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May 09, 2017

 

I'll skip the predictable intro about how we're all so obsessed with our asses and jump straight to the good stuff...

It's easier than you think to build a badass set of glutes. It's not necessarily easy, but you can hit them with a wide range of exercises, in multiple planes of motion, and with a variety of intensities.

There are lots of options for glute training, and there's more to it than just hammering your usual sets of squats and lunges. People tend to forget this and they end up with a sad, flat butt. We don't want that. 

So, if you're unhappy with your glute development, give one of these four exercises a try. They aren't miracle moves, but they should help round out your arsenal.

 

Hip Thrust

People might stare at you while you're doing this, but it'll be worth it. Hip thrusts absolutely smash your butt, and they have a huge advantage over many other glute moves: they're super easy to load.

If the barbell looks too uncomfortable, feel free to use a band, kettlebell, or dumbbell instead (at least until you get used to the weight over your hips).

 

Pull Through

After watching the video, you'll realize that the pull through is just a glorified hip hinge with resistance. It's a simple motion, but perfect for targeting the glutes. 

Make sure to get a strong glute squeeze at the top of the motion, and don't hyperextend your lower back. Oh, and if you don't have a band, you can use a cable machine.

 

Monster/X-Band Walk

 

This one has a few different names and variations, but they're all great for building your glutes. The band forces you to constantly fight it and that keeps your glutes turned on the entire time.

I like the "box" version of the band walk, which includes both forward/backward and lateral movement, but you can break it up into two separate exercises if that makes you happy.

 

Kettlebell Swing

Many people don't realize that swings are a big-time glute builder. The motion is all about performing a powerful hip hinge (just like pull throughs), and that's a glute-dominant motion.

Swings are the trickiest exercise on the list and they take lots of practice to master.

  • It's a hip hinge, not a squat. Your hips move forward and backward (horizontally) rather than up and down (vertically).
  • Your hip hinge/glute drive does all the work. You shouldn't feel your upper body working.
  • Don't load these up until your technique comes together. There's a lot that can go wrong, and your lower back will hate you.

 

Let us know in the comments if you've used any of these exercises to hit your glutes, or share your favourites!

 


2 Responses

Andy @ Supplements.co.nz
Andy @ Supplements.co.nz

September 27, 2017

Hi Laly!

I don’t think anyone will reach Bret’s level of glute training awesomeness, but Jase and Kimmi recommended these local trainers:

Alex and Leanne: transformhealthandfitness@gmail.com
Tony Martin: https://tonymartins.nz/contact-us/

Hope that helps, and good luck with your search!

Laly
Laly

September 25, 2017

Hi! I’m looking after a trainer (in Auckland) who works in the way of Bret Contreras with glute focused training, lots of hip thrust etc n so far can’t find anythinng in googling.. just your articles. .
Wonder if you know anybody?! Experienced and reliable in the area?!
Thanks!
Laly

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