Glute training is important for both men and women. Having strong glutes is a critical part of the posterior chain that drives the major movements like squats and deadlifts.
The Bench Step-Up is an excellent leg and glute exercise. It's one of the most common movements you do on a day to day basis, making this a very functional exercise. This version is going to add some resistance, using a low pulley.
This is one of the BEST glute-building exercises you can do, and it only requires bodyweight to perform. It puts maximum tension on the glutes at the bottom because of the stretch.
This version of the Pistol Squat targets the glutes and hips with a lateral component. This increases the involvement of the gluteus medius and minimus.
This setup mimics the Glute-Ham Raise machine, which is one of the best ways to target the glutes and hamstrings. If you don't have the proper machine, you can do THIS.
This version of the Split Squat uses a landmine-type setup to focus the tension not only on the gluteus maximus but the gluteus minimus and medius as well, do the sideways track of the movement.
If you want to challenge almost your entire body, along with the glutes, with one exercise, you're going to want to give this one a try. All you need is a single dumbbell.
If you want to build bigger, better, stronger glutes, I've got an exercise that is going literally kick your butt...and all you need is a single dumbbell.
This is a variation of a one-legged squat exercise, done with a towel wrapped around a pole to help stabilize your body as you're doing it and to allow to you work in a more effective for the glutes.
Developing powerful hips is key for the squat. The gluteus medius and minimus muscles are critically important for stabilizing the hips and providing power during the squat. This exercise setup strengthens them in the EXACT way they should be used in a squat.
If you want bigger glutes without building up the thighs, you need exercises that work the glutes with as much isolation as you can. This exercise hits the glutes with a great stretch without involving the thighs at all.
This exercise will strengthen the hip and lower core during powerful, opposing-force movements by focusing on strong hip extension on one side and hip flexion on the other side. This dual action may look strange in the gym, but it's exactly what you're doing when you sprint!
The normal Bulgarian Split Squat is a great glute-building exercise. This version of it takes away pretty much all assistance from the back leg, turning the exercise into more of a single leg squat, with a focus on the glute.
Developing powerful abductors is key for the squat. The gluteus medius and minimus muscles are critically important for stabilizing the hips and providing power during the squat. This simple isometric "moving plate" exercise lights them up.
This method hits the gluteus medius and minimus muscles with a monster stretch at the bottom of every rep, which is a strong stimulus for growth and strength. Plus, it feels AWESOME on tight hips...great for loosening them up with resisted stretching.
This is a killer exercise for the adductors (inner thighs). Having strong adductors is important for athletics and for stability and power in the squat.
This exercise puts a strong stretch on the gluteus medius and minimus muscles at the bottom of the movement. And, being an exercise you can use good resistance on, it's fantastic for building the butt (both in size and strength).
It's like the 12 Days of Christmas with AWESOME training instead of birds...
Flying in the face of conventional wisdom, he’s known around the world as the "Mad Scientist of Muscle” for a reason.
An expert in kinesiology, physiology and anatomy, Nick helps people just like YOU create the body you want, especially when nothing else seems to do the trick.
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