Glute training for powerlifters- Advantages: 1) Stronger squat and deadlift 2) Allows you to arch and leg drive more on the bench, improving 1RM 3) Adds mass, allows you to eat more food Disadvantages: Kinobody might call you gay

This dude singlehandedly saved my lowerback when he showed me the heavy hyperextensions with focus on glutes a while ago... i had bad sciatica and no doctor told me that the cause for my injuries was a very weak posterior chain. They put me on some crap therapy which didn't work in the slightest. Then i watched Alec, and when i started working my booty like crazy my back pain slowly disappeared and i can even do heavy romanian deadlifts now. Glute supersets all the way baby, shoutout to Alec for keeping it real and not selling out after all this time.

Who are you calling a pancake 🍑??? 😂 Too many guys are afraid of targeting the glutes b/c they think it’s feminine, but it’s actually such an important muscle group to strengthen.

The necessity of glute development didn’t hit me until I started having excruciating lower back pain every time I did a barbell squat beyond parallel. Now it’s one of my main focuses.

The glutes really are an under appreciated muscle in the strength community. I actually bought Brett Contreras’ book “the glute lab” for my off season training to help my squats d deadlifts. My wife loves my programming for her now too and I certainly don’t mind the side effects of programming for it either lol

I'm literally the only guy at the gym that train glutes and I don't care my squats went up massively thanks to hip thrust

My boy already got called out on having "girly legs" and just not gave a f*ck and said... let's leave the fragile masculinity aside and let's train this... awesome video man! Thanks for the info!

If Big Z trains his glutes we all should. Think isolateral glute machine is the most direct way to train the glute.

Alec, the ATG split squats are EXACTLY what you're looking for. Light loading or even more and full ROM from BOTH glutes (one helping in hip extension, the other in hip flexion). It's the one exercise that gave me the smoothness you describe in this video. I used to struggle with glute bridges in the past, not feeling the "activation" so much, but ATG split squats saved my glutes', knees' and ankles' stability AND overall athletic strength and now I can benefit from glute bridges again! Keep up the great content, we need more coaches/content creators like you here❤️

As a man, I love training glutes and have been doing so for years since I had a low back injury that turned out to be a glute medius injury. Plus it’s fun having bigger glutes than half the girls at the gym lol

Reason 1. Glutes make deadlift better, reason 2. Girls like thicc bois. But reason 3 and most important of all, we cannot return to monke without gorilla glutes

I’m JUST now emphasizing glute training. They’re my most neglected muscle group

First!

I've really liked the combination of hip thrusts & heavy kb swings for strength & hypertrophy and then translating that into power & explosiveness. my primary focus these days is rock climbing, and increasing my strength and explosive power through hip extension is doing wonders for my ability.

"while most of you sorry sabs are walking with a pancake ass" Bro u don't need to call me out this directly LMAO

The hip thrust increases the density of your hip bones tremendously....That alone is a good enough reason to start doing the hip thrust

Lmao Rippetoe be like “F*ck this silly bullshit, hwhat you need to do is, Squat & deadlift, do your faahves & drink your milk”

Quality content here. Watched your video on alpha destiny and now this... and I am sold. You sir have earned a new subscriber

Was recently programmed barbell hip thrusts by my coach. While initially I was reluctant because I thought I’d look silly, I’m now really happy with the results. In particular, you can see my deadlift form is quite a bit improved as I’m getting into better starting positions and finishing with more power.

I was one og those Guys saying hip thrusts are gay and so on. But since I incorporated Them into My training following the principles laid out by enkiri here, I ve been squatting bigger and running faster with less sore knees. And Im almost 50!

Dying at the prison shower reference, lol lots of good info as always. Surprised you didn’t mention the benefits strong glutes offer combat athletes, goes to show they don’t benefit only the lower body but all of it.

9:26 "The one part of the glutes I really want to touch on today"

Very informative, Coach

11:12 caught me off guard lol 😂

The very sudden and brief EDDF reference made me spit out my Bang in laughter.

