The BEST Butt Exercises For Men (the ONLY 4 You Need!)
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- Опубликовано: 24 ноя 2022
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Yo people! Push Black Friday Sale is here: app.pushapp.co.uk Anyone on a monthly subscription who wants to switch to the yearly to take advantage of the offer can also use the same link, hit “Already a user?” sign in and manage their subscription there. Enjoy the video mates x
Just took advantage of the free trial earlier today.... Will need to sack that and make another account.
@@geteveryone You can just go through the link, it will let you cancel then start again with the new price (you still get a trial).
@@JoeDelaneyy donezo, cheers
Literally just bought the app a week ago😭
I created an account through google that is now expired. I now am unable to choose "Already a user" as nothign loads after signing in :(
For future reference, the relevant slide is at 10:22
1. BB squat/hack squat (including variations)
2. Bulgarian split squat/Smith reverse lunge
3. RDLs/back extension variations
4. Hip thrusts
BB: Barbell Back
RDL: Romanian Dead Lift
Bulgarian split squats are the ultimate booty builder. First time I did them, the DOMS in my glutes was INSANE!!!
It depends how u do them them though, I lean further forward and have my leg further forward for glutes and hams and more upright and closer to me for quads.
@@danevans217i thought it was closer for glutes and farther for quads but that’s what I heard so idrk
Yes, I do them on the smith machine so I can load without losing balance.
And I superset with dumbbell unilateral RDL (adductor killers).
@emilycruz4088 the greater the hip angle the more glute. The greater the knee angle the more quad. Adjust accordingly.
Hip thrusts are the best thing for posture. I literally had no clue how to activate my glutes when I started lifting, and hip thrusts taught me mind muscle connection and fixed my anterior pelvic tilt. Through that I started activating my abs and developing my core.
What do you mean by this: ''Through that I started activating my abs and developing my core.'' ?
@@incorectulpolitic It made him to learn how to use abs and strengthen it up.
@@bzyspecial I've found side bends of all things have also helped a lot with both anterior pelvic tilt and knocked knees of all things. In my case I probably needed to do more glute med work when I began.
Perfect mix of kinesiology + practical considerations + brutal honesty = the best training vids! Nice one, Joe!
This will definitely assist in my quest to be out here double cheeked up with some Joey D level cakes. Thanks man👌🏼
lmfaooo
Same bro. Tryin to fill out some hoochie daddy shorts.
"Cheeked up" 😁
I love vanilla cakes with the creamy white fillings. 👌
I dont know Wth is going on here in this comment section but I want in...👀
Hey joe, thanks for keeping a chill vibe throughout the video. Will try to incorporate some of them in my workout. 👍
low-key but on-point explanations without any over-the-top flairs, exactly the right kind of instructions I need
You just made me subscribe from this video - your science based approach is exactly what I’m looking for to explain why we utilize certain exercises based on the functions of that muscle and how to incorporate them in a normal routine. This is quality content.
I’m glad you made this video! So many guys are training everything except glutes and it blows my mind! Not only for looks but there the strongest/ biggest muscles on ur body “glute max”
As an aside, training the glute med is great for athleticism. I play ice hockey and after a game of hard sprinting you can feel the glute med really fired up. I used to feel the same way snow skiing back in college. I love doing the smith machine reverse lunges for this.
Hip Thrust, Bulgarian Squats, Olympic Squats, Step ups
Great content - thank you!
As a bottom i need this....
100% agree. That and a full wax
Brev
Finally a no nonsense right to the bare basics video without all the waffle and over the top movements this spoke to me for sure thanks Joe 👍
Subscribed after watching your meal prep videos. You seem genuine.
first video. this was GREAT! love the way you did the edits and the animations of the diff movements, Xs and checks. also, no wasted lip flapping. very concise. thank you!!
great vid man, I started using the hip thruster machine a few months ago on leg day and my glutes have gotten rock hard! sometimes I feel like people look down on it a bit, but as you say it's probably just because it's not found as often as some other machines. nice to see it getting some love here :)
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Same, kinda helped that he mentioned it, I feel like it is very effective for me. Same with reverse lounge on smith.
Joe, You are so smart and easy to understand.
Your videos are timeless.
