I need a video about how to remove excess muscles. I'm a girl, my legs are very pumped. No matter what I do, they just keep growing. It is very uncomfortable.
Recommended Workout (do a lower glute exercise first): 1A. (4:19) Front Foot Elevated Reverse Lunges 1B. (3:31) Bulgarian Split Squat (try to get a good stretch at the bottom, and lean in a way that activates the lower glutes more; it will activate the quads less as well) 1C. Deadlift (either romanian deadlift or regular deadlift) 2. Then, do hip thrusters (3:00), which works both upper and lower glutes and is less intense than any of the above three. Then, do upper glute exercises as needed based on the aesthetic you're going for: 3. (6:08) Cable Kickbacks (leg angled out 30 degrees) 4. (6:32) Lateral Band Walks 5. (6:36) Seated Banded Abduction 6. (7:00) Curtsy Lunges 7. Seated Machine Abduction (I don't have this machine at my gym, yet...) Lower glute exercises require hip extension (butt traveling backwards), while upper glute exercises require abduction (moving your leg away from the center of your body).
I've been waiting on this one since the second episode with Betty. I've been doing more glute exercises lately because I never did them that often, other than deadlifts. Thank you everyone in this video. 2023 year of glute growth
Speaking from experience, IF I had to do any ONE exercise to build the legs (AND glutes), it would be the Bulgarian Split Squat; no other leg exercise comes close. Builds unilaterally, builds quads and calves just as good as squats, has more hamstring engagement than regular squats and allows you to go deeper, and hits the glutes in a way that the regular squats and lunges can't do. And lastly, there's no load (if you're using dumbbells) or strain on lumbar spine. Those of us with lower back problems, the BSS is perfect, as it spares the spine.
🎯 Key Takeaways for quick navigation: 00:00 🍑 *Study on glute exercises: 17 popular glute exercises were tested on male and female subjects to identify the most effective for building a powerful and well-rounded butt.* 00:28 🔝 *High Activation in Hip Thrusts: Among the exercises, hip thrusts showed the highest activation in both lower and upper glutes, but other exercises may be better for overall growth.* 00:42 📊 *Complexity of Glute Measurement: The glutes are complex muscles, and measurement involved placing sensors on the lower glute, upper glute, and glute medius.* 01:25 🧪 *Preparing for EMG Testing: Participants prepared for Electromyography (EMG) testing by ensuring equal challenge across exercises and establishing maximum voluntary contractions.* 02:37 📈 *Activation vs. Growth: Higher muscle activation, like in hip thrusts, doesn't always equate to more growth, especially since exercises that stretch muscles at the bottom position are typically better for growth.* 03:20 🏋️ *Lower Glute Targeting: Lower body presses, like squats and lunges with forward torso lean and vertical shins, effectively target the lower glutes.* 04:27 📌 *Exercise Complexity and Beginners: Beginners are advised to start with basic lunges or split squats before progressing to more complex variations for glute growth.* 04:55 🏋️♀️ *Deadlifts for Lower Glutes: Both conventional and Romanian deadlifts were effective in activating the lower glutes and are beneficial for overall backside muscle development.* 06:04 🧘♂️ *Upper and Side Glutes: Exercises like cable kickbacks and abduction movements effectively target the upper and side glutes, with variations like angled cable kickbacks showing better results.* 07:12 🚶♂️ *Unique Lunge Variation: A specific lunge variation, stepping back and to the side with a turned-in toe, was found to effectively activate both upper glutes and glute medius.* 07:27 📝 *Glute Workout Plan: A recommended workout plan includes starting with a hip extension dominant exercise, followed by hip thrusts, and then one or two exercises targeting the upper glutes.* Made with HARPA AI
I'm pretty impressed with this video, good experimental design with what you had, good multi-level analysis, not clickbait, and I respect that you didn't flaunt your female participants to get more views. Really solid work from your whole team I think.
oh yeah. i ve tried it couple of days ago for the first time and it humbled me for sure. i did it jpg style with 10kg (22 lbs) dbs in each hand and my glutes were on fire ...but jpg doing them splits with 110 lbs in both hands like how??
We all want to get maximum results every time we put in some work at the gym. This video really helps choosing the correct exercises to meet that challenge.
This is amazing, I’m currently on my journey to be Under 100Kgs and I’m doing really well , I’ve been watching your videos for a long time and I got back to the gym last year and lost almost 20Kgs, I’m currently 122kgs but I really hope I can see you guys do Ab/core with Obliques based on science. Wish me luck everyone ❤
Great idea using EMG sensors in this experiment. I do barbell squats, conventional deadlift, RDL, hip thrusts, lunges and Bulgarian split squats in all my lower body sessions. So far the one made me feel the most activation is Bulgarian split squats and I m really happy to see the growth.
This simultaneously shattered notions I held, confirmed I understood why I was doing what I do in my workouts, and empowered my ability to keep going with applied knowledge! Thank you! This was excellent in form, flow, education, speed, etc. Impeccable 👌🏻
After watching your video and looking at the blog post, I think it would be best to have a breakdown table similar to that of the one you posted on the chest video of all the exercises performed and it's corresponding EMG data. It would be nice to see where exercises that people are currently performing ended up on the list like previously. The individual data chart is also a big bonus because it helps to show the range of muscle activation during the study rather than just the average. I love your content man and I'm not sure if you're going to read this, but keep doing what you're doing.
