GROW GIANT GLUTES! | Best Glute Strength Exercises For Athletes
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- Опубликовано: 8 фев 2025
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Strength Coach Dane Miller breaks down his 4 Best Glute Strength Exercises For Athletes that will increase the size and speed of your glutes for better performance as an athlete.
#glutes #strengthandconditioning #sprinting
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1. Walking lunges heavier weights for 30 sets and drop sets.
2. Toe raised single leg hip thrusts
3. Butterfly Glute Ham raise
4. Back squats (full range to fully lengthen the glute)
This man it the best coach on RUclips man...get him to 1mil
Thank you. That really means a lot 🙏
Elliott from strength camp and this channel are definitely good
Your not wrong bro I only ran track my senior year have slow times but I have the opportunity now to become a d1 athlete my last two year of college rn anything is possible with hard work the man is goated
He is absolutely the best him a Coach A Phil Daru And Funk Roberts jack
Aight I subbed
Walking lunges always blows up my glutes. Focus on strict form and mind-muscle connection and push through heel. Glutes will blow up
Agreed walking lunges are so damn powerful man
Yup and reverse lunges.
Thank you soo much sir! I began training olympic weightlifting this year and your advice has helped me so much. God bless you 🙏❤
Your videos are always packed with outstanding information!!
Dude walking lunges have saved my lifting. I do them at least twice a week and you’re the first person on RUclips to lead a recommendation with them. Great content
Dude seriously this guy knows his work....he doesn't talks about useless workout straight forward to the workout completely related to what we want to achieve
I just found out about this channel about two weeks ago and I’ve learned so so much waiting to finish this mini powerlifting prep to buy more athletic program to prepare for D1 football
This was super helpful thank you 🙏🏼 all I knew was hip thrusts 😭!
Thank you for this! I’m tired of this long back!
Glad you liked it!
Everyone is different. I've done full rom high bar back squats for years and they hardly did anything for my glutes because I'm quad dominant even with long femurs. Things like full rom front squats, Bulgarian split squats, or sprints do far more for my glutes.
One thing he didn't mention is that the exerciser has to consciously choose to use the glutes in the back squat. Otherwise, they might use the quads. Anyway, I think the Bulgarian split squats and lunges work very well for the glutes. The TRX can also be very effective.
GET STRONG GLUTES with our BIG SQUAT Program! 🍑💪
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Thanks Coach. Simple is always best.
Love your information .well explained. Great motivation. .👍
Awesome video! Thank you! 👍
Changed the game🙏🏾
What about glute exercises for sports/athletes like you mentioned in the beginning not for size but for performance on the pitch
Same difference. Just lower the weight and increase the reps
Sprints all out 110% 3 sets after u ran a mile for a warmup
Great stuff, keep up the good work and greetings from Croatia.
Maxed out on 110kg today. recovering from an achilles rupture, getting back into it with deep deep back squats and 60kg jump squats. not that impressive but I will be back to full form soon regarding my achilles.
The Kevin hart edit though 😂😂😂 that Glute ham raise is legit
😎😎
Great content as always
the silly amount of editing is at the right level too!
I have a question I can not do back squats due to old rotar cuff injury ..will a front squat be the next best thing ?
First of all, great video and I'll utilize the full-range back squat! Second, I never knew you played the sousaphone. Those things are massive and heavy. Anyways, great video, will make sure to use the back squat, and thank you!
Thank you.
Much appreciated as always💪🏐
Thank you!
Really enjoy the videos coach! I was wondering if any of your programs are suitable to be done at home with band/dumbells/bench and squat rack?
My glute builders are
1. Hip thrusts
2. Reverse hypers
3.pendulum donkey kicks
4.weighted kick backs
wrong!
@@Leonidas-eu9bb well its not bench press and pull ups lol
Deep squats (from 90 degrees to the grass) all glutes, and really all you need. The other suggestions just add variety, but certainly not better.
@@krane15 yes but they are so hard and also difficult to do correctly for most people.
Most people use their quads as main driver wich is not what we want.
There are better/ more practical exercises in my opinion.
@@Leonidas-eu9bb No, there are not. ATTG squats are difficult because they're so effective. If you have difficulty squatting (I do), then use alternative methods such as the Smith machine, leg press, hack squat, or similar machines. They're safer, and are self-spotting. That's what I do. And now that I think about, will be doing later on today.
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Please make a video on glute strength exercises for soccer players. 🙏🙏
Hey man any long jump drills for explosiveness new sub here will learn a lot
Ayy shoutout to band kids doing S&C now! Rare combo afaik.
Shelly is the perfect example for powerful glutes 😁
Love your content.
Kneesovertoes split squat transformed my glutes into two young coconuts 🥥 🥥
Would you recommend using rear foot elevated split squats as an accessory or compound lift?
The elevation is useful if you have mobility restrictions.