Thank you so much,
Jeff
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I just discovered you now and wow this is a top quality video. We need more trainers like you
Joe Delaney is actually my hero
Thank you for sharing your experiences and your expertise. I was just crossing the street from my job a few years ago when I got hit by a distracted driver and was only given a five percent chance of survival and I am so grateful to be back in the gym. Well I am going to be watching your videos on I can get some good information. Have a great weekend 💪
Hip abduction and adduction are extremely useful if you play a sport such as basketball or football and you need to be able to make explosive moves laterally (e.g. defensive slides). Hip abduction used to be one of the most important leg exercises I used to do when I played basketball and I still do them till this day. They are great for agility overall.
Edit: I want to caveat what I am saying by leaving this disclaimer. Be very careful with them. If you don't need them specifically then don't use them. Doing squats and lunges will adequately train your hip stabilisers. If you do decide to use them don't put a lot of weight. I know, its easy to load this exercise up, but RESIST this temptation. Instead go light and high reps. This is for a two reasons: 1. You don't want to get ITB syndrome or injure your groin. That would be counter productive. These muscles are good at endurance tasks not heavy weight tasks. 2. You can injure your lower back.
are they also beneficial to someone who does combat sports like muay thai?
@@ValenThePowerful I think not so much. Cause you dont need that lateral explosion that you do when playing defense on basketball
@@ValenThePowerful I am not sure, but, If I was you, I would avoid. Have a look at "Basketball defensive slides drills" and also doing high side kicks would be more beneficial for you. This machine may make your hip flexors tight which is not ideal for fighting.
@@ValenThePowerful yes, lateral movement is critical in combat sports.
@@ValenThePowerfuldepends on which
For taekwondo yes ( completely focused on kicks from all different angles)
For jiu jitsu I don't remember ever doing a motion like that but I'm a beginner at it
Honesty way more entertaining then most people and very good for info thank you quick and easy to understand keep this good content coming
I’ve been watching your videos for years, I wasn’t going to actually comment because I know you will of heard it many times before but you’re fantastic at what you do, your explanations are so well structured and very funny to listen to also lol.. massive respect and thankyou for wealth of knowledge you put out for all of us to enjoy, learn from and implement 👌🏻☝🏻
I think it’s worth noting that if you already have semi/decent quad/hamstring size development but lack the size and fullness desired in the glutes (perhaps due to being more quad/hamstring dominant) you can focus leg day training on heavy, hypertrophy based glute days where hip thrusts are the main course, and quad and hamstring specific moments are kept to lower volume. This is to help prevent quads and hamstrings from continuing to outgrow the glutes. It’s the ratio of flute size to hamstring/quad size that keeps the glutes looking small (if your legs are proportionately much larger) - not suggesting you let your legs atrophy, but focusing more specifically on glutes, multiple times a week (I train my glutes 3 times a week as a guy - as they can recover faster than quads and hams) and I have a normal heavy leg days once a week - I throw in the extra sets of glute stuff when ever I can. But I I did that with squats or Bulgarian split squats, RDLs etc I would be annihilated. You can train your glutes way more than you think, they will get sore, but they bounce back pretty fast.
Also having a wider stance, and turning your feet out helps some way towards putting the tension on your glutes more - as does using a booty band above the knees on the quads during smith machine squats
@KIAL Thanks for the tip, brother. I will definitely follow! As i have matured a bit, i have become more perturbed by asymmetrical leg development or lower half development in guys and myself. I see it ALL THE TIME at the gym: Guys with huge arms, backs, chests, But pencil thin calves and yes, flat pancake butts; completely underdeveloped and neglected glutes. I confess that i do notice it. And since we are in the "confessional" i confess that i notice and am envious when i see a guy with a great ass, one that is developed in proportion to his legs. Glutes are a muscle just like biceps, triceps, pectorals, delts, traps, etc. If we can notice and say we admire any of these muscle groups on a guy, i don't know why it's so taboo to say we admire a dude's ass development and or genetic blessings. ANYWAY, I DIGRESS. But LET ME LET YOU IN ON A SECRET: For years, i would go so heavy on squats trying to develop my glutes and legs overall. THEN I DISCOVERED that i was OVER FOCUSING ON THE WRONG GLUTEAL MUSCLE GROUP. Squats primarily work the gluteus maximus or the larger portion of the muscle at the bottom of your butt. However, IF YOU REALLY WANT TO BUILD A ROUND DERRIERE that your pants and jeans sit nicely on YOU NEED TO FOCUS ON THE GLUTEUS MINIMUS AND MEDIUS. The part of your butt at the top and middle/sides. I didn't build a "BUBBLE BUTT" until i started focusing on these other gluteal muscle groups. And i was able to ease up on the heavy squatting and stop destroying my knees.