I always liked curtsy lunges - I'm glad you mentioned rotating foot inwards. A guy from Mind Pump TV made a video on this exercise 2 years ago .. only one I found who mentioned at the time internally rotating the foot.
This is truly the best video I've seen so far on this subject, easy to understand and so informative. I love that it explains WHY the workouts impact the way they do and why it's in that order. Thanks!
Just started hitting the gym and these are all new to me 🤭. My PT isn’t helping me so much so I’m doing my own research. You have my deepest gratitude. I’m subscribing!
I just wanted to say this video is 👌👌👌👌👌 there’s so much out there on social media’s about training and training for glutes especially. I put together a workout using tips from this video and my glutes are K I L L I N G !! Please make these for every muscle group 😍 such a useful vid!
I downloaded the free PDF and tried the routine yesterday with my at home equipment (dumbbells and mini bands). I'm used to follow workouts on youtube and although those workouts really burn my glutes, I don't really get sore the next day. But today, after trying this routine, my glutes are sooooo sore. Will definitely keep doing it
You can simply lay on your side, lift your top leg straight up (about 12 to 18 inches) and slightly back. Hold for about 10 seconds and repeat. You don't need weights but can add a band if you want. I have done all of the exercises in your video and the one I mentioned gets me the most activation by far.
@Vedanta1999 It is your ass. How much mass do you need to put on your ass? Putting on mass also requires strength. I am 5 ft. 11 inches 223 lbs. with 12% bodyfat. I think my mass is good.
@Vedanta1999 It is your glutes. How much mass do you need on your glutes? Building mass requires strength as well. I am 5ft. 11 in./223 lbs. with 12% bodyfat. It has worked for me.
@@lonestarpatriot876 significant mass. I’m a woman and I’ve only managed to achieve a nice rounded bum that jiggles through adding weights. Resistance bands stopped being effective for me after the first two months. I’m on my second year of training and using body weight or resistance bands feels juvenile and completely ineffective for me
My doctor told me no exercise for three month due to an back injury. After two months, my wife asked me, "where's your butt?" I had stopped doing one-legged squats where I bend one knee and keep my weight off of it and do a full squat with the other leg. Apparently, that's all I needed to grow my glutes. I'll sure be looking forward to getting back to my vertical push and pulls, horizontal push and pulls and one-legged squat routine along with HIIT and shoulder exercises starting next week.
I wish you would do a few videos for women, although you did mention that the exercises for men and women work the same , women want different a different look results , for example, Brazilian butt lift more focused on glutes ,smaller waist, chest exercised that help Lift our breast also what not to do, and what to do for a smaller waist we don’t really want a super defined back more of a sculpted look. Thats what I mean by more catered for women. Lol hope I explained myself well. The reason I subscribed to you is because I am a firm believer on scientifically based exercises versus what people think with no science to back it up. Thanks for all you do.
Jeremy I wanna say thank you for your hard work on your videos! You are one of those the men who changed my life, thank to you I started working out, also I was working in food delivery for a year, and thanks to u I finally made a channel about fitness and home workouts, nоw fееl like I'm where I should be, wоrking hard and hорe оne day my 200 people watching will bесomу 200k and I'll quit delivery and will be аble to help people like you helped me 👊
Don’t ever give up. Even if it seems like you aren’t growing don’t stop. Because right when you’re about to give up is when you can see a breakthrough. I don’t know you but I believe in you!!!
i have negative amounts of butt and i have only recently starting doing some exercises at home (i never worked out previously besides having to walk at work) and this is def interesting. obvi, all exercises are helping me get stronger but i would like to see some physical growth as well and make my time as effective/efficient as possible. so this is interesting and helpful
Hey Jeremy! Before saying what i have to say, first i gotta say thank you.. you helped me a lot with achieving my first pull ups almost three years ago and now you re helping me a lot with these videos about the EMG tests.. Now i just wanted to ask you if you can use the EMG device for testing glute activation during hip thrusts with and without the glute band.. There are coaches that say that the glute band improves the contraction and that even without the band, doing a lil bit of extrarotation in the positive part of the excercise helps with the contraction but i found a video from another channel that explains that using a glute band in hip thrusts and squats Is counterproductive because it takes away tension from the glute maximus and reclutes other smaller muscles in the glutes that are external rotators.. So now i'd like to know the truth about the muscle activation in these excercises. I hope you will read this and again, thank you!
Just be careful with the curtsey squat - that the back knee aligns with the foot as many people end up with knee issues if done incorrectly. Great video!
Thanks for the PDF. I've been going to the gym often (5-6 days a week) where legs were the least on my list and my backside hasn't improved much because of it. With these glute workouts, I should be able to incorporate more glutes in my routine.
My go to program for glutes included rdls, hip thrusts, hypertensions and cable kickbacks. So I guess I was doing something right. Reverse lunges and Bulgarian split squats are a bit dangerous for a damaged quad in my right leg but maybe I should try to incorporate reverse lunges a little bit… Thank you for this guide!
@@Ricksterrrrrrr thank you! Yes, I use relatively low loads and I don’t go to failure, I just try to concentrate on mind-muscle connection and to actually feel those weights in a good way.
