I workout my glutes 3 days a week. My glutes have grown so much since doing RDL,S & Hip Thrusts. I also have added more protein in my diet & I'm loving my results. My body looks amazing. I also use Creatin everyday as well. Great episode!💗

Started off wanting to get bigger shoulders, biceps, chest etc. Started your fully body dumbbell routine about 2 months ago and the walking lunges started growing my glutes. Wife complemented them and said they were her favorite. So uh yeah, here I am now a dude trying to grow them judie cakes! Hahaha thank you guys!

Another fruitful episode and well laid out. I grew up with back issues, wearing braces for years, and finally discovered developing my posterior chain and glutes brought pain relief. Building isn’t easy with my frame (tall) but I’m working towards it. Being a woman I feel people think you’re doing it for aesthetics with everything trending now, but there is a physiologic reason for their development. Great job gentleman!

I went from my glutes being a weak body part to one of my strongest body parts in the last 3 years by focusing on wide stance Smith machine squats, Romanian dumbell deadlines and hyper extensions with heals together toes outward. I am now 50 years old (male) with great glutes I found they grow easy I just didn't train them properly before.

This episode was released at the perfect time. I’m switching up my programming after these past 6 weeks and finally have the confidence and mind muscle connection to start loading the bar with my hip thrusts and now going to try to focus on my squats. Squats are definitely going to be a novel stimulus to my body because I’ve avoided them like the plague. LOL ! This episode gave me confidence in where I should go next with my exercises. You guys never fail to deliver, thank you for all the information you guys give. You’ve truly changed how I treat exercising overall and my nutrition Your podcast is truly underrated 💪

Still locked in from Trinidad and Tobago loving all this content. Mind pump is my go too for fitness

Wow… I’ve been doing it all. 3x a week deads, squats, thrusts, plus unilateral and and weighted isolation moves. I’ve seen results but I’m gonna rethink it now because yes I’m probably overdoing it. But I will say that I STARTED, having never worked out, with moves like kickbacks and fire hydrants and bridges. That did help me to connect to my glutes and I did see results and build strength + balance, which allowed me to continue forward into these greater movements. I was an absolute potato when I started. My quads have always seemed dominant and I couldn’t get my glutes to do anything- so those “isolation” moves did help for sure! Like they said… So don’t fret if that’s where you’re starting. They do have value, at least for me they did. But this is all good advice and very helpful, I am thankful and going to experiment with a lot of this advice and see how I can refine my workouts to get more bang for my buck, so to speak. Thanks!!

Thick thighs save lives 🙌

10/10! I’m a 105lb petite mom of 3 and have STRUGGLED with the development of my butt for FOREVER! I’m a natural over doer in everything, workout 7 days a week if I could but the mapping of just three days a week is what I am determined to stick through! Thank you once again, the way you all communicate the Information makes you have that “Aha” moment and really puts everything into perspective!

This is super helpful for me. As someone whose never worked out in her 37 years of life I decided this year is my year. I’ve been having trouble connecting to the glutes. I’m working on hip mobility and such, which is helpful.

I dont do a glutes focused workout, but this has been a great episode. Plenty of good info in here. This is why I like to watch every video all the way through even when it's not on a topic I think applies to me.

I've hit a plateau in my squats and didn't consider that an imbalance could be the cause. Definitely going to try that out. Thanks guys, great and informative as always!

Love listening to you guys everyday! My genetics did not gift me with any glutes. In fact I’m pretty sure my parents have inverted asscheeks lmao. They go inwards. I call going to the gym for leg/glute day going to “build a butt workshop”😂 Ive made a lot of progress with building my legs and glutes, but I’d love to start on one of your programs soon😁😁

I love love love this podcast! Excellent examples for us to help move the needle forward! Thank you!