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yes i too worry about flute size in the gym
Excellent tips there bro
@@julianbassk
The most underrated comment I've seen in years. 👍🤣
I say good sir, with your careful tutelage and exquisite information I will be able to harness this hypertrophic response to mold my posterior to handle the most monumental loads! Many thanks.
Stunning! Just full watched thank you for the effort you put on this video enjoyed watching as well as the informational details
Love the video - still dropping quality info on us
Been posted for 20 minutes. Just finished workout. Starting cardio. LETS GO
Ideal scenes
Joey!
You're right on point. I discovered a similar circuit 4 months ago and been doing consistently. I never thought my atrophied GLUTS would be the one muscle to respond the most and so fast to training. Here's to gluts of steal. Thanks!
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Loved the explanation and demonstration in these. Subscribed!
Legendary, only just come across your channel now, keep going man!
ive tried these bss for the first time this week and man my glutes hurt the next day, im coming back from a knee injury so the light weight is a bonus and im sticking with them aswell.
Great channel. Glad you came up in my search!
Now this is how you make a video. Very well done sir.
Hip thrusts is, by, far, the best one to grow glutes.....
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It’s good but it’s an isometric contraction for the Glutes since you’re targeting them in the shortened position. The Glute work to extend the hip so they’re fully lengthened in a squat but fully shortened in a thrust. They work the hardest when the hip is fully extended. I personally like to do them also but I’m not sure how much of a stimulus for hypertrophy we’re really getting out of it since it’s not being lengthened
@@FlickSh0ttwell, , in fact, to work my posterior chain (spinal erector, glutes hams) : romanian deadlift, hip thrust, sit leg curl machine, cable pull through, and finally stand leg curl machine. I do this twice a week and since then a big improvement in mass (even natural).. my legs/glutes were my weekness point, now training legs every two days, quads then hams/glutes... hudge improvement..
@@ja4476 yeah that’s great stuff. Keep it up 👍🏼
Gay as fuck tho
My favorite is the single legged hip thrust, foot at 45°c, with a resistance band spanned out anchored over the floor and then thrusting through the resistance of the band, I max at 10 reps
Bulgarian split squats are good too.
These two you mention are everything you need to do.
Dude the quality of your video edit is insane! 💥
Thank you so much for a great breakdown and explanation☺💪💪👍👍
2 Leg Days per week is needed. #1 Quad Dominate lifts and #2 Ham/Glute work. Even with a 3/4 day split. PS: You can use the Leg Press just put your feet HIGH on the pad vs low (high is ham/ glute dominate/ Low is quad dominate) . Start with a low weight and out your hands on your ass where your glutes meet your hamstrings, you after a few reps you can feel the glutes fire with your feet at the correct height on the pad.
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I would also advise anyone to deep squat daily 2-4 mins ( no weight) it really 😅changed everything for me.
I met this guy from South Africa who is a physical trainer and he killed us all with deep squats circuits no weights in 30 minutes class 😅 now on my own I do body weight deep squats and you right
Clear and sensible information, 100% accurate on Greek statues 😋 Always engaging to listen too and watch …. Good, no b/s stuff.
Thanks 🙏 👍🙂
Thank you for sharing that good routine-video!! Greetings and be safe. 🙋🏾♂️
Great video.
One thing that might be interesting to notice is that the cable abduction to be considerably different from the machine abduction because of the leg position in relation to the hip. Training the muscles while standing will have a better transfer to movements where you have to lift your leg to the side, like high kicking. Of course, it's a more function scenario and not totally relevant for the hypertrophy focus of the video and channel but might be something to have in mind.
Absolutely agree with these. I've only been doing squats and RDLs and my glues exploded despite not being my priority.
At 58yo started to do lower squats and kettlebell lunges, I did it too hard. Have to be careful for my adducters. Now slowly making progress to heal.
Glad I found this Channel. Some good advice.
Hola Joe, eres increíble empecé hacer estos ejercicios y de verdad espero ver excelente resultados y gracias por compartir los con todos.
Espero que puedas hacer muchos más vídeos como esté.
Felicidades 💪👍🇵🇦🇵🇦🇵🇦🇵🇦
Gluteos Al 💯!!!! 🍑!!