I cannot stress curtsy lunges are life! From someone who does not perfer hip thrust, I am happy for this video. Girls be thinking I'm crazy. I hit glutes hard, and no thrust necessary. I do like bridges and single leg bridge pulses for burn.
@hippiegirl4ever300 so would you say you were able to grow your glutes without a hip thrust overall?... I'm asking because I workout at home dumbbells I have barbells I don't.
When you made the first 2 Videos of this series you gave us all the data like, the 10 most effective exercises for each muscle, any chance to get the full data? Best Regards
Hello Jeremy, I am a woman -way past my prime- but I have always workout at least 4 or 5 times a week. As it happens with age, my -once great looking butt- is almost disappearing and getting flatter by the hour. It's almost depressing. . . but now, thanks to this great video, I have hope. You answered every one of my questions. Thank you !!
For me personally, I have experimented with variations of fire hydrants at an angle on the cable machine to build the glute medius muscles into a shelf. This is an accessory movement after the heavier compound lifts. I love glute bridges and step ups on the Smith machine. You don’t need a lot of weight to feel the burn. Hip thrusts are great. Also, I experiment with foot placement, pausing and holding at the top and slowly lowering down so there’s tension throughout the set. It makes the exercise more challenging without adding a lot of weight. I’m really short and I can bulk easily with my genetics so I have to be mindful of how I train.
@@gisellefick7564 I had some good results with it in terms of stimulating the entire glute muscle group, but was curious to know the extent of the intensity/effectiveness as measured by the device compared to other exercises.
A little input from someone who has hip dysplasia; deep squats, bulgarian split squat etc where the hip bends deep aggravates aching and pain in my hips the day after. Hip thrusts and seated band abduction seem fine for me. Take care 😊
Squats never destroyed my glutes. Leg press never destroyed my glutes. Walking lunges DESTROYS my glutes. Bulgarian split squats DESTROYS my glutes. Dead lifts did not destroy my glutes. Hope that helps
I've found with squats that if you have strong quads and weak glutes, your quads take the majority of the work thus leaving you with DOMS in the quads and almost ignoring the glutes. More glute based workouts like hip thrusts etc to build up glutes is beneficially before using any squat movement. If that makes any sense.
Thank you for sharing these.. as a beginner, with knee arthritis, I cannot go so low, I literally hear my knee crack.. I will try the options provided..
I discovered on my own that side cable extensions work better than straight back ones. Also, the straight back ones I do with the knee bent at 90 degrees (keep it bent throughout the movement). You can REALLY feel your glutes being engaged. Three sets of 50 each with light weight. I was waddling like a penguin walking back from the gym.
this is so cool! i'm so grateful for people like you who give so much useful info. people must make gains so much faster now than even 10 years ago when it was much harder to come by this info.
@@mysmartieteevee3036 there is no specific lower back exercise and u really shouldn't train it since it's already trained additionally in many exercises like squats however if u want to add some exercises I would recommend deadlifts
I'm a tall, long-legged woman. Squats activate my quads more than glutes no matter what. Perfect form is difficult to perform when my center of gravity is different (from long femurs). I feel like hip thrusters, step ups, and Bulgarian split squats work best for me. Short folks have it so easy 😂
I do only deadlifts from this video and my ass is insane. I mostly worked it through leg presses and basic barbell squats, would have been interesting to see.
I've had injuries but I don't actually do a glute workout so to say. It's just part of my leg routine. Nowadays that's leg press, deadlift and squats, (well and some calves, leg extensions and hamstring curls) but for a long time it was only leg press and hyperextension.
I just want to say thank you for your videos man. They really did help me out a lot with building muscle and being comfortable in my own skin. Your the best
Darn I came here to learn something new. I have been doing these variations forever, great exercises. Guess I have to focus on more volume or programming some of these exercises first.
That one exercise is called one foot elevated curtsy lunge and it's a great exercise for glutes . I hate hip thruts , I can do glute bridges but not hip thrust . Anyways lunges and squats have been effective for my total lower body growth including glutes
This video looks inspiring! I have been working on my glutes (and whole body ofc) for a couple years now and I guess I'm very leg dominant because my quads and hammies grow so big and thick but my glutes tend to be more sleepy. They have definitely improved in volume as I started as a straight flatty patty but I'm definitely at a point where I need to switch it up and do something new to really activate and wake them up. I do have crunchy knees and I have messed up my knees before with certain types of squats so I get really weary about doing any type of stand-up squat... any advice for someone with crunchy hurting knees and how to still successfully do these Bulgarian split squats and whatnot?? Thanks🙃
The performance of deadlifts kinda surprises me. I just don't seem to feel much from them but it's possible it's because I'm not really practiced at them; I did them for about 6 weeks (once a week) in the routine that I just finished. I think Bulgarian Split Squats are pretty great but they're pretty hard to do for me, even after working out for almost 3 years. I just have trash balance and it can be difficult to do them. Haven't done them in probably a year or more; I just use reverse lunges or walking lunges instead. I may give that Couch Kassam version a try though.
try it on a smith machine with a bench to prop your legs up on, it helps your balance and stability tremendously while letting you isolate and focus on the lift
Deadlifts are just good overall for hammies and glutes. Arch your lower back and go down as low as you can without bending knees too much on a safe weight and it will do wonders for your posterior.