Love it! I’m 49 yo female Started with a trainer about 10 mo ago and have had good gains. But always learning and wanting to improve. Warm up connect with gluts Hip Bridges 3 set of 10 (connect with glut) 3-5 sets Monday: barbell squat Wed : hip thrust Sat: deadlift Single leg esp good Diet Eat more calories than burning High protein : 1g/lb Yes agree, my type we avoid calorie surplus and good reinforcement- can’t gain without it! Thank you so much 🙏

5’4, 155lbs, started my strength training journey December of 2022, so I’m still a beginner. Have been working my glutes 3 days a week and till this day have not incorporated hip thrusts due to not knowing proper positioning and fear of it affecting my Diastasis Recti from a C-Section birth. Thank you for uploading this video and providing this helpful information. I have to do more research on diastasis recti friendly flute exercises.

Been a listener since episode 1 female fitness myths exposed, you 3 changed my life and gave me a passion to help others in fitness and pursue a career in physical therapy and personal training. Will always tune in to some good old mind pump with my 3 amigos!

I'm happy that you guys started dedicating an entire podcast about glutes. Instead of talking about privatelife.

Romanian deadlifts, Bulgarian split squats, walking lunges are also all great in my opinion! They put a great stretch on the glutes which seems to be more hypertrophic. Also glute ham raise/hyperextension/reverse hypers are great for people worried about spinal loading

I've never had a more timely video in my life. A couple days ago, I added "glutes" to my workout plan for tonight and had just sat down to figure out how to do that when this notification popped up.

Since listening to the podcast I’ve started squatting more frequently for skill acquisition (alternating heavier with lighter days to reduce injury risk). Thanks for empowering us all through educating!!

Hey guys, shout out all the way from Namibia!🇳🇦 Love your program so much! Can't wait to get home in the evenings to listen to your latest drop. Each episode has at least one point I can relate to. Great well informed content and I enjoy the personal things you tend to add outside of fitness too. Keep it up! 💪 Thanks for pointing out to be mindful of fatigue and optimal dose vs do able dose - guilty. P.S. Mind Pump Clips is just as great, love using it to recap on important points I want to refer back to from the full episodes

Started day 1 of phase 1 today of anabolic advanced, and man what a workout! Thank you guys for picking me last week! The structure is amazing!!

Loved this. I’ve tried everything since I hold most of my fat in my lower body. I’ve noticed that when I upped my protein and focused and doing squats and deadlifts properly slow and controlled have worked the most for me. Floor bridges with a band helped me connect the most to my glutes. I do enjoy hipthrust , split squats and back extensions loaded with a glute focus.

These masterclass episodes are SO helpful! They’re probably my favorite.

Came here from @missfitandnerdy and I'm so glad! After 3 years of different trainings and programs that went nowhere, I thought I know a thing or two. Butt, this has been a very humbling experience listening to your show! Consider me a new addition to your massive 353k follower group!

I'm finally at a place in my fitness life where my diet is down and I've been so consistent with my workouts. I'm not afraid of muscle, and love to lift heavy. I'm excited for the body changes that are happening, fiiinally it really sunk in that it's all up to me to get things done. I'm building confidence every day in the gym and kitchen. Basically I've been on a 20 year bulk, poor diet has been such a distraction and hindrance. After my dad passed recently from being an unhealthy diabetic on paper for 30 years, it lit a fire under my butt to not waste any more time. Cheers guys, so much knowledge here. Xo

Definitely been focusing on my glutes and legs the last few years and I have been paid in full with both how my lower body looks and my improved sports performance.

I’ve been listening to MindPump for about 4 months. I have learn so much at the age 39 about health, weight loss and working out the ever before. Thank you so much on the information about glutes this is one of my hardest problem and hamstring to build.

Definitely implementing this info. So helpful knowing the most impactful exercises and more reps is not always better.

I learned from this episode our butt help us to stay upright when we are standing, to separate us from the floor, they give us balance and balance; so when the glutes are strong it positively influences any activity we do, be it walking to work or jumping in our training. Thank you

Great (master class) playlist and this is my favourite! Quick question: I do notice that I can load (clean) deadlift a lot more than front squat. My question is does squat make your deadlift better or the other way around or do they supplement each other better than other paired accessories for each exercise? Thanks!