Funny you made this video today. Because I woke up with sore glutes from those squats, deadlifts, Bulgarian split squats, and RDL's I had yesterday.

Strong glutes --> no lower back pain --> training longevity --> long term gains... The good morning, farmer's walk, hip thrust, and Rubish deadlift (hyperextension deadlift hybrid) have not only kept me injury free, but given me great posterior chain benefits too! The glutes are the most important muscles in the body for me.

Jesus Christ. I remember when I saw a video of you when I first entered the "strength side of Training" and I was like this skinny fook can outlift me for fun. Glad to run into u after 5 years.

I have a friend in college who is pretty strong naturally. He pulled 375 lbs without almost zero training. But he didn't want to go to the gym regularly, as he feared he would get bigger glutes.

I like doing hip thrust for high reps (15+) , contracting hard at the top and glute bridges heavy for explosiveness (6-10). Definitely a great accessory movement for squat and deadlifts

As a kid I always noticed athletes had huge butts. Think about it, baseball players, Olympic wrestlers, football players, gymnasts, sprinters. So even as a kid I understood the butt is an important muscle that should be prioritized. That's why the Athlean X claim of to "look like an athlete you have to train like an athlete," is confusing considering he himself lacks something important to athletes, a big butt.

In my experience hip thrust have a great stimulus to fatigue ratio.

This was just the kick in ASS that I needed.

My name is Gluteus Maximus Decimus Meridius, Commander of the Armies of the twerk, General of the bootylicious Legions

You convinced me to drop the weight. Just gonna try out lightweight tomorrow!

I used to love doing the hip thrust because I thought it’s kinda fun. Received many stares from other dudes in the gym too. However, I believe it did unironically helped my DL a lot. I ended ceasing it at the moment since my glutes feel disproportionate and I believe that DL/variants can also help. Though, I should incorporate it again in the future whenever I can hit the gym again.

After incorporating hip thrusts for a few weeks, I have noticed my sumo deadlift hip mobility is drastically improved, and I feel like I can effectively activate my glutes at the bottom of the squat

I've been doing hip thrusts for volume and high weight for years. I credit that exercise and deadlifts for fixing my lower back issues

14:12 hahaha! Brilliant way to explain the feeling. Hip thrusters are awesome

totally agree! a must do exercise to strengthen and stretch the glutes, especially for people who have desk jobs

I want big butt because butts support our posture and cardio endurance

Glutes are an extremely underrated part of the squat, especially if you're a low bar guy.

Best glute exercises: 1. For hypertrophy: Bent leg hip extension on multihip machine. This is best glute exercise because it combines the benefits of hip thrust (isolated glutes by shortening hamstring) but has a superior range of motion and resistance curve. 2. For athleticism: Single leg deficit hip thrusts. Hip thrusts isolate glutes by shortening hamstrings. Performing these at a deficit let’s you get greater stretch on the glutes. Doing unilateral hip thrusts better involves the side glutes for stability. 3. For strength: Sumo / horse stance RDLs.

I use the smith machine (in the gym) for the hip thrust/hip bridge and in my home the barbell off the floor. Works great!

That jump is amazing!

I've always found decently heavy reverse lunges to be effective at tearing up my glutes.

Was doin hip thrusts and some bodybuilder walks up to me and told me he's studied all the famous bodybuilders and that none of them do it. I politely asked him what his squat numbers were and he said 185x10....boy if you don't get outta my face

Another great exercise that has helped me is a Deficit Trap Bar Deadlift.

"A pancake ass is a terrible terrible thing." Thank you.

What about reverse hypers? Do reverse hypers target the glutes (probably not as well as hip thrusts) without the hamstrings playing as big as a role as the other exercises you mentioned (RDLs, DLs, good mornings, hypers, etc.)? Great video!

I started using the "booty Buster" and the glute extension in the gym, cleared up hamstring strains I was getting doing sprints. not looking back

Been doing hip thrusts dedicatedly for a few months now and was wondering when you'd talk about them and dedicated glute exercises in general. Good stuff You might want to check out Bret Contreras, he's got really good info on glute exercises as he's the self described "Glute Guy".