@@potapotapotapotapotapota I get really good response from lunges/squats/hip thrusts for glutes, and Romanian deadlifts for hamstrings (wow that'll make em sore), so I just haven't done much deadlifting in my ~3 years until this last routine, really. I started doing conventional but even though I kept my back straight I felt like it was kinda harsh on the lower back (very well could've just been cause I was new to them). Tried sumo for a few weeks and liked those better. I'm thinking about putting sumos in the routine I'm starting next week though.
Hope you enjoyed this one! You can download the full glute workout here: builtwithscience.com/glutesPDF . Now go grow your booties! Cheers!
What's next bro
Thank you so much :D
Thanks for your instruction on how to activate your hips glute 😊
Thanks you
I need a video about how to remove excess muscles. I'm a girl, my legs are very pumped. No matter what I do, they just keep growing. It is very uncomfortable.
*Lower Glutes*
Lower Body Presses (Reverse Lunges, Elevated Split Squats, Elevated Reverse Lunges, Bulgarian Split Squats): 3:16
Deadlift: 4:42
*Upper and Side Glutes*
Cable Kickbacks: 6:08
Abduction Exercises (Seated Banded Abduction, Lateral Band Walks, Seated Machine Abduction): 6:31
Curtsy Lunges: 6:51
*Overall Workout Plan* - 7:21
Thank you!
You’re a hero
Thanks man!
Thanks
You rock!
This was literally phenomenal. The work. The data. The prep. The setup. The execution. Really great video.
indeed, best fitness content
@@Brukner841 It's not fitness content it's weight lifting content.
@@vontrap6942 but high level fitness is a lot of heavy lifting so I see them as having the same ultimate goal.
lifting is a subcategory of fitness......@@vontrap6942
Too bad this is basically pseudoscience
I’ve merely watched the video and my butt already grew 5 inches, imagine when I start applying this in my workouts…
😂😂😂
😂
im done 🤣🤣🤣
HAHAHAHHA
Same
Bulgarian split squats 4:50
Romanians Deadlifts 4:44
Regrular Deaelifts
Hip Extension 5:52
*3:17** - lower glutes:*
1) 3:23 - lower body presses (foot pressing against floor to raise body up: barbell squats, step-ups, lunges, Bulgarian split squats), 3:43 - quad-dominant vs glute-dominant position (sl fwd at the torso w/vertical shin over foot), 4:17 - Bulgarian split squats & front-foot elevated reverse lunges (advanced lower body presses), 4:26 - great for growth b/c stretch glute at bottom position even more than regular lunges do, 4:34 - basic reverse lunge or split squat (beginner lower body presses),
2) 4:41 - deadlifts (conventional; glute-focused Romanian deadlift), 5:44 - hip extension (butt moving fwd & bkwds)
*5:53** - upper & side glutes (abduction):*
6:08 - cable kickbacks (straight back; 30-degree angle to side), 6:24 - angled is better,
6:34 - abduction movements (seated & standing banded abductions, seated machine abductions,
6:54 - curtsy lunges,
*7:25** - summary:* #1 - Bulgarian split squat, #2 - hip thrusts, #3 - anything from upper/side glute list
Thank-you legend!
🐐🐐🐐🐐
Recommended Workout (do a lower glute exercise first):
1A. (4:19) Front Foot Elevated Reverse Lunges
1B. (3:31) Bulgarian Split Squat (try to get a good stretch at the bottom, and lean in a way that activates the lower glutes more; it will activate the quads less as well)
1C. Deadlift (either romanian deadlift or regular deadlift)
2. Then, do hip thrusters (3:00), which works both upper and lower glutes and is less intense than any of the above three.
Then, do upper glute exercises as needed based on the aesthetic you're going for:
3. (6:08) Cable Kickbacks (leg angled out 30 degrees)
4. (6:32) Lateral Band Walks
5. (6:36) Seated Banded Abduction
6. (7:00) Curtsy Lunges
7. Seated Machine Abduction (I don't have this machine at my gym, yet...)
Lower glute exercises require hip extension (butt traveling backwards), while upper glute exercises require abduction (moving your leg away from the center of your body).
Saved for me
Bulgarian split squats followed by Romanian deadlifts make my glutes sore for days. 2 of the best overall lower body movements.
I've been waiting on this one since the second episode with Betty. I've been doing more glute exercises lately because I never did them that often, other than deadlifts. Thank you everyone in this video. 2023 year of glute growth
Speaking from experience, IF I had to do any ONE exercise to build the legs (AND glutes), it would be the Bulgarian Split Squat; no other leg exercise comes close. Builds unilaterally, builds quads and calves just as good as squats, has more hamstring engagement than regular squats and allows you to go deeper, and hits the glutes in a way that the regular squats and lunges can't do. And lastly, there's no load (if you're using dumbbells) or strain on lumbar spine. Those of us with lower back problems, the BSS is perfect, as it spares the spine.
Agree! I never feel my glutes work that hard during squats/lunges vs when i do bulgarians it's my fave
I Never feel my glutes work doing Bulgarian Split Squats! Only hip thrust, hip bridges, hyper extensions and glute med exercises do!!