I used to get teased for my glute shape, size, but I was always one of the fastest people and the highest vertical leaps amongst my peers. As I’ve grown up, it all makes sense now and am proud of my lower body size 😆

Great episode! Love the discussion of the isolation “butt burning” exercises…all I did for a long time!

I’m so glad my husband told me about mindpump! I listen all the time now 😊

I needed this episode! I’ve been trying to grow my non-existent glutes for 2 years now. I’m a little embarrassed to admit I haven’t tried hip thrusts, yet. I’d love to win this package, and I’ll be looking into the butt mod, for sure.

Masterclass is back, guys do yourself a favour, a look up the Masterclass episodes, back, shoulders and chest. These are phenomenal just like this one. Thanks guys for another great show

It may sound rare but you guys have been my special pill to grow my glutes trough your message and therapy you provide me to overcome my orthorexia and body dysmorphia. Appreciatte you all and I would like to have you nearest... Greetings from Barcelona ( Spain ).

I guess I need to do more hip thrusts cuz I still don't feel my gluten much when I squat. I always feel it more with thrusts or deadlifts also. Squat is all quad

I was JUST thinking how I'd love another masterclass episode, and what showed up in my feed today! Love it! Can't wait to incorporate the guys' advice for building the glutes into my training.

My problem is when my glutes stars to show some growth then I notice belly coming out too. I wish I had more glute gains only😅

I absolutely hate hip thrusts. But I'll deadlift or squat any time I have that option. So glad to see this after my IG feed was filled with thrust propaganda this morning!

I'm a true beginner and I'm focusing more on squats which led me here. Great points for someone learning. Thanks 👍🏾

New listener here. Wish I had access to the information you guys share when I was just starting out but very thankful to have found this podcast now. Cheers guys.

Thank you! Seriously need my glutes to grow!!! I love hip thrusts but I never forget my squat and deadlifts, I think all are beneficial. I'm def quad dominate so I need all of them to target all areas.

This is simply the best podcast hands down.

Thank you so much guys!….❤ so much appreciated from a mum who trains in the backyard 😅👍

Really appreciate the clarity of this video. 3 exercises, clearly explained both in function and dose. Ye are marvellous.

This video has just motivated me even more to grow strong glutes! Thanks for the helpful information, love it!

Despite the deep barbell back squats, I could never connect to my glutes. It wasn’t until I did Bulgarian split squats with a slight lean forward where I felt my glutes really light up

I could listen to you guys all day! You are all so engaging, entertaining and educated! Thank you so much for everything you share. 😊

20:24 Really appreciate this simple structure for growing glutes, especially the comment about having the isolation on Wednesday to make sure the back has a break! Do you think doing some unilateral accessory work the same day as the glute building lifts would help with balancing strength, or just take a break from those lifts and only do unilateral movements?

You guys are pure gem 💎❤ I’m going through a phase where i think i have tried everything and nothing is working for me. You guys have been the light at the end of the tunnel for me. I still try to learn as much as possible through your videos cuz I can’t afford your programmes (maybe someday) 😅😢

Squats are a quad exercise, they are not hip dominant. RDLs, hip thrusts and Bulgarian split squats are the best 3 exercises for glute growth in my opinion. 3-4 weeks is also too frequent to change the rep ranges.

My wife always trying to build great butt but for her and most of women don't eat right or sometimes overtrain or don't train properly.

Good call on the unilateral work. I've been doing pretty much exclusive bilateral work for quite a while now, besides like arm exercises. Gonna integrate some unilateral stuff in my next program.

Can’t wait to implement these in my routine.

Finally another masterclass! Keep up the good work guys keep it going.

