See below for a breakdown of the research! Also, as some of you noted, RDL's (glute focused) aren't in the routine. I think they're a great glute-growing exercise and I've included them in some of my past glute videos. For me personally, I've been using hamstring focused RDL's and instead using the exercises I shared in this video to serve as the majority of my glute work. However if you are serious about prioritizing your glutes, then I'd definitely throw in glute-focused RDL's into this workout or somewhere else in your routine! Or, swap them in for some variety later down the road. Good luck! HIP THRUST VS BACK SQUAT GLUTE HYPERTROPHY www.biorxiv.org/content/10.1101/2023.06.21.545949v2 HALF SQUAT VS FULL SQUAT GLUTE GROWTH pubmed.ncbi.nlm.nih.gov/31230110/
Hi Jeremy, I have a question, if I burned 3,000 calories through the day and while I want to gain muscle, how much protein and how many calories should I eat at least per day?
hey Mr Jeremy i wanted to ask what dose creatine do to your lower parts of your body like your legs because i am done my own research about creatine and i haven't found much on what it does to your legs can you help me out.
Doing squats with long long length partials may have beaten hip thrusts for growth. Ie. going deep and not coming all the way back up (use less weight than you normally would). Hip thrusts don't load the glutes in their lengthened position.
@@Rikku147if you're overweight or out of shape (both are me) I recommend either doing normal squats until you get really strong quads, and progressing to split squats before bulgarian split squats. Make sure you get the form correct, otherwise you're going to feel like you can't balance at all and your back foot is going to hurt like hell. But if you get the right position it'll actually feel pretty natural just hard
@@Rikku147So is the walking dumbbell lunge. 25-30 pounds per hand is brutal. I seen this one man use 130 pound dumbbells. I could not imagine attempting that.
@@Rikku147 just start small and slowly build resistance. It's going to take a LONG time, it literally took me months to advance by only a little bit in weight. Bulgarians are so hard because they take squats and shift a lot of load onto the hamstrings and glutes which aren't as strong as the quad.
This book completely changed my life! Muscles: Every Man’s Dream taught me how to train more effectively and how to think about my goals. Highly recommend it to anyone ready for a real transformation!
Holy crap someone besides Brett who does hip thrusts correctly! If you pause for 2-3 seconds at the top that's when your glutes will REALLY get demolished. They make me pretty nauseous so I do them very heavy in a lower rep range but super set with single leg glute bridges. Brutal.
I’m a female and the best prompt for me when doing hip thrusts to get glute engagement and a straight back rather than arched came from Shona vertue. She said the pelvic bone should be “on offensive” lol and pointing up to the ceiling, think about tucking the tail bone under and scooping up. The pelvis should never be in an anterior tilt.
If anyone is watching this in 2024 I have started doing exactly what he said around the beginning of August. The gains are undeniable! Just takes good diet and consistency but if you have discipline with this routine you will see results !
I have been getting in decent shape through diet and weights around the same time and I literally just looked at my ass and laughed at it. That's gonna change. Hearing this worked for you is enough for me to go blast it out.
Been awhile since I watched your vids, but wow your vids have gone up multiple levels. Not to say they were bad or boring before, always informative. But the interactiveness is next level! Wow I love this! Thank you!
Bulgarian split squat on a smith machine works great for me... also a life fitness leg press machine works good 1 leg at a time, you kinda sit sideways and push through your heel....it kind of mimics a lunge if done properly.... I've gotten plenty of compliments over the years & requests from women asking what exercises I do.....so it works for me....you explained the split squat perfectly! I just prefer a smith machine so I can add a good amount of weight and not worry about balance
I had been a weightlifter for 3 years and hit a plateau. (I’m a lady if that matters) I was so stuck and also extremely discouraged. I just wasn’t getting any bigger. I listened to Jeremy’s videos and utilized his tips for each muscle group. I’ve done this for about 6 months (I had a set back last month due to an abdominal surgery recovery) even with my set back I have made 5 lbs of gains. I’ve really focused on getting enough calories and protein in as well. The shape of my body has changed significantly. People at the gym ask me what Ive been doing differently.. it’s noticeable. 5 lbs doesn’t sound like much but you are also losing fat and exchanging it for muscle weight. Thank you Jeremy. No other advice was helping me.