Would this exercise bulk my thighs up ? Bcuz they're already big i don't want no more
@@halahab3788
I love big legs❤
@@halahab3788
What you will prefer me to eat with exercise for big thighs ???
🎯 Key Takeaways for quick navigation:
00:00 🍑 *Study on glute exercises: 17 popular glute exercises were tested on male and female subjects to identify the most effective for building a powerful and well-rounded butt.*
00:28 🔝 *High Activation in Hip Thrusts: Among the exercises, hip thrusts showed the highest activation in both lower and upper glutes, but other exercises may be better for overall growth.*
00:42 📊 *Complexity of Glute Measurement: The glutes are complex muscles, and measurement involved placing sensors on the lower glute, upper glute, and glute medius.*
01:25 🧪 *Preparing for EMG Testing: Participants prepared for Electromyography (EMG) testing by ensuring equal challenge across exercises and establishing maximum voluntary contractions.*
02:37 📈 *Activation vs. Growth: Higher muscle activation, like in hip thrusts, doesn't always equate to more growth, especially since exercises that stretch muscles at the bottom position are typically better for growth.*
03:20 🏋️ *Lower Glute Targeting: Lower body presses, like squats and lunges with forward torso lean and vertical shins, effectively target the lower glutes.*
04:27 📌 *Exercise Complexity and Beginners: Beginners are advised to start with basic lunges or split squats before progressing to more complex variations for glute growth.*
04:55 🏋️♀️ *Deadlifts for Lower Glutes: Both conventional and Romanian deadlifts were effective in activating the lower glutes and are beneficial for overall backside muscle development.*
06:04 🧘♂️ *Upper and Side Glutes: Exercises like cable kickbacks and abduction movements effectively target the upper and side glutes, with variations like angled cable kickbacks showing better results.*
07:12 🚶♂️ *Unique Lunge Variation: A specific lunge variation, stepping back and to the side with a turned-in toe, was found to effectively activate both upper glutes and glute medius.*
07:27 📝 *Glute Workout Plan: A recommended workout plan includes starting with a hip extension dominant exercise, followed by hip thrusts, and then one or two exercises targeting the upper glutes.*
Made with HARPA AI
I'm pretty impressed with this video, good experimental design with what you had, good multi-level analysis, not clickbait, and I respect that you didn't flaunt your female participants to get more views. Really solid work from your whole team I think.
Bulgarian split squats...so painful but gives me best results
oh yeah. i ve tried it couple of days ago for the first time and it humbled me for sure. i did it jpg style with 10kg (22 lbs) dbs in each hand and my glutes were on fire ...but jpg doing them splits with 110 lbs in both hands like how??
@@ivomeadows use a barbell, 200 lbs is easier
@@ivomeadows slowly work your way up
I don’t know if it was just a coincidence or not, but when I stopped doing them my squat stop progressing
@@neomt2 for bulgarian split ?
1. Reverse Lunge
2. Deadlift
3. Cable Kickbacks
Thank you
Add bulgarian split squats there ;)
Thanks! The comment i was looking for
thank you, finna do these in the gym later 😂
It actually says
1. Bulgarian split squat
2. Hip thrusts
3. Cable kick backs
4. Seated abductor machine
We all want to get maximum results every time we put in some work at the gym. This video really helps choosing the correct exercises to meet that challenge.
This is amazing, I’m currently on my journey to be Under 100Kgs and I’m doing really well , I’ve been watching your videos for a long time and I got back to the gym last year and lost almost 20Kgs, I’m currently 122kgs but I really hope I can see you guys do Ab/core with Obliques based on science.
Wish me luck everyone ❤
Plus even with Hamstring
You're amazing, what you've done is incredible and if you just stick to it, your dream will come true ✊
Wishing you the best!!!
Good luck! How is it going rn?
As a personal trainer myself gotta say this channel is gold.
Great idea using EMG sensors in this experiment. I do barbell squats, conventional deadlift, RDL, hip thrusts, lunges and Bulgarian split squats in all my lower body sessions. So far the one made me feel the most activation is Bulgarian split squats and I m really happy to see the growth.
Dang, that's a ton of stuff for a lower body workout. I envy your endurance. I'd poop out after just 3 compound lower body exercises.
This simultaneously shattered notions I held, confirmed I understood why I was doing what I do in my workouts, and empowered my ability to keep going with applied knowledge! Thank you! This was excellent in form, flow, education, speed, etc. Impeccable 👌🏻
truly
After watching your video and looking at the blog post, I think it would be best to have a breakdown table similar to that of the one you posted on the chest video of all the exercises performed and it's corresponding EMG data. It would be nice to see where exercises that people are currently performing ended up on the list like previously. The individual data chart is also a big bonus because it helps to show the range of muscle activation during the study rather than just the average. I love your content man and I'm not sure if you're going to read this, but keep doing what you're doing.
100% fully agree
Agreed
Definitely missed this, too!!!
YESSSSSSS
Yep, gotta agree, really missed the data on this one!
This video has literally all the answers I needed
I always liked curtsy lunges - I'm glad you mentioned rotating foot inwards. A guy from Mind Pump TV made a video on this exercise 2 years ago .. only one I found who mentioned at the time internally rotating the foot.