Thank you for this video. I am currently trying to train myself for a show. I can't afford a trainer along with all the other costs of doing a show. I'm doing okay with muscle growth, but trying to grow my bum is harder than I thought. I will definitely implement these tips. Thank you! ❤

No better way to get ready to crush another work week than to close the weekend with Mind Pump baby! Get up, work your glutes, and Let's Go!!!💪💪💪

The MAPS Butt Mod is no joke. I had amazing results w this programming. 3 exercises at most in 1st phase, 3-5 second, and you just need to focus on quality technique, MMC, and progressive overload-the program does the rest (well, in any program that’s what you need to focus on, but I digress). (And be in a calorie surplus PLEASE-no way to build without the materials). And like they said, the 1st phase w lower volume I’m convinced is where most of my gains came from, when I re-ran it, I extended that out to 6-7 weeks honestly. Their quad mod is also amazing, although personally a quads, I responded better to high reps (just personal difference in muscle groups)

I've recently started doing hip thrusts.. right now 120 lbs is my max load. Two months ago it was just 70 lbs. Now I've added squats right after hip thrusts.. Holy muscle gains. I have a legit shelf now. Even my female coworkers comment how much bigger my butt is each time they see me.

🙋🏻‍♀️ which of these exercises work your side glutes/hips? I would appreciate any suggestions please and thank you 🙏🏼

Hardest area to gain for me, and this episode was definitely needed! Can’t wait to see the gains and functional improvements 🍑

I’ve learned so much in the past 3 months of listening. Thanks for another great episode!

Shout out from Saudi Arabia!! 🇸🇦. In Saudi, we don't have mixed gyms, either female or male. I'm a woman and got certificatied as a PT 2 month ago, and rn i have 13 clients -obviously all of them are female, and in Saudi, female weight lifting is not as popular. But I've seen it gain attraction in the last 3 years. And all my clients right now want to build their glutes, so thanks!!! Love your work!!

My favorite channel to listen to! Thanks for all the great insight 🎉

Thanks for all the tips! Maybe future episodes to dive deeper into the different variations in which you can perform squats (V squat, hack, barbell, smith, etc.) and how would you incorporate them in a plan without taking emphasis away from the big compound lifts. Also, if my gym is packed, I'll swap out barbell squats with reverse V squats. I still feel the emphasis on my glutes, thoughts on that swap? I do notice I can load more weight with the reverse V squat than the barbell squat. Thanks Mind Pump Team! 🤜🏽🤛🏽

you guys are the gift that keeps on giving. thank you!

You guys are awesome. Thank you for another breakdown. Anything glute related, I'm here for it. 3 heads are better than... you know 😉 Great content, thank you again guys!

Love this show, guys. You all provide such a wealth of knowledge.

Enjoyed this episode a lot! I’m definitely going to incorporate the advice given.

I like one of your videos every day and comment on most of them... And I'll keep doing it cause I love your content! Can you choose me as a winner please? 😁🙏

THIS IS THE EPISODE I’VE BEEN WAITING FOR!!! amazing content once again!

Strength mobility and balance is more important than hypertrophy. It's great when you're young but when you're older mobility and balance becomes more important to focus on while working out

The most knowledgeable podcast out there 🙏🏻

I’ve spent years working on building my glutes. Nothing had worked like heavy squats and hip Thrusts. Finally went from flat buns to a Mack truck back there. Super strong is what looks good 🔥. Like the fellas say, chase health and the aesthetics follow.

Lunges with a longer stride always light my glutes up.

20:06 every single episode has such beneficial information in it, having some IT band annoyance on one side. I'm definitely going to start incorporating some unilateral work into my trigger session days in MAPS anabolic.

Thanks for all your information. I'm learning so much from you guys, and I'm working on implementing that stuff into my daily life.

Thanks guys! I have trouble connecting with my glutes and this is great advise!!

