today I'm sharing the number one workout That Grew my flat button aside from keeping your knees and lower back healthy my girlfriend T gives me all the inside talk from her friends and apparently a fit butt on a guy is a big turn on so when she said my butt needed some work I knew I had to find the best way to grow it now we're not going to get them to Kim K level but we are going to get them strong fit and athletic and to do so you only really need three simple exercises
that anyone can do I'll show you guys the full detailed workout at the end of the video but you need to do the exercises properly so pay attention so when it comes to Growing the glutes typically there's two exercises that people say are best hit thrusts and back squats but there was never a study that directly compared the two until now one of our bill assass researchers and PhD student Daniel plin recently published the first study of its kind he had one group of subjects do only back squats for 9 weeks while another group did
only hit thrust now before we show the result pause the video and comment below what exercise you think came out on top now don't be disappointed if you didn't get it right because even I was surprised you see while squats grew the quads and inner thighs more both exercises led to similar growth in the glutes which means two things one if you want to grow your butt without growing your legs then spam the heck out of hip thrust and two since hip thrusts are usually less tirey than heavy back squats you can do them more
often and with more sets I'll show you the best way to also use squats for go growth later on the video but what I person do is I start my workout with hip thrust this way I can isolate my glutes really well so that in my next two exercises I actually feel them working but proper form is key I'll show you guys how to do this with a barbell first and then I'll show you another version that's way easier to set up I remember the first time I ever tried to hip thrust my hamstrings literally
seized up my lower back was on fire and I barely felt my glutes working this is why first off if your feet are placed too far away from you you're going to feel it in your hamstrings whereas if your feet are positioned too close you're going to feel it in your thighs to get the most glutes position your feet such that at the very top position your shins make a straight line right on top of your foot once you got that nail down you can grab a small plate to note your foot position and then
you can start using a bar now the movement is actually pretty simple just drive your hips towards the ceiling but a big mistake people make is sticking their stomach out and arching their back to fix this brace your core as if someone was about to punch your stomach then squeeze your glutes hard imagine if you had a $100 bill between your butt cheing and you really wanted to buy some new gym clothes but I was trying to steal that money away from you if you do this properly at the top position your back should be
completely flat and you should feel a strong burn in in your glutes and one last thing to keep in mind is that your glutes actually don't do very much in the bottom half of the mbit so if you want to really isolate your glutes stick to doing just a top half of each rep with the 1 to 2 second BS of the top now effective as a barell hip thrust is it's a pain in the butt to set up it's it takes 10 minutes of cardio just to put everything together and just when you think
you're in the clear the B decides I want the moon walk away from you so now you're on a scavenger hunt for some weights to build a Contraption to stop the slipping and let's not forget the Golden Rule avoid eye contact trust me it's like the don't stare directly at the S of the gym world I got my own gym but even making eye contact with myself in the mirror still just feels plain wrong so instead of the standard hip thrust I've been doing an exercise that takes literally 30 seconds to set up and works
just as well single leg dumbbell hip thrust you just put the dumbbell across your working leg and thress one leg at a time while keeping your other leg slightly lifted off the floor the most common mistake here however is letting your hips drop to one side so even your hips by keeping your core brace just like I showed you with a barbell version and focus on really squeezing the glute of your planted leg now hip shouldn't be the only glute exercise you do you see they challenge your glutes mostly at the top position when they're
fully contracted but to maximize growth plenty research suggests that it's probably best to include an exercise that really stretches the glutes and challenges them the most at the bottom so let's now move on to one of the key exercises in our bit with science programs that's helped grow even the flattest of butts Bulgarian split squats now before I show you the proper form I got to be honest these are brutal yeah budy it'll feel like you're doing three exercises in one and I personally have to tell myself all sorts of crazy things just to make
it through reset come on Jeremy if you don't do eight reps you you have to chop your dick off but they have done wonders for grow M glutes so just remind yourself we're all suffering here and you just got to push through the pain to build your buns oh man that's not fun all right guys so just like with the hip thrust proper form with the Bulgarian split Squad it starts with your foot position and T's going to help us out here so you just sit down on a bench like she's doing extend your leg
forward so where your front foot ends up that's roughly how far away you want that front foot to be from the batch but you do want to double check this and to do that t just add up and then come down to the bottom position of the buer ASA squat now what you can see here is her Shin is angled forwards right that's great for the quads but for more glutes involvement you actually want to bring your foot further away from the bench so that your shin is now directly over her foot that's going to
Target the glutes a lot more so once you find that you can actually put a small weight plate or a marker just so you know how far away foot should be and then just try to do a few reps nice now at first if you're not used to movement you're going to be wobbling around and you're going to have a hard time balancing that's perfectly normal don't be afraid to grab on to someone or something for balance until you get the hang of it and then once you do get the hang of it there's one
more tip you want to apply for even more glutes so typically if you want to hit the quads you want to think about going straight down and straight up but for your glutes what you actually want to think about is d driving your hips backwards and down nice and then driving it forwards right and on the way down you can see how she's leaning her torso forwards that helps stretch the glutes a lot more at the bottom and'll help you work them a lot more now if you're still really struggling with the movement try placing
your back leg onto something lower like one or two weight plates or start out with a simple reverse Lodge just remember to apply the same for to we talked about earlier with foot position and leaning over your torso okay so far we've activated the glutes and we've worked them in a really deep stretch but there's one more exercise I've been throwing into the end of my workout that's been making all the difference squats now I know some of you might be thinking squats at the end of the workout well like many others I would always
do heavy back squats in the beginning of my leg days but I usually end up feeling them more in my lower back or other muscles instead of my glutes also after just a few heavy sets I'd be gassed for the rest of the workout hip thrusts were far better at isolating my glutes without taxing other part parts of my body then by moving squats to last I don't need to go nearly as heavy yet my glutes are still working just as hard if not harder however and this is very important this only works if you
nail down your forearm now you can do these with either a barbell or even a dumbbell since you're not going that heavy but the key to targeting the glutes is using a fairly wider stance pointing your toes out and then taking it slow on the way down set your hips back and lean your torso forward just like we did in the bul area split squat after the most glute growth how deep you go is important a study from back in 2019 compared the glute growth you get from doing half squats versus full squats the full
squat group experienced over three times the growth so try to get low enough such that at the bottom position you're upper thighs parallel with the ground so now let's break down the full workout for hip thrust I recommend doing at least one set to failure just to really get your glutes activated I'll personally do anywhere from 1 to four sets depending on how much booty I'm looking to gain but always with relatively lighter weight for about 10 to 20 reps to really focus on that mind to muscle connection then for Bulgarian split squats since you're
working one leg at a time it'll feel like double the work so here I'm usually just doing two to three sets per side with around 8 to 12 reps per set and lastly I'll finish it off with three sets of light back squats but performed really slow and controlled for about 6 to 10 reps per set and if you're wondering why there's a fourth exercise it's because to fully round out your leg development I'd highly recommend adding in some kind of hamstring exercise like leg curls since none of the other exercises in this workout really
work this area but guys while we've looked at effective ways to build your glutes you can develop a really nice physique by pairing them with welldeveloped shoulders I recently have been using a size Spas workoutat that's been growing my shoulders like nothing else before so give this video watch next where I'll show you exactly how to use this workoutat to blow up your shoulders but if you're looking for more personalization and a step-by-step plan that shows you exactly what workouts to do every week to get into the best shape of your life just head on
over to buildwi science.com and take our quiz to find the best plan for you in your body thank you so much for watching and see you next time