Just did the workout at the gym and boy is my butt sore and pumped. Love it, thanks for the info
This is truly the best video I've seen so far on this subject, easy to understand and so informative. I love that it explains WHY the workouts impact the way they do and why it's in that order. Thanks!
Just started hitting the gym and these are all new to me 🤭. My PT isn’t helping me so much so I’m doing my own research. You have my deepest gratitude. I’m subscribing!
Thanks for your clear explanation! It's really friendly for those who want to find ways to make a progress and also avoid injuries!
I just wanted to say this video is 👌👌👌👌👌 there’s so much out there on social media’s about training and training for glutes especially. I put together a workout using tips from this video and my glutes are K I L L I N G !! Please make these for every muscle group 😍 such a useful vid!
RDLs with dumbbells have given me the most insane results
Even for your upper glutes?
@@mysmartieteevee3036 Yep. Drive your hips forward at the top of the exercise and squeeze your glutes.
Thank you ❤
I prefer to do them with bar, do you think there's a difference?
@@YisneySoto I find dumbbells to be more comfortable for my stance/range of motion since I'm pretty tall and wide
I am a scientist so i love the notes on the limitation and attention to both sample size and sample diversity. Good stuff
I love this new content you've been putting out, has really added a new dimension to my workouts
Video actually starts here… Jesus Christ 3:16
I downloaded the free PDF and tried the routine yesterday with my at home equipment (dumbbells and mini bands). I'm used to follow workouts on youtube and although those workouts really burn my glutes, I don't really get sore the next day. But today, after trying this routine, my glutes are sooooo sore. Will definitely keep doing it
You can simply lay on your side, lift your top leg straight up (about 12 to 18 inches) and slightly back. Hold for about 10 seconds and repeat. You don't need weights but can add a band if you want.
I have done all of the exercises in your video and the one I mentioned gets me the most activation by far.
I do that for my gluteus medius!
This is fine for a beginner or somebody who only wants to build strength. Not if you want to build mass
@Vedanta1999 It is your ass. How much mass do you need to put on your ass? Putting on mass also requires strength. I am 5 ft. 11 inches 223 lbs. with 12% bodyfat. I think my mass is good.
@Vedanta1999 It is your glutes. How much mass do you need on your glutes? Building mass requires strength as well. I am 5ft. 11 in./223 lbs. with 12% bodyfat. It has worked for me.
@@lonestarpatriot876 significant mass. I’m a woman and I’ve only managed to achieve a nice rounded bum that jiggles through adding weights. Resistance bands stopped being effective for me after the first two months. I’m on my second year of training and using body weight or resistance bands feels juvenile and completely ineffective for me
My doctor told me no exercise for three month due to an back injury. After two months, my wife asked me, "where's your butt?" I had stopped doing one-legged squats where I bend one knee and keep my weight off of it and do a full squat with the other leg. Apparently, that's all I needed to grow my glutes. I'll sure be looking forward to getting back to my vertical push and pulls, horizontal push and pulls and one-legged squat routine along with HIIT and shoulder exercises starting next week.
I loved this so very informative! I've been trying to find a way to grow my glutes and I appreciate all the work you put into this video
I wish you would do a few videos for women, although you did mention that the exercises for men and women work the same , women want different a different look results , for example, Brazilian butt lift more focused on glutes ,smaller waist, chest exercised that help Lift our breast also what not to do, and what to do for a smaller waist we don’t really want a super defined back more of a sculpted look. Thats what I mean by more catered for women. Lol hope I explained myself well.
The reason I subscribed to you is because I am a firm believer on scientifically based exercises versus what people think with no science to back it up. Thanks for all you do.
Love this series jeremy! You’ve earned a new subscriber
Same here
I’ve been watching A LOT of videos on how to grow glutes and this one was THE BEST by far! Thanks!
Jeremy I wanna say thank you for your hard work on your videos!
You are one of those the men who changed my life, thank to you I started working out, also I was working in food delivery for a year, and thanks to u I finally made a channel about fitness and home workouts, nоw fееl like I'm where I should be, wоrking hard and hорe оne day my 200 people watching will bесomу 200k and I'll quit delivery and will be аble to help people like you helped me 👊
Don’t ever give up. Even if it seems like you aren’t growing don’t stop. Because right when you’re about to give up is when you can see a breakthrough. I don’t know you but I believe in you!!!
I've just been trialing and experimenting different glute exercises but this video will be helpful
i have negative amounts of butt and i have only recently starting doing some exercises at home (i never worked out previously besides having to walk at work) and this is def interesting. obvi, all exercises are helping me get stronger but i would like to see some physical growth as well and make my time as effective/efficient as possible. so this is interesting and helpful
negative amounts of butt😭
Thanks for inviting Tony to the video about glutes. Made it much more interesting to watch.
Hey Jeremy! Before saying what i have to say, first i gotta say thank you.. you helped me a lot with achieving my first pull ups almost three years ago and now you re helping me a lot with these videos about the EMG tests.. Now i just wanted to ask you if you can use the EMG device for testing glute activation during hip thrusts with and without the glute band.. There are coaches that say that the glute band improves the contraction and that even without the band, doing a lil bit of extrarotation in the positive part of the excercise helps with the contraction but i found a video from another channel that explains that using a glute band in hip thrusts and squats Is counterproductive because it takes away tension from the glute maximus and reclutes other smaller muscles in the glutes that are external rotators.. So now i'd like to know the truth about the muscle activation in these excercises.