For me I never liked squats. Im really short and I would always fall over whenever someone would say "your supposed to keep your back straight" It wasn't until I learned that I could lean forward a bit. I am blessed to live in Cali where I can take a gummy or Sativa instead of pre-workout. Never really felt anything close to mind muscle connection until I started doing that before a workout. Now that I understand the feeling I can activate my glutes simply by standing/lifting my legs a certain way. I still don't really like squats. Hip thrusts with a case of water, RDLS and hanging my legs off the bed and lifting them up with a booty band has really helped my booty. I've always had the shape, but my butt was mostly fat before, now it sits up and bounces back like a basketball. I couldn't be happier. Im currently working on losing 10-15lbs of fat to further reduce the cellulite in my legs. I've only been lifting for 2 years - mind you I lift light. I prefer light weight and high reps to some good music. my max is only 80lbs in my legs even tho I could do 120-140 depending on my energy lvl - and my cellulite has reduced so much its not really an insecurity for me anymore. I never really do core, or arms/back. But just from lifting and walking about 10k a day the rest of my body is just naturally toning up in time. PS YOU HAVE TO EAT. For months I would lose inches, but be mad the scale did not move and try to starve myself while trying to lift. IDK why it took me so long to understand I need to eat more when I train. Once I added another protein shake, and a little more meat at dinner, I stopped feeling sore tired all the time.

So much great educational information here. Great show. Thank you.

Kettle swings to warm up for that mind muscle connection 🙌

Starting phase 3 of anabolic next week. Glutes are a weak part of the chain. When the glutes start firing on the back squat I feel stronger and more stable. Right now I have to move super slow in the back squat to make sure I'm connecting at each point of the range. I'm so happy that I've found a couple hacks to help engagement. Adding in some hip thrust might be good, but I also find getting some hamstring isolation action really helps me too. I think it's because the hamstrings are probably weaker than my quads.

For me hip thrust are to squats and DLs like dips are to barbell bench press

Great episode! Thank you guys!!!

Im 5 foot 1 and 132lbs ive built my glutes over the last year to a point where i want to really get hyper focused in going next level ans including more weights....as a beginner if i dont have bar bells, do you have recommendations for dumbbell weight to get started for my height and weight? Also what do i eat before a workout and then after a workout to help power through it and then to aid in growth and recovery?

Great episode, super helpful info as usual. Thank you!

Hooray! Love the master's classes!

Starting the gym today again! 💪🏻

If you don't have a playlist of all Mind Pump masterclasses, you should. Boom! 💪🏽

Talking about Muscle imbalance, what would you recommend in the case of a clear imbalance of size, left being the biggest, but when it comes to strength the right muscle is the strongest? Because I have been doing unilateral movement to correct that, working in the 10-15 reps, with a very controlled movement, it doesn't seem to take effect

I’ve been having issues with my right knee for a few months now and what you guys said about imbalances sounds spot on in my case (back squat stalled because I keep having to back off or postpone leg day due to the pain). Looking into unilateral movements asap.

Arms and delts have been one of the hardest bodyparts for me to grow, lower body jas always been easier for me.

This was very helpful,thank you.

Ladies. Sumo deadlifts work mostly the inner thighs. Conventional deadlifts work the entire leg, glutes, quads, and hamstrings. Romanian Deadlifts work mostly your hamstrings and glutes. Remember this key, the Deadlift of any kind is a push not a pull. If you pull you work your upper body which would be wrong technique, pushing your feet in the ground doing deadlifts is when you work your legs. Arms are just straps hanging on to the bar. If you feeling it in your back you are totally disengage the legs and defeat the purpose of doing deadlifts .

Love my glutes and so does my guy LOL. I was blessed with a butt , however i have developed it with the help of my trainer to be lifted and round.

It used to be funny to me that people want to develop their glutes because I always thought that meant you get a bigger butt, but I have learned over the years, especially after having knee problems, that strong glute muscles help with knee function. I carry my extra weight in my hips and butt, and I was worried it would make my lower body bigger than I wanted. Thanks for the info!

This was incredibly insightful! I love this and has been so helpful for someone like me who's still learning & also rehabilitating an ankle injury