Great advice all round. My gym got a Hip Thrust machine in a while back and I could never be bothered setting up barbell thrusts ever so this was a blessing for me, damn if I didn't feel it in my butt muscles the first few times though 😬 I put on some pants that were a good fit on me a month or so later and they were tighter than I remembered, thought 'Damn am I putting on weight again?', nope, putting on ASS 😅
Hip thrust literally changed my entire physic, I thought I had bad leg genes even after years of lifting. The added strength to my glutes gave me way more squat range and strength not to mention made me faster, better balanced, ect. I just wish I had known sooner.
Thanks for the single leg dumbbell hip thrust for those of us who don’t have a barbell! I’ve been trying to do hip thrusts with two dumbells and it’s pretty uncomfortable 😂
To enhance the stretch and activation of your glutes during squats, try to go as deep as possible while maintaining proper form. This means ensuring your thighs are parallel to the ground at the bottom of the squat.
Decline Smith machine reverse lounges been doing wonders for me. You don't even need to add any weight to the bar at first, it really challenges you. For comparison: Mike Israetel has said he does series of 15reps with just 10lbs for that exercise
People are such trolls. I think they are either some immature kids who haven’t fully developed frontal lobes yet, or people with real cognitive impairment. Either way, Jeremy , I love all your videos, how you post them with science and to help us. Thank you 🙏🏾
The animations in your videos are a big help in understanding form and what muscles should be "switched on" during the various exercises. Also, the level of comedy is 100% 🤣
I have been watching your vids on and off for years now.. and im always impressed that whenever i do come back you've made Significant Visible progress each time! Like seriously, i didn trhink your body couls grow anymore and here you are! You look perfect! Congrats! 👏🏾👏🏾👏🏾☺️✨
every resource I see online is saying step-ups are the most glute engaging exercise, but now that I see the bulgarian split squat it looks like just a modified version which is awesome since I don't own a giant box to "step up" or a crossfit gym membership
For me you have obe of the best clear explanations about exercise form/cues. However in the present post, you only have exercises for hip extension! Squatts and bulgarians are working the same function (bulgarians also some stabilization). I would prefer to include an abduction, extrrnal rotation ficused exercise instead 😉
As a new viewer I love the informative nature of your videos, but damn, they’re so funny, don’t change a thing. It’s always better to get things done, but have a good time doing it. Thank you I just subscribed.
I mean, walking lunges where you lift your rear foot entirely off the ground at the beginning of the lift portion are basically Bulgarian squats plus. You can load those up with dumbbells as well. Every time I do them my buns AND my quads are on 🔥 🔥 🔥
20 years of daily lifting - The best glute is high foot placement on a leg press and push with heels 2nd is single leg bridges pulse and half reps 3 is stiff leg deadlift or it’s variation..
Thank You for this!! With this info & exercises I think I'll get my butt back 😁 I'm an very active person (Farm Life), & I exercise for mind & body peace (cardio & strength). However, for the last decade my glutes have been deflating. I THINK it's from my lumber vertebrae issues that cause intense spasming of my piriformis, specifically the right side, & that glute is flatter. The Bulgarian Split Squats are AWESOME! Other then the Clam shell I can never feel my glutes, but after incorporating Split Squats into my routine, my rear end was on FIRE ❤🔥Even the next day. Can't Thank you enough for turning me onto the split squats, as well as all the science based knowledge behind exercising specific muscles 👍
I HAVE ARTHRITIS IN MY HIPS AND KNEES AND THE EXERCISES YOU SHARE HERE WOULD LEAVE MY HIP AND KNEE JOINT VERY SORE! HAVE YOU GOT AN ALTERNATIVE PLEASE. HOPE YOU WILL REPLY WITH THANKS.
Gluts are the spot where your body likes to store fat so, if you lose a lot of weight your butt will shrink, your pants will get loose and you need to fill that space with some meat... your gluts. Exercise becomes a must. I'm about to be 80 with severe arthritis so I try hanging onto the back of a chair and do some gentle squats. Just standing up or sitting down hurts so gentle does it. Rust never sleeps so keep the muscles working.