I hope you will read this and again, thank you!
I watched the whole entire video and I must say it was very simple but with great detail.
Just be careful with the curtsey squat - that the back knee aligns with the foot as many people end up with knee issues if done incorrectly. Great video!
Thanks for the PDF. I've been going to the gym often (5-6 days a week) where legs were the least on my list and my backside hasn't improved much because of it. With these glute workouts, I should be able to incorporate more glutes in my routine.
One of the BEST fitness channels on RUclips, FFR
My go to program for glutes included rdls, hip thrusts, hypertensions and cable kickbacks. So I guess I was doing something right. Reverse lunges and Bulgarian split squats are a bit dangerous for a damaged quad in my right leg but maybe I should try to incorporate reverse lunges a little bit… Thank you for this guide!
Be safe! Isometrics and light loads are always a good place to start
@@Ricksterrrrrrr thank you! Yes, I use relatively low loads and I don’t go to failure, I just try to concentrate on mind-muscle connection and to actually feel those weights in a good way.
I'm so thankful, this video was everything I was looking for
I cannot stress curtsy lunges are life! From someone who does not perfer hip thrust, I am happy for this video. Girls be thinking I'm crazy. I hit glutes hard, and no thrust necessary. I do like bridges and single leg bridge pulses for burn.
@hippiegirl4ever300 so would you say you were able to grow your glutes without a hip thrust overall?... I'm asking because I workout at home dumbbells I have barbells I don't.
So I can do glute bridges instead of hip thrust?
No idea how much I’m loving this!! I wanted a flute workout and boom, here it is!
When you made the first 2 Videos of this series you gave us all the data like, the 10 most effective exercises for each muscle, any chance to get the full data? Best Regards
The video I was searching for all my life 🎉thank you for the effort ❤
Love this series!!! Can wait for Legs, biceps and abs videos!
THANK YOU!!!! Been looking for a video just like this! Can’t wait!
Hello Jeremy, I am a woman -way past my prime- but I have always workout at least 4 or 5 times a week. As it happens with age, my -once great looking butt- is almost disappearing and getting flatter by the hour. It's almost depressing. . . but now, thanks to this great video, I have hope. You answered every one of my questions. Thank you !!
How old are you be where are you from?
@@bunches7324bro wtf
i can't believe this is a free video
I love the sound affects.
Love This Series🔥🔥🔥 Hope we get a video on best leg exercises next 👀
For me personally, I have experimented with variations of fire hydrants at an angle on the cable machine to build the glute medius muscles into a shelf. This is an accessory movement after the heavier compound lifts. I love glute bridges and step ups on the Smith machine. You don’t need a lot of weight to feel the burn. Hip thrusts are great. Also, I experiment with foot placement, pausing and holding at the top and slowly lowering down so there’s tension throughout the set. It makes the exercise more challenging without adding a lot of weight. I’m really short and I can bulk easily with my genetics so I have to be mindful of how I train.
Love this series.😻 Test on more muscle groups especially the obliques.
Amaaaazing work!!!!!❤❤❤❤
This is a great video!! Definitley taking notes to improve my gym routine based on science!
I was literary just researching glute exercises. Thanks for such detailed video, guys
Curious about glute measurements for high step-ups and kettle bell swings
Me too. I was curious about step ups because I do these and they are quite hard if performed correctly.
@@gisellefick7564 I had some good results with it in terms of stimulating the entire glute muscle group, but was curious to know the extent of the intensity/effectiveness as measured by the device compared to other exercises.
Yeah he mentioned step ups for the lower glutes part then only talked about the best performing lunges 🤔
Try Jeffersons; everything else is bullshit
Step ups was my biggest results
A little input from someone who has hip dysplasia; deep squats, bulgarian split squat etc where the hip bends deep aggravates aching and pain in my hips the day after. Hip thrusts and seated band abduction seem fine for me. Take care 😊
Squats never destroyed my glutes.
Leg press never destroyed my glutes.
Walking lunges DESTROYS my glutes.
Bulgarian split squats DESTROYS my glutes.
Dead lifts did not destroy my glutes.
Hope that helps
try barbell hip thrusts, it targets them like nothing else.
Congrarulations on 5M subs Jeremy! can you do biceps next?
I've found with squats that if you have strong quads and weak glutes, your quads take the majority of the work thus leaving you with DOMS in the quads and almost ignoring the glutes. More glute based workouts like hip thrusts etc to build up glutes is beneficially before using any squat movement. If that makes any sense.
Thank you for sharing these.. as a beginner, with knee arthritis, I cannot go so low, I literally hear my knee crack.. I will try the options provided..
This is the gym content I've been searching for! Thank you!
Amazing, keep it up! So grateful for your channel and all you guys' hard work in putting this together.
So..did you get your round butt yet?
@@Axxxel_in_Harlem yeah. Guy I took it from is this whining about it though.
Omg!!! Thanks!!!! I have pancake butt.. and been doing bit home exercise. But you are good trainer!!! New year new confidence.thanksss again!!
