hip hinge. What’s special about these exercises is that you can go really heavy with them and get really strong. Mass moves mass. If you’re barbell thrusting 225 pounds, I guarantee your glutes will grow to ample proportion.

1. Barbell Hip Thrusts

This is one of the greatest glute-growing, booty-pumping exercises out there. If you want to build big, strong, shapely glutes, you better incorporate barbell hip thrusts.

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Simply load up a barbell, lie flat on the ground, and slide the barbell over your feet and knees until it rests directly above your hips — this is your starting position. Hold the barbell in place on your hips and press through your heels until your butt comes off the ground. Push the bar as high as you can until your hips are fully locked out. Return to the starting position. That’s one rep.

One set of 8 reps with heavy weight will have your glutes burning like no other. Sure you could accomplish a similar burn doing 20 glute kickbacks, but heavy weights are more fun and will really pack the mass on that behind.

2. Deadlifts

“But my bestest friend ever said deadlifts will break my back.”

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That’s true… if you do them wrong. Deadlifts are one of the best exercises for glute development because of the large load you can apply and because they are a hip-hinge dominant movement. They work your glutes most during the middle to end-ranges of the hip hinge.

Sumo deadlifts and conventional deadlifts are both extremely demanding on the glutes. The hip extension needs for each movement are nearly identical. Some will tell you otherwise, but a study was run using an EMG to compare the electrical activity in the glutes and hamstrings between the two styles. The readings for sumo and conventional deadlifts came out the same. So, for glute hypertrophy purposes, both types of deadlifts will produce similar results. My advice is to find the stance you are most comfortable in and can perform the exercise most smoothly.

That said, consult a knowledgeable and experienced lifter or personal trainer to coach you through the form queues required for a proper deadlift. I don’t want anyone breaking backs out there — only pant seams.

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3. Squats

Of course, if we’re talking about building a booty, squats have to enter the conversation.

Like I said before, squats work the bottom-range of the hip hinge. In order to fully utilize this stretch on your glutes, make sure you are squatting deep. Quarter-squatters are going to have trouble developing their glutes with squats. In fact, quarter-squatters aren’t even squatting. The crease of your hips must pass below your knees in order to perform a proper squat.

The deeper you go in your squats, the more you stretch your glutes. The more you stretch your glutes, the bigger your booty will get.

While you’ll definitely see decent results from using any of the 3 exercises above alone, implementing all 3 will give you phenomenal results. What’s most important is that these exercises allow you to work up to heavy resistance. Heavier weights stimulate your muscles more, and more muscle stimulation equals more growth.

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Drew Kocak

Online Personal Trainer / Fitness Blogger

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Published on June 7, 2019

10 Lower Body Workouts Anyone Can Try at Home

10 Lower Body Workouts Anyone Can Try at Home

Having a hard time going to the gym? Fear no more!

In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

There’re 3 main parts in this article:

If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

And the last section is about what you should do before and after working out.

10 Lower Body Workouts That Can Be Done Anywhere

If you’re familiar with the basic lower body exercises, just read on this section.

If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

1. The Starter Workout

3 sets of 8-12 reps of:

  • Squat
  • Single Leg Deadlift
  • Glute Bridge

(30 sec to 2 min rest in between each set)

2. The 7 Minute Workout

3 rounds of 30 seconds of each exercise:

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  • Walking Lunges
  • Quarter Squat
  • Step Up
  • Single Leg Deadlift

(1 min rest in between each round)

3. The Unilateral Workout

4 sets of 16 reps of:

  • Reverse Lunges
  • Single Leg Deadlift
  • Skater Squat
  • Single Leg Glute Bridge

(30 sec to 1 min rest in between each set)

4. The Endurance Workout

2 sets of 20-50 reps of:

  • Squat
  • Walking Lunge
  • Single Leg Deadlift
  • Glute Bridge

(1-2 min rest in between each set)

5. The Back To Back Lower Body Workout

5 rounds of 10 to 20 seconds of each exercise:

  • Skater Squat
  • Step Up
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(30 min rest in between each round)

6. Strength Lower Body Workout

5 to 10 sets of 4 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Squat

(30 sec to 2 mins of rest time in between set)

7. Glute Burner Workout

4 sets of 10-30 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(1 min of rest time in between set)

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8. The Advance Lower Body Workout

3 rounds of 20 seconds of:

  • Squat
  • Walking Lunge
  • Skater Squat
  • Reverse Lunge
  • Glute Bridge
  • Single Leg Deadlift

(2 mins of rest time in between set)

9. The Quick Lower Body Workout

2 sets of 10 reps of:

  • Reverse Lunge
  • Step Up
  • Single Leg Deadlift

10. The 100 Repetition Challenge

2 sets of 50 reps on each leg of:

  • Walking Lunge
  • Single Leg Deadlift

(4 mins of rest time in between set)

Lower Body Exercises Breakdown

Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

1. Squat

    A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

    How to squat:

    Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

    2. Walking Lunges

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      A lunge is a complex movement which recruits mainly the lower body.

      The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

      3. Reverse Lunge

        A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

        By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

        4. Quarter Squat

          A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

          5. Skater Squat

            A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

            6. Step Up

              The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

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              7. Glute Bridge

                Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                8. Single Leg Glute Bridge

                  Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                  9. Single Leg Deadlift

                    Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                    Before & After Working Out

                    Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                    Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                    Featured photo credit: Gesina Kunkel via unsplash.com

                    Reference

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