This could be the most comprehensive video about HOW to do these exercises I have seen yet. Every detail is explained perfectly. I would never have known the importance of feet position was so important in activating the glutes. Thank you so much Jeremy !!!
I realize this comment doesn't relate to this video at all lol but I wanted to request if you could make a video where you guide us through a dynamic stretching routine. Would love to be able to just put the video on and follow the routine as you do it. Stretch for 5-10 mins while you walk and talk us through the stretch. Could be a different area of content for your viewers where we can follow along a guided dynamic stretching routine. You could even use the same stretches you recommended in videos like this one (ruclips.net/video/sOuKeVuej9E/видео.html) or this one (ruclips.net/video/MncQw-H3MPU/видео.html) just the pace of the video would be something we could just follow like an actual stretching guide before we lift. Does that make sense?
For future reference, the relevant slide is at 8:33 : *EXERCISE* *SETS* *REPS* Hip Thrust (Barbell or Dumbbell) 1-4 10-20 Bulgarian Split Squat 2-3 per leg 8-12 Squat (Barbell or Dumbbell) 3 6-10 FOR HAMSTRINGS: Seated or Lying Leg Curls 3 10-15
If you are saying these exercises are the best help to increase glute size, then I am going to assume you did these. Therefore you shd have proof. Your photos of before and after Yes? No?
I’ve learned a lot through blowing out my knee, what was the culprit? single leg LUNGES. Anything that is a lunge motion is going to eventually kill your knee, my physical therapist said he never recommends lunging motion workouts due to this exact reason 😩
Doing Bulgarians on a smith machine is even better/faster set up, isolates glutes even more taking out grip giving out, and also lots easier to stabilize
Bulgarian split squats are brutal torture lol, I both love them and loathe them. They're my primary squat exercise since all I have are dumbbells, but they give excellent results.
One way I brought more glute activation into my movement in general was to do deep air squats that were driven by glute contraction rather than quad activation. Imagine you're standing on ice and the only way to stand back up is to squeeze your glutes and hamstrings to bring your legs together and bring you upright. As I got used to firing those muscles more, they naturally came online during quad-dominant moves as well. This is especially useful for training unilateral movements like shrimp squats so your glute medius and minimus aren't trying to over-compensate.
Thank you!! We're about the same body type, 4'11 120#. Sumo deads haven't worked for me! I always thought i was doing something wrong. Thanks f9r reassuring that conventional is our thing. Also.... I agree, hip thrusts aren't for me. I can get up to 255 for 5r, but I don't feel my butt as much as I should. I'll stick to what works! Go JTS!
Hey Jeremy, Really appreciate all the work and effort you do, really helped me change my life style around. This video was really helpfull but as a man I suffer from Hip dips, Could you do a video on helping that area out? I do these exercises but it seems the dip just gets worse.
All I can find online is girls telling other girls that its normal and not to worry about it, but as a guy who has spent 6+ years in the gym it sticks out a weakpoint in my figure.
Bulgarian squats are best done on leg extension, stand in front of it and use it's roller to rest your leg and then perform them instead of using normal bench which moves in between
See below for a breakdown of the research! Also, as some of you noted, RDL's (glute focused) aren't in the routine. I think they're a great glute-growing exercise and I've included them in some of my past glute videos. For me personally, I've been using hamstring focused RDL's and instead using the exercises I shared in this video to serve as the majority of my glute work. However if you are serious about prioritizing your glutes, then I'd definitely throw in glute-focused RDL's into this workout or somewhere else in your routine! Or, swap them in for some variety later down the road. Good luck!
HIP THRUST VS BACK SQUAT GLUTE HYPERTROPHY
www.biorxiv.org/content/10.1101/2023.06.21.545949v2
HALF SQUAT VS FULL SQUAT GLUTE GROWTH
pubmed.ncbi.nlm.nih.gov/31230110/
Hi Jeremy, I have a question, if I burned 3,000 calories through the day and while I want to gain muscle, how much protein and how many calories should I eat at least per day?
hey Mr Jeremy i wanted to ask what dose creatine do to your lower parts of your body like your legs because i am done my own research about creatine and i haven't found much on what it does to your legs can you help me out.
