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The Guide to Glute Gainz

Updated: Nov 13, 2023

Glute training is an essential part of any fitness regimen. In our latest podcast episode, we explored the science and anatomy behind building the butt, providing listeners with practical tips to amplify their glute game. Here, we delve deeper into the topics discussed in the episode, shedding light on the importance of the glutes and how to effectively train them for optimal results. If you haven't listened to the latest episode of the Reps Podcast, check it out here and be sure to subscribe so you don't miss out on future shows!




The gluteal muscles, commonly known as the glutes, are one of the largest and most powerful muscle groups in the human body. They play a crucial role in various athletic movements, including squats, hinges, running, and anything else that requires the hip to extend. Therefore, developing these muscles can significantly improve athletic performance. In addition, well-trained glutes contribute to a toned and fit physique, making them a popular focus for many fitness enthusiasts.


Before embarking on a glute training regimen, it's important to understand the anatomy of the glutes. They consist of three main muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. Each muscle has a unique role, but all work together to enable hip movement and maintain balance. There is a little trick you should be performing before starting your glute focused workout that I mention in the podcast - so be sure to give it a listen!


The main focus of this blog was to give you visual aspect to the exercises I spoke about on the podcast so you can see them in application as well as specific queues I like to give in order to get the most out of each exercise. Enjoy the guide to glute gainz!


With that, let's dive in!


THE SQUAT


REVERSE LUNGE/BULGARIAN SPLIT SQUAT


HIP THRUSTS


HIP ABDUCTION

I do not have a Hip Abduction machine at my gym, but here is the one I mentioned in the podcast (Bad Girl Machine). Pretty common at any commercial gym.

girl demonstrating hip abduction machine

BANDED RDL


TRX HAMSTRING CURL



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