Hi man hats off to u 🤗
Thank u 💪
i feel like the main moovements for glutes are squats, deadlift/hip thrust moovements at the base, isn't it coach ?
One of the very few vegan coaches i cant get enough of. Amazing content as usual Dane 🔥🔥
Thanks a lot! I’m actually not vegan lol that was just an experiment 😂
@@GarageStrength Oh dang, I honestly thought you were fully converted onto the vegan lifestyle after that video 😂 I was vegan for a year, but found out the grains and legumes were triggering extreme IBS and Psoriasis for me. Which led me to a strict "paleo" diet to get rid of the symptoms.
@@GarageStrength How did the experiment go?
@@ExerciseScienceReport Check this out 👉 ruclips.net/video/m7gyMACoVVU/видео.html
What is the title of the study you cite in the video?
The basic squat is indeed a nobrainer for strong big glutes. But most people can't do them properly so they don't get the benefits!
Reverse lunge or step ups are as good or even better but also difficult to do for most.
Step up for glutes?
@@kartalpencesi4950 yes and step down.
focus on pushing the step/platform down with you heel while simultanously driving the opposite knee up. Bracing the core is a must!
@@Leonidas-eu9bb thank you very much sir
Pre fatigue _ does that actually work?!!
At the 1min 20sec mark I broke and laughed so hard....that I’d was genius.😂😂😂
For the 30 walking lunges is it per leg? or how do I count it
Hey coach I know this might not be your type of video but I think you would have some good information on how to meditate. I’ve just started to meditate and I’m not sure if I’m doing it correct or if you have some suggestions on videos that would also be great.
Are you having difficulties with distractions?🤔 meditation is deep, concentrated thinking in which a person seriously reflects on past experiences, ponders and muses over current matters, or thoughtfully contemplates possible future events.
I don’t think you need a tips and tricks video on how to think my friend👍🏻
I am not an athlete but I want massive glutes.
This list is incomplete without Db rev lunges!!!!
I ain't got no ass and my back hurts all the time what do I do? Please 🙏 help
Walking lunges sucks ass, this how u know if you have a strong mental. If you dont like this exercise and you keep at it, i give you major props
Interesting one leg hip trust.
Lol, I played the sousaphone too. Good times
I have been doing deep squat for years and my glutes are not there XD
I agree with going all the way down in back squats, but why lockout? Why not come up only halfway, then go down again? More painful but way more time under tension.
The lockout part is important for athletes. This video is not just about hypertrophy but athletic performance too
@@tuckerdunagan8565 Not really. The lockout is the easiest part. It's also what does the most damage to your joints. You lockout plenty in daily life anyway...like every time you stand up.
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DANE, YOUR HEIGHT AND WEIGHT?
6ft. 235 lbs
@@GarageStrength jealous ;)
@@GarageStrength absolute UNIT. Love the vids
Light barbell walking lunges keeps your upper body upright
Challenge accepted 😎 😏
All hail the skwaat! As a person with spider monkey limbs, I hate the squat, especially the back squat. How ever, it really is the best at building that ass. Lately, I've started to be ok with the squat. Don't need big numbers on the bar. Going up to 85% is plenty. Just hit a lot of short sets, slow and controlled down, fast and with power up. Pair with a GHD or those single leg bridges "pissing dog planks" and that butt's gonna grow.
Also, if the gym is crowded or you don't have room, Bulgarian split squats are an effective alternative to walking squats.
One other issue is equipment. I've recently switched to Planet Fitness: I mean $10 per month versus $40? 'Nuff said. Anyway, PF only has dumbbells and Smtih machines, which makes squatting huge weights harder. Especially if you're super-strong in the glutes and quads like me. I don't like the Smith machine's restricted range-of-motion or how it eliminates balancing muscles. So I'm stuck with dumbbell alternatives.
I've found goblet squats and/ or dumbbell front squats a "humbler." I squat much lower weights, and yet I hit fatigue because the weights pull you forward, activating the glutes and your core. I also mess around with pistol squats, a one-legged goblet squat with your off-leg elevated and off the floor in front of you. That's a super challenge because of all the balancing muscles that get roped in.
Turns out this 55-year-old dog who's been training for 41 years can learn new tricks when he needs to., And if I can do it, you can.
11 minutes about glute strength. Not 1 deadlift. Not even 1 deadlift accessory.
Why? Cause everyone wants a peach. Yep, I said EVERYONE.
Jalen hurts got a badonkadonk
Thank you! Ive always wanted to smash my cheeks!
How about the low bar squat for glutes?
That's really all you need. This new stuff is just the latest trend if your need variety, but most certainly not any better.
If i want my glutes to blow up i just hang around santa monica blvrd with a mini skirt and a shirt ties to a knot
Segle
Wigs and athleticism... Thats gotta wreak.
Get out your tuba, Dane. It is time clients performed reps to the cadence of your sultry tuba tones.
I’m a normal person I’m just want explosives when I walk😊