Doing squats with long long length partials may have beaten hip thrusts for growth. Ie. going deep and not coming all the way back up (use less weight than you normally would). Hip thrusts don't load the glutes in their lengthened position.
@@supercal333 thanks
😊
1:48 Hip Thrust
4:12 Bulgarian Split Squat
6:35 Squats
The bulgarian split squat is actual hell
@@Rikku147if you're overweight or out of shape (both are me) I recommend either doing normal squats until you get really strong quads, and progressing to split squats before bulgarian split squats. Make sure you get the form correct, otherwise you're going to feel like you can't balance at all and your back foot is going to hurt like hell. But if you get the right position it'll actually feel pretty natural just hard
Doing god's work
@@Rikku147So is the walking dumbbell lunge. 25-30 pounds per hand is brutal. I seen this one man use 130 pound dumbbells. I could not imagine attempting that.
@@Rikku147 just start small and slowly build resistance. It's going to take a LONG time, it literally took me months to advance by only a little bit in weight. Bulgarians are so hard because they take squats and shift a lot of load onto the hamstrings and glutes which aren't as strong as the quad.
This book completely changed my life! Muscles: Every Man’s Dream taught me how to train more effectively and how to think about my goals. Highly recommend it to anyone ready for a real transformation!
Holy crap someone besides Brett who does hip thrusts correctly! If you pause for 2-3 seconds at the top that's when your glutes will REALLY get demolished. They make me pretty nauseous so I do them very heavy in a lower rep range but super set with single leg glute bridges. Brutal.
nice tip erika!😊
@@vivarantxIs Erika taken? Lol
‘Nauseated’
I’m a female and the best prompt for me when doing hip thrusts to get glute engagement and a straight back rather than arched came from Shona vertue. She said the pelvic bone should be “on offensive” lol and pointing up to the ceiling, think about tucking the tail bone under and scooping up. The pelvis should never be in an anterior tilt.
Why’d this get no comments 🤷🏻♂️
Because no one could understand it@@christopher4247
Legit advice👍
Ah, thanks for the clarification
I have to focus on hip scooping like crazy because my pelvis/sacrum has a severe tilt. The mind body connectiin for me is huge
If anyone is watching this in 2024 I have started doing exactly what he said around the beginning of August. The gains are undeniable! Just takes good diet and consistency but if you have discipline with this routine you will see results !
I start now
How frequently do you do this routine?
I have been getting in decent shape through diet and weights around the same time and I literally just looked at my ass and laughed at it. That's gonna change. Hearing this worked for you is enough for me to go blast it out.
2:17 hip thrust form
5:49 Bulgarian squat form
7:13 squat form
Dang the editing is getting really good on these videos. Major props. And thanks for the info!
Omg the visuals and animation of muscles movements is so helpful. I really enjoy this format of teaching.
Yes, settling up for hip thrust is very time taking. Split squats are real game changers. Loved when you mentioned it.
I always appreciate Jeremy’s form illustrators. Keep up the good work mate!
Been awhile since I watched your vids, but wow your vids have gone up multiple levels. Not to say they were bad or boring before, always informative. But the interactiveness is next level! Wow I love this! Thank you!
Bulgarian split squat on a smith machine works great for me... also a life fitness leg press machine works good 1 leg at a time, you kinda sit sideways and push through your heel....it kind of mimics a lunge if done properly.... I've gotten plenty of compliments over the years & requests from women asking what exercises I do.....so it works for me....you explained the split squat perfectly! I just prefer a smith machine so I can add a good amount of weight and not worry about balance
I enjoyed the humorous touches in this video, as well as the informative content.
Every Jeremy Either video ever
I had been a weightlifter for 3 years and hit a plateau. (I’m a lady if that matters) I was so stuck and also extremely discouraged. I just wasn’t getting any bigger. I listened to Jeremy’s videos and utilized his tips for each muscle group. I’ve done this for about 6 months (I had a set back last month due to an abdominal surgery recovery) even with my set back I have made 5 lbs of gains. I’ve really focused on getting enough calories and protein in as well. The shape of my body has changed significantly. People at the gym ask me what Ive been doing differently.. it’s noticeable. 5 lbs doesn’t sound like much but you are also losing fat and exchanging it for muscle weight. Thank you Jeremy. No other advice was helping me.