I discovered on my own that side cable extensions work better than straight back ones. Also, the straight back ones I do with the knee bent at 90 degrees (keep it bent throughout the movement). You can REALLY feel your glutes being engaged. Three sets of 50 each with light weight. I was waddling like a penguin walking back from the gym.
This 👍👍 I can do 3x15 on each leg and next 3 days I am done! Sooo much pain..plus I do regular squats with weighys
Yup, bend that knee. It gives you more range and therefore more engagement on the muscle.
what a PERFECT video! most complete and best edited video
This info about starting lunges first and then progressing to split squats is 👌! Thanks!
bless to these kindof videos in youtube! very informative!
this is so cool! i'm so grateful for people like you who give so much useful info. people must make gains so much faster now than even 10 years ago when it was much harder to come by this info.
wow, the exercise is so exciting
Where they put all the exercise into one workout. 7:22
Thanks guys for going through all of that for this video 😌
Not you posting this on my leg day and now I'm gonna spontaneously change my entire workout 😂
Lmaoo, I just finished my leg day and saw this 😂
This video was sooooo enlightening and intelligible thank you!
This is a great series. Please do one for the core/abdominals and lower back
HE DID FOR BACK
@@just4victory_940 I meant lower back specifically
@@mysmartieteevee3036 there is no specific lower back exercise and u really shouldn't train it since it's already trained additionally in many exercises like squats however if u want to add some exercises I would recommend deadlifts
I'm a tall, long-legged woman. Squats activate my quads more than glutes no matter what. Perfect form is difficult to perform when my center of gravity is different (from long femurs). I feel like hip thrusters, step ups, and Bulgarian split squats work best for me. Short folks have it so easy 😂
Will the emg's for each of the 17 glute excercises tested be released? Where can I find that data. Thanks for your effort in making the video btw!
RDLs are fantastic to build a behind and also build core, shoulder and grip strength. Top tier movement fo sho.
I do only deadlifts from this video and my ass is insane. I mostly worked it through leg presses and basic barbell squats, would have been interesting to see.
What is your glute workout? If you don't mind me asking
Yeah DL will build a nice backside, especially if you contract your glutes at the top
I've had injuries but I don't actually do a glute workout so to say. It's just part of my leg routine. Nowadays that's leg press, deadlift and squats, (well and some calves, leg extensions and hamstring curls) but for a long time it was only leg press and hyperextension.
I just want to say thank you for your videos man. They really did help me out a lot with building muscle and being comfortable in my own skin. Your the best
What an amazing, insightful video! Thank you so much for your hard work and sharing this knowledge with us!
Insane Video, thank you so much for measuring the activation. I always asked myself what excercise activates the most. Great Job 💯🤩
1:25 😂😂😂bro did it for science
Darn I came here to learn something new. I have been doing these variations forever, great exercises. Guess I have to focus on more volume or programming some of these exercises first.
That one exercise is called one foot elevated curtsy lunge and it's a great exercise for glutes . I hate hip thruts , I can do glute bridges but not hip thrust . Anyways lunges and squats have been effective for my total lower body growth including glutes
You are da best!! Exactly what I've been looking for. Thanks for making the PDF, so much awesomeness. Thank you !!
This video looks inspiring! I have been working on my glutes (and whole body ofc) for a couple years now and I guess I'm very leg dominant because my quads and hammies grow so big and thick but my glutes tend to be more sleepy. They have definitely improved in volume as I started as a straight flatty patty but I'm definitely at a point where I need to switch it up and do something new to really activate and wake them up. I do have crunchy knees and I have messed up my knees before with certain types of squats so I get really weary about doing any type of stand-up squat... any advice for someone with crunchy hurting knees and how to still successfully do these Bulgarian split squats and whatnot?? Thanks🙃
You should do knee stretches/workouts like every day to make them stronger over time
My husband swears by the gentleman who does the knees over toes program
Wow can’t wait to try this workout
The performance of deadlifts kinda surprises me. I just don't seem to feel much from them but it's possible it's because I'm not really practiced at them; I did them for about 6 weeks (once a week) in the routine that I just finished.
I think Bulgarian Split Squats are pretty great but they're pretty hard to do for me, even after working out for almost 3 years. I just have trash balance and it can be difficult to do them. Haven't done them in probably a year or more; I just use reverse lunges or walking lunges instead. I may give that Couch Kassam version a try though.
try it on a smith machine with a bench to prop your legs up on, it helps your balance and stability tremendously while letting you isolate and focus on the lift
@@187storm Thanks man I'll actually give that a shot, appreciate the help.
@@clamum9648 np
Deadlifts are just good overall for hammies and glutes. Arch your lower back and go down as low as you can without bending knees too much on a safe weight and it will do wonders for your posterior.
@@potapotapotapotapotapota I get really good response from lunges/squats/hip thrusts for glutes, and Romanian deadlifts for hamstrings (wow that'll make em sore), so I just haven't done much deadlifting in my ~3 years until this last routine, really. I started doing conventional but even though I kept my back straight I felt like it was kinda harsh on the lower back (very well could've just been cause I was new to them). Tried sumo for a few weeks and liked those better. I'm thinking about putting sumos in the routine I'm starting next week though.
loving this series
Those just look hard for beginner. What if my stance is wrong