How to Grow a BUTT | The Most Scientific Way to Train Glutes

Summary by Krater

This video breaks down the anatomy and biomechanics of the glutes, explaining why back squats are overrated for glute growth and detailing effective alternative exercises and form modifications to maximize glute activation.

From the video

Answers: How do you build glutes effectively and which exercises work best?

• glute anatomy
• squat biomechanics
• glute activation exercises
• hip thrust variations
• lunges for glutes

Exercises

• leg press · leg press machine
• barbell back squat · barbell · 135 lbs x 5
• bodyweight squat with band · resistance band
• abduction machine · abduction machine
• barbell hip thrust · barbell
• single-leg hip thrust · bench
• walking lunge · barbell
• glute kickback · cable

What it concludes

• Squats are overrated as a glute builder because glutes fire the hardest when they are in full hip extension, whereas squats load the glutes mostly when they are not near full hip extension.
• Deep squats do not lead to increased glute activation when relative load is accounted for.
• Hip thrusts result in more glute activation than squats.
• To make squats more glute-focused, point your toes out, take a wider stance, and sit back.
• Single-legged hip thrusts provide a more effective way to perform hip thrusts while avoiding painful bone contact on the pelvis.