From one trainer to another, this is GOLD!!!!!
5:41 Man I laughed way too hard at this
Snake (Metal Gear Solid/Super Smash Bros) reference
I assume they're good friends.
@@beyond_the_infinite2098 If that is a friend-level of interaction the world is doomed. Definitely smash
That's harassment
@@beyond_the_infinite2098 That's his girlfriend
Great advice all round. My gym got a Hip Thrust machine in a while back and I could never be bothered setting up barbell thrusts ever so this was a blessing for me, damn if I didn't feel it in my butt muscles the first few times though 😬 I put on some pants that were a good fit on me a month or so later and they were tighter than I remembered, thought 'Damn am I putting on weight again?', nope, putting on ASS 😅
Man the editing on this is stellar.
This channel is hands down one of the best fitness channels
You really deserve having 6M subscribers
Hip thrust literally changed my entire physic, I thought I had bad leg genes even after years of lifting. The added strength to my glutes gave me way more squat range and strength not to mention made me faster, better balanced, ect. I just wish I had known sooner.
5:39 Okay, I chuckled.
That's harassment
@@UserRobot215 I hope you're joking.
@jayedwards7768 I'm not. That's sexual harassment. I hope the woman in the video is okay.
@@UserRobot215 lol It's a skit. As in fake. You just embarrassed yourself...
@@jayedwards7768 Did he have to touch her there in this "skit"?
Thanks for the single leg dumbbell hip thrust for those of us who don’t have a barbell! I’ve been trying to do hip thrusts with two dumbells and it’s pretty uncomfortable 😂
I stayed until the end. Thank you. That was a fantastic video. Good job
To enhance the stretch and activation of your glutes during squats, try to go as deep as possible while maintaining proper form. This means ensuring your thighs are parallel to the ground at the bottom of the squat.
the boys are going to love this one
Decline Smith machine reverse lounges been doing wonders for me. You don't even need to add any weight to the bar at first, it really challenges you.
For comparison: Mike Israetel has said he does series of 15reps with just 10lbs for that exercise
People are such trolls. I think they are either some immature kids who haven’t fully developed frontal lobes yet, or people with real cognitive impairment. Either way, Jeremy , I love all your videos, how you post them with science and to help us. Thank you 🙏🏾
The animations in your videos are a big help in understanding form and what muscles should be "switched on" during the various exercises.
Also, the level of comedy is 100% 🤣
For hip thrusts I use an 18" pad and a 50 lb medicine Ball. A lot less set up and since the pad is wider than a bench you can butt it against the wall
8:22...
Hip thrust(1-4 sets, 10-20 reps)
Bulgarian split squat (2-3 sets, 8-12 reps)
Squats (3 sets, 10 reps)...
Jeremy, there is actually no other guys glutes I’d rather see you than yours. Great job! JUICY!
As a 5'8 girls I struggle with Bulgarian split squats so it's okay to start off with something lower than a bench 💕
Great videos! Love the highlighted red areas and you get to the point with great detail!
I have been watching your vids on and off for years now.. and im always impressed that whenever i do come back you've made Significant Visible progress each time!
Like seriously, i didn trhink your body couls grow anymore and here you are!
You look perfect!
Congrats! 👏🏾👏🏾👏🏾☺️✨
very educational, and I love your sense of humor. Thx for the video!
every resource I see online is saying step-ups are the most glute engaging exercise, but now that I see the bulgarian split squat it looks like just a modified version which is awesome since I don't own a giant box to "step up" or a crossfit gym membership
For me you have obe of the best clear explanations about exercise form/cues. However in the present post, you only have exercises for hip extension! Squatts and bulgarians are working the same function (bulgarians also some stabilization). I would prefer to include an abduction, extrrnal rotation ficused exercise instead 😉
Thank you for addressing the headache of setting up for hip thrusts. I was about to give up on them. This information really helps!
As a new viewer I love the informative nature of your videos, but damn, they’re so funny, don’t change a thing.
It’s always better to get things done, but have a good time doing it. Thank you I just subscribed.
Cake up, boys!
Bulgarian squats are fire. Love them. The progress I've seen with them has no name.
