How To Grow Your Glutes (5 BEST Exercises + Gluteal Amnesia Myth Busting)

Summary by Krater

This video explains the anatomy and functions of the glutes, discusses five common mistakes in glute training, and categorizes five types of exercises for optimal glute growth.

From the video

Answers: How do you properly train your glutes for maximum growth?

• glute anatomy
• glute training mistakes
• exercise categories for glutes
• glute hypertrophy
• hip extension
• hip abduction
• hip external rotation
• posterior pelvic tilt
• gluteal amnesia debunked

Exercises

• squat · dumbbell
• cable kickback · cable machine
• hip abduction · cable machine
• side lying hip abduction · bodyweight
• barbell back squat · barbell
• hip thrust · barbell
• hyperextension · hyper extension bench
• split squat · dumbbell
• step up · step platform
• leg press · leg press machine
• goblet squat · dumbbell
• rear foot elevated split squat · dumbbell
• reverse lunge · dumbbell
• curtsy lunge · dumbbell
• romanian deadlift · barbell
• single leg romanian deadlift · dumbbell
• bridge · barbell
• single leg hip thrust · bodyweight
• side plank clamshell · bodyweight
• elevated side plank thruster · bench
• band side steps · resistance band
• seated hip abduction · machine
• step down · weight plates
• hip drop · weight plates
• quadruped fire hydrant · resistance band
• standing fire hydrant · resistance band
• leg extension · machine
• hamstring curl · machine
• heel raise · weight plates

What it concludes

• Squats and hip thrusts elicit similar gluteus maximus hypertrophy, but hip thrusts do not result in greater muscle growth or strength gains.
• EMG amplitude does not reliably predict long-term changes in strength or hypertrophy.
• A well-rounded glute program must include exercises involving hip extension, hip abduction, and hip external rotation.
• Gluteal amnesia is largely a myth, as untrained subjects grow their glutes easily using basic training protocols without daily activation drills.
• Pain can increase glute activity as a way to compensate for weakness, and you can still train through it.