Ambos Sexos…
That Fritzl comment made me spit my coffee out 😂
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Signed up for your app Joe & am stoked. Was using a different app for quite a while which was good but yours is next level mate...congrats 👊
Glad to hear it mate
I’ve been waiting for this video for years. Thank you. 😍
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I do heavy forward sled pulls. I feel the glutes a great deal doing these. I use about 400 lbs. right now
Joey tryin not to laugh while doing the donkey kick on the Smith machine 😂
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You're videos are just great, no bs.
Plus that physic is just insane. My goal for sure.
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Looool bro not only was this super informative it also made me crease 😂😂 fair play, subbed
Mate, as thinking about this literally yesterday on whether I should be doing more glute stuff like hip thrusts...hadn't a clue. thanks for this vid. came along perfectly. Just been a weird one to explain to my gf when she sees how excited i am see your butt on a video.
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Cable abductor raises are underrated I've added those to a leg routine and usually get steel glutes from it. Definitely a different way of training my body is not used to...
100% If you play sports then they’re essential for developing explosive lateral movement.
Great video, one of the best Butt Exercise video's..... I've seen in days... Thanks
very helpful,detailed explanation and a little humor is always a receipe for success thanks informative video
I've had a trx for many years and notice that the bulgarian split squats with the rear foot in the suspension loops gives a much better glute isolation than whenever I've done the type shown, with rear foot fixed on a bench. Due to genetics, I still mostly have a flat butt though.
Try Rdls and hip thrusts with your Bulgarian spilt squats. Those were the exercises that changed my 🥞 butt
@@Bunny11344 Rdl's are good. Hip thrust is kind of cumbersome and definitely goofy for a man my age. I have a genetically gifted flat butt, but your's is looking good. Keep up the good work!
I actually found a use for the weird sideways legpress, not that I do it, but in bouldering you have that exact awkvard pressing position. So in terms of specificity it kinda makes sense for climbing folks to do it :P
Haha shit **deletes videos**
entertaining and useful. love the hilarious posts with great knowledge
My top 4: Step ups, Deadlift/RDLs, HipThrusts, Bulgarian Split Squat. Always make an abduction movement at the end of Glute/Legday or even Push/Pull days if i feel like it
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Hinging a little at the hips is the best way to get more glutes on the bss in my experience. It becomes a sort of mix between bss and one legged rdl.
The video I never knew I needed. Thank you Joe you legend!
Squats, deadlifts, and lunges and their variations. Running sprints are also very good.
I love doing hip thrusts on the smith machine. You don't need to worry about balancing the barbell and can focus on just getting the contraction.
Nice! I win try this.
Will defo try this
I will say, building my glute medius helped solve my hip pain that I get from sitting too much and sidesleeping. It might not do too much physique wise but health wise I think it’s important.
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Which exercises did you use?
@@Knud451 physical therapist assistant here. In the clinic we typically start people out with side clams; make sure your hip stays neutral. My favorite way to burn the glute med out is straight leg side steps with a resistance band around the ankles; don't let your feet ever go less than shoulder width apart and maintain a decent temp to properly fatigue them. For kickers out there you can stand on one leg while using a chair for support. Then abduct your other leg as high as you can without compensation. You can hold that for 30 seconds or add pulses at end range.
Glute medius is very important for overall stability and significantly reduces fall risk , especially in the elderly.
@@Knud451 decent tempo*
@@jr2610 thanks! Do you mean like a sumo side step? And small steps?
Love Joes Vids. Best sense of humour out there.
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😆 Terrific delivery of your final thoughts.
must disagree on donkey kickbacks … i started doing left glute only donkey kickbacks on the reverse hyper machine to start each leg day, and it single handedly fixed my glute imbalance in 5 months. definitely a great movement if you learn how to do them properly
@Leni And i agree with you as well. Cable kickbacks have become essential in me shaping and developing my glutes. Most guys think heavy squatting will do it all, but i have found that concentrating on your gluteus minimus and medius is what actually gives your butt its definition and roundnes. That "bubble". You will notice the difference in how your pants actually sit up nicely on your ass after concentrating on these other gluteal muscle groups.
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Women can also (and should also) do these exercises!! Muscle is mucle, it doesn’t matter where you naturally «store more fat».
And guys don’t be afraid to do Hip Thrusts! It’s not «gay», as if that was bad lul
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Never us one truth to justify a fallacy: Muscle is muscle = true. It doesn't matter where you store fat = false. In addition, the physiology between man and women is different, which also matters.