I mean, walking lunges where you lift your rear foot entirely off the ground at the beginning of the lift portion are basically Bulgarian squats plus. You can load those up with dumbbells as well. Every time I do them my buns AND my quads are on 🔥 🔥 🔥
Damn this whole video is a great comedy! Would be digging this style of video for the future ones ;)
20 years of daily lifting - The best glute is high foot placement on a leg press and push with heels 2nd is single leg bridges pulse and half reps 3 is stiff leg deadlift or it’s variation..
I agree with the first 2 but i would do walking lunges as the 3rd exercise.🎉
this was such a great video and I loooove the graphics, they really helped!
Also fellas don’t confuse anterior pelvic tilt with a big but 😂
Thank You for this!! With this info & exercises I think I'll get my butt back 😁 I'm an very active person (Farm Life), & I exercise for mind & body peace (cardio & strength). However, for the last decade my glutes have been deflating. I THINK it's from my lumber vertebrae issues that cause intense spasming of my piriformis, specifically the right side, & that glute is flatter. The Bulgarian Split Squats are AWESOME! Other then the Clam shell I can never feel my glutes, but after incorporating Split Squats into my routine, my rear end was on FIRE ❤🔥Even the next day. Can't Thank you enough for turning me onto the split squats, as well as all the science based knowledge behind exercising specific muscles 👍
Pls share us your current workout routine
I HAVE ARTHRITIS IN MY HIPS AND KNEES AND THE EXERCISES YOU SHARE HERE WOULD LEAVE MY HIP AND KNEE JOINT VERY SORE! HAVE YOU GOT AN ALTERNATIVE PLEASE. HOPE YOU WILL REPLY WITH THANKS.
Thanks bro I will use this as my motivation for my glow up this 2024.
Gluts are the spot where your body likes to store fat so, if you lose a lot of weight your butt will shrink, your pants will get loose and you need to fill that space with some meat... your gluts. Exercise becomes a must. I'm about to be 80 with severe arthritis so I try hanging onto the back of a chair and do some gentle squats. Just standing up or sitting down hurts so gentle does it. Rust never sleeps so keep the muscles working.
Great video, I especially loved the „muscle contraction sounds“ really helped in better imaging how to do the exercise 👌🏻
Jeremy please make a video for middle and upper glutes as well🙏🏻
Lateral movements like side lunges and cable machine lateral leg raises
No RDL?
*sad Dr. Mike noises*
I'm thankful my gym has a Hip Thrust machine (Crunch Fitness)-- i honestly never even bothered trying them until i saw my gym had it. Works WONDERS.
I‘ve got a problem: As a guy my but is too big
SAMEEEEE I GOT A HUGE ONE 😭😭😭🍑💀
lol
Mines so big I can barely fit in my shorts bro💀
@@ps4syrup brooo we all have a big one💀💀💀💀💀
@@_ba- 💀
This could be the most comprehensive video about HOW to do these exercises I have seen yet. Every detail is explained perfectly. I would never have known the importance of feet position was so important in activating the glutes. Thank you so much Jeremy !!!
As a grown man, I refuse to do hip thrusts in public
😂😂
Statistically if you consistently do hip thrusts in public it will slowly become less weird within time
@@theskeletonman2092 That's not a sacrifice I'm willing to make
@@simontaylor2525😂😂😂
Agree bro
Yeah, there’s a few exercises at the gym I’m not going to do, hip thrusts are at the top of the list.
I realize this comment doesn't relate to this video at all lol but I wanted to request if you could make a video where you guide us through a dynamic stretching routine. Would love to be able to just put the video on and follow the routine as you do it. Stretch for 5-10 mins while you walk and talk us through the stretch. Could be a different area of content for your viewers where we can follow along a guided dynamic stretching routine. You could even use the same stretches you recommended in videos like this one (ruclips.net/video/sOuKeVuej9E/видео.html) or this one (ruclips.net/video/MncQw-H3MPU/видео.html) just the pace of the video would be something we could just follow like an actual stretching guide before we lift. Does that make sense?
