MAXIMIZE GLUTE GROWTH

If you’re looking to maximize your glute growth, then you’ve come to the right place. When working with my clients, I ask them what muscle groups they want to really focus on, and about 98% of my ladies mention their glutes, so I know this is a popular and in demand topic. Before sharing my current top resources, let’s begin by briefly reviewing glutes, since they are a large muscle group and perform many important functions.

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The glutes are the main extensor muscle of the hip. (extensor = “extends”)

Gluteus maximus

This is the largest of the gluteals. It is the most superficial, or closest to the surface, so it tends to be a main focus for aesthetic or physique purposes.

Functions: extending and externally rotating the hip joint.


Gluteus medius

Functions: abducts the hip (moves it outward).


Gluteus minimus

Functions: helps abduct, flex, and internally rotate the hip.

RESOURCES

Interview (quick Q+A style) with Bret Contrares

Bret Contrares - If you haven’t come across Brett yet, you need to get hip! He’s known as “The Glute Guy” for a reason!

https://www.youtube.com/watch?v=JRe3EahnNtA&t=446s

This video discusses:

  • Frequency of training glutes

  • How to target glutes if you are quad/hamstring dominant

  • Top 5 mistakes with glute training

Jeff Nippard: How To Build Great Glutes with Perfect Hip Thrust Technique

https://www.youtube.com/watch?v=xDmFkJxPzeM

This video discusses:

  • Hip Thrust set up and technique

  • Most common errors with hip thrust

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

https://www.youtube.com/watch?v=XgekALiC8Ik

This video discusses:

  • Glute Anatomy

  • Increasing glute activation in squats

  • Hip Thrusts variations (single-leg)

  • Back Extensions for glute growth

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Hip Circle by Mark Bell

HERE on Amazon

If this is not already in your gym bag, it NEEDS to be. I honestly do not even recommend similar items. I believe Mark Bells hip circle is the BEST out there.

  • Cues athletes to force knees out while squatting and deadlifting

  • Great for dynamic warm ups

  • Gets the glutes firing through hip abduction

  • Achieve a more effective workout by adding the Hip Circle® into your exercises

  • Premium quality band that will not snap, roll, or pull on your skin

For reference, I ordered a Medium band. I am 5’6” and 146 pounds.

ANKLE STRAP

HERE on Amazon

Another gym bag essential (some gyms have them). If you want to isolate your glutes, you will need to include kickback variations. Yes, you can manage to use a handle and loop your foot through it, but if you are trying to take your training to the next level, you need this strap.

I’ve tried others, and overtime the velcro wears down and they break, so this is my go-to top quality brand!

Jamie Renee