Women at my gym mostly do all these exercises
Bro I've been needing this routine 😂!!! Thank you so much!!!
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Amazing video. Thanks dude!
Yes, minor improvement to life...thanks Joe
Love that this blew up to 1m views LMFAO
I feel hella glute activation during one leg movements like lunges and step ups, which is great because I don't like weighted hip thrusts very much at all. I also feel them on single leg rdls but mostly because the glutes are going a lot of balance function in the movement. I still do thrusts with body weight but just because they feel good to get that burn in the bum.
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One-sided movements are great to overcome an imbalance, but I hate them because they take to freaking long.
Amazing vid! Thank you. I'm a woman but it's pretty hard to find genuine ass building advice online. I never do cable kickbacks because I find them uncomfortable and always feel like I'm doing them wrong, so I'm kinda glad to discover the exercises I'm doing are better anyway lol
Great video. I like the pragmatic approach. Keep it up
Hip thrusts for life breh 🍑
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Heavy Barbell Hip thrusts changed the game for me. It's also the heaviest lift anyone can do. No way you can squat or deadlift anywhere near what you can Barbell Hip Thrust.
I always see tons of sloots at the gym doing that with like 300lbs!
@@Xainlrd 300lb is nothing on barbell hip thrust. I myself do 350lb for reps (I've seen girls going heavier doing more reps than myself), yet my current squat and deadlift 1RMs are around 220lb.
It's such an amazing glute-builder.
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First time viewer here, great video. I like your jokes, funny man. Good content. Subbed and rang the bell! Thank you! I’m wondering if how you deviate from these exercises if you only had access to dumbbells i.e. no Gym equipment?😊
Been looking for “butt exercises” but it’s always like girls doing yoga or some shit, so glad you posted this.
For me, nothing has beaten heavy deep range of motion reverse lunges.
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As an avid backpacker, I would suggest to anyone who wants to avoid, or relieve knee pain due to the IT band to strengthen your Gluteus Medius and Minimus. Most people's are extraordinarily tight and weak as we no longer use them as frequently as we did historically; causing or worsening their knee pain.
Glad to have seen these, but I'll need to come back to them. I only have some of this equipment at my gym and the most versatile (bar), i don't have in general.
I'll try to find new ways to do some of these though.
Awesome content. Just met this channel! Will follow
What about stiff leg deadlifts? I absolutely feel it in my glutes at the top of the movement and I make sure to really squeeze them. Sure hits them more than any other exercize for me personally.
isn't it the same with rdls?
those are adductors and hamstrings dominant with glutes 3rd getting some stretch. They aren't the best though. what you feel isn't always whats growing. Also you can think you feel a muscle, but its actually another muscle underneath it or near it
But the glutes aren’t loaded at the top of the moment, only at the bottom, so that doesn’t make sense
@@Everdinaaa he thinks by squeezing his glutes he's working them. Thats why he said it like that
@@apapods No RDL works more glutes than stiff legged because they are less fatiguing, and involve more bent knees
Those are BEAUTIFUL.. .. ..shots...
“An absolute circus of an exercise…” 😂😂 brilliant.
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Thank you for keeping it real
Thanks for helping me build the cheeks of a Chad.
I never knew squats were better than the legpress machine for glutes (esp considering the difference in weight I’m able to push, and the flexibility in foot positioning with the legpress)! Guess there is no other option than adding a squat variation back into my leg workouts
Actually you can try single leg presses. It's completely different from bilateral leg presses. Place your foot as high up on the plate as possible.
@@ordinaryguy815 ehh I find the ROM of single leg legpress very limited, so I prefer bulgarian split squats
@@Everdinaaa Very well then :)
@@Everdinaaa If you are already doing BSS, I don't think you would need to add a squat variation as well.
@@JoeDelaneyy Oh ok! Thanks Joe :)
OMG 1:01 I can't believe you used Josef Fritzl's reference. I fucking DIED. You're insane. Hahaha.
THANKS for sharing!
I’m on a diet but I would eat that cake 😜😜😜🍑🍰
Big props to all the straight dudes in RUclips fitness who know how to get us alphabet men to tune in and thirst, with well-placed thumbnails :) Just kidding, Joe, thank you for the advice, my glutes are lagging.
Great video, thanks!
keep it up! love you Joe!