For future reference, the relevant slide is at 8:33 :
*EXERCISE* *SETS* *REPS*
Hip Thrust (Barbell or Dumbbell) 1-4 10-20
Bulgarian Split Squat 2-3 per leg 8-12
Squat (Barbell or Dumbbell) 3 6-10
FOR HAMSTRINGS:
Seated or Lying Leg Curls 3 10-15
Nah man I'll stick to that flater one! 💀
Me too💀🍑
glutes are lowkey important for men
@@tobiaseaton200 I don't see men using them unlike women💀💀💀
If you are saying these exercises are the best help to increase glute size, then I am going to assume you did these. Therefore you shd have proof. Your photos of before and after Yes? No?
I do them for my lower back well it is in the rotation 😅
Having a naturaly well rounded postirier I actually would like a flat one idk I just want to personal reasons is all but great video non the less
If i had my own gym it would be a lifesaver for anxiety
Doing lunges yoir way just exploded my glutes man! Thank you!
Holy 💩 I don't even need a dumbbell this burns like hell! 🔥
Simple. Quick. Very efficient. 👍
Great video. Thank you for explaining the technique properly 👏
These illustrations were super helpful!
Uphill Sprint cycling helps a lot, too. when the ratio is tough, does wonders.
Thank you so much for this!! I really needed a detailed vid to show me correct form because ive been doing it all wrong
This video was very funny and informative. Good shit, bub
Wow. Felt like I was watching tv. Nice work with all the edits and animations
I like this video. You are straightforward and I think the recommendations you are giving us are great. Thanks
I’ve learned a lot through blowing out my knee, what was the culprit? single leg LUNGES. Anything that is a lunge motion is going to eventually kill your knee, my physical therapist said he never recommends lunging motion workouts due to this exact reason 😩
Doing Bulgarians on a smith machine is even better/faster set up, isolates glutes even more taking out grip giving out, and also lots easier to stabilize
Bulgarian split squats are brutal torture lol, I both love them and loathe them. They're my primary squat exercise since all I have are dumbbells, but they give excellent results.
Haha i love the little jokes you sneak in, the butt money bit was hilarious. Great content as always my man!
One way I brought more glute activation into my movement in general was to do deep air squats that were driven by glute contraction rather than quad activation. Imagine you're standing on ice and the only way to stand back up is to squeeze your glutes and hamstrings to bring your legs together and bring you upright. As I got used to firing those muscles more, they naturally came online during quad-dominant moves as well. This is especially useful for training unilateral movements like shrimp squats so your glute medius and minimus aren't trying to over-compensate.
love these tested and proved videos. Thank you!
Bro, did single leg hip thrust 3x10 each leg and was ready to cry on first set of Bulgarian split squats. The glutes have entered the chat!!!
I like that 100 bill suggestions. Best methods ever.
Any advice on keeping my neck supported while doing thrusts? My neck strains... This is excellent! Thank you so much!
Thank you!! We're about the same body type, 4'11 120#. Sumo deads haven't worked for me! I always thought i was doing something wrong. Thanks f9r reassuring that conventional is our thing. Also.... I agree, hip thrusts aren't for me. I can get up to 255 for 5r, but I don't feel my butt as much as I should. I'll stick to what works! Go JTS!
Hell yeah good tips for form TY. I'm always all over the place and my lower back hates me.
I'm glad that my gym has a hip thrust machine 🥰
Dude these vids are excellent keep up the good work
The grab something was hilarious 😂
I have scoliosis so I have trouble with squats, but I do a lot of hip thrusts so this is good to know.
Kettle bell swings work good too and nice cardio I do these for warm up
Hey Jeremy, Really appreciate all the work and effort you do, really helped me change my life style around. This video was really helpfull but as a man I suffer from Hip dips, Could you do a video on helping that area out? I do these exercises but it seems the dip just gets worse.
All I can find online is girls telling other girls that its normal and not to worry about it, but as a guy who has spent 6+ years in the gym it sticks out a weakpoint in my figure.
woah woah woah. why did I get so excited when I saw the first few shots
Then theres the BBL Drizzy vacation special!
Bulgarian squats are best done on leg extension, stand in front of it and use it's roller to rest your leg and then perform them instead of using normal bench which moves in between
That was very thorough, thank you!
The hundred dollars bill tip worked as magic!
Sumo squat & RDLs with a heavy kettlebell has worked best for me.
This video cracked me up. Nice edits!