If you have tried everything to grow bigger glutes but nothing seems to work, then this is a video that you have to watch. Here, I’m going to show you how even doing squats, deadlifts, hip thrusts and pullthroughs may not be enough when it comes to getting better glutes. The issue has to do with something called neuromuscular inefficiency with the glute muscles. Another term for this is a lack of mind muscle connection.
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If you want to grow bigger glutes you have to be willing to take a step back if this is something you have and do something about it. Often times, this means doing less in order to get more.
First however, you should do the following test to see how strong or weak your mind muscle connection with your glutes really is.
Get down on the floor on your hands and knees. Start by extending one leg back as far and as straight as you can. From here, lift the heel up towards the ceiling by lifting the leg up. Notice how it feels in your glute maximus. Do you feel an intense contraction as if you just rolled up your shirt sleeve to flex your biceps?
If not, then be sure to test the other leg as well. Either way, you are going to want to do the glute exercise shown in this video.
If you do have a strong connection then be sure to do the following, check the position of the foot on the lifted leg. If your foot is turned out with the toes facing the side rather than pointed straight down to the floor then you used muscle substitution to make this happen and you really don’t have strong enough glutes and need to do the glutes exercise shown.
For the exercise for your glutes, I’m going to give you two options. The first requires a simple pullup bar and resistance band. The other can be done with just your own bodyweight.
Start by hanging a band around a pull-up bar and stepping your foot up into it. Anchor your hands against the sides of a doorframe if you do this on a doorway pullup bar or against something sturdy if you do not. Take a couple of steps backward so that your body is angled forward at about 20 degrees.
From here, allow your hip to rise as much as your range of motion allows you to as the band pulls your knee up to the ceiling. This is an important part of the glutes exercise since it will increase the overall range of motion that your glute muscles have to work in and will help in developing the neuromuscular connection that is lacking right now.
Start by pressing your foot flat down against the resistance of the band. This will create resisted extension of the hip with far less quad activation than would be normally seen with the straightening of the knee from the bottom position of a squat. As you get the leg close to vertical, continue pressing now back behind you. The angle of the band will change slightly as it wraps around your body, allowing you to get continued resistance against the backward pressing of the foot bringing the leg into further extension behind the torso.
Keep pressing and attempt to lift your leg up as far and as high as you can. The work of doing this against the downward force of gravity will be further resistance to the gluteus maximus. If you want to get the glutes to grow you have to be sure that you’re not substituting other muscles to do this. Be sure that the isolated extension is happening from the contraction of the glutes.
If you don’t have a band, try the variation shown against the wall.
Here you want to press one foot flat into the wall to lift your torso off the ground. Keep pushing until your hip is at neutral or even slightly beyond. Be careful to push through a flat foot rather than through the heel since you don’t want to turn this into a hamstring curl. If done right, the glute maximus will be the main muscle driving this and will respond with better strength.
When the glute max strength is improved, the performance on all of the other big lifts like squats, deadlifts and hip thrusts will improve as well.
Learn to recruit your glutes and wake up your glutes from the dormant state they are in right now with this exercise.
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