Great stuff.

Bruh the random eddf reference at 11:13 caught me so off gaurd lmao

The female vanity drive to build the biggest strongest muscle pivotal for athletic performance, posture, low back pain prevention, fall prevention ... Agree it’s actually a good thing - DPT And Hip abduction is weak on almost everyone over 50

I’ll definitely try this. I want to be more thorough in my training so I can be faster and more explosive.

Damn! That box jump tho😅

Great video! so true about hip thrusts!!! they saved my ass (no pun intended)! hey, I love that wooden box you are training with at 11:00. Was it homemade?

Good job bro

11:10 Alan Roberts impression

Austin Baraki rolling in his sleep over this.

box squats just below parallel + strict reverse hypers

I’ve literally tried to “like” this video a dozen times and it won’t fucking stick.

Collab with the Bugez, Juji Mufu and Coach Joey

Glutes are aesthetic af, I’d say they’re one of my strong points

Have you ever experimented with RDLs with knees bent to 45 degrees for glutes?

I already have a glutes bigger than most of the girls as a dude

I do a ton of kettlebell stuff, my glutes are covered, in fact, it seems to be the only area (along with hamstrings) that I can build muscle with KBs, but hey.

You could also elevate your feet on a glute bridge in order to increase range of motion.

How come there's a big discrepancy between some people's hip thrusts? I've seen Natural Hypertrophy and Enkiri use around 225 and I've seen some women use 400lbs lol

Hip thrust 2 weeks in a row then hit smith machines hip thrust to overload on the third week and then the 4th week lighter weight glute bridges will develop the glutes and prevent overuse and satisfies gym ADD

Hot take as usual. There are a couple butterfaces with severe psychological issues that I follow solely for their low self esteem motivated glute and leg expertise. Credit where its due.

Damn! Who is the girl in the thumbnail?

If there's no mention of cheeks clappin', I don't wanna hear it.

I wonder if hyper extensions would be a decent alternative to the hip thrust.

Glutes are easy to get, quads are more difficult

Thanks I’ll incorporate these workouts in my twerking sessions

Hamstring has more capability of fast twitch muscle, is that why hamstring dominants in a lot of the other posterior chain movement?

Hey Alec, What are your thoughts on doing back lunges, especially with an elevated front foot, for glute growth and strength?

Man, I don't need it. My lower body is godlike just with squats and deadlifts.

Man I don't do any direct glute work at all and I have a massive dump truck ass. Once I start direct glute training, it'll be game over for all the instagram models. I'll be the prettiest bitch in town.

Bret Contreas would love this.

Always isolated the glutes here... btw did you guys know SSS used to rap under the name Skiggy Rapz?

GODDAMN Alec those buns are crispy!

PAS. LOL... yep, I need to do some work haha :)

Hey have you done research on isometrics? I would love to see your research and take on the topic.

RIP my jeans - literally 😄

Wouldn’t you get a better contraction if you finish the ROM on those hip thrusts?

Alec's way to annonce the opening of his only fans account

"Training hip extension..." fuck, this is smart idea

Stares at own ass... 😭 I do really need to gain the balls to do these in the gym without worrying bout the looks I'll get.

We need more cameos from your dog

Glute bridge is my strongest lift 😎

ok i subscribed

I started doing single leg hip thrusts using my couch and a dumbbell at home. It is exactly what my glutes/lower back needed.

What about reverse hypers?

Lmao pancake ass 🥞😂

I love hip thrust. I never trained them because I was blessed with a nice butt ...but (lol) as of late due to an injury I hip thrust 2x week along with Front Squats, RDL and Deficit Lunge.. Women and Fellas hip thrust are good addition to your training.

Man i love the american style neighborhoods

i dont have a stable bench in my homegym at the moment, should i just do glute bridges or there is a better movement for the glutes