Why YOU Should Workout Like An Instagram BOOTY MODEL! (Train Your Glutes, Bro)
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- Опубліковано 31 лип 2024
- #EnkiriEliteFitness #Glutes #HipThrust
TIMESTAMPS
0:00 Introduction
2:02 Why you should train the glutes directly
5:25 Benefit #1 of doing so
7:17 Benefit #2 of doing so
9:18 The BEST exercise to use for this purpose
11:30 #1 MISTAKE people make here & key points of execution
12:50 Recommended set/rep/loading protocols
14:30 Conclusion
Today I'm going to tell you guys why you should workout like an Instagram model! And you know exactly who I'm talking about here: those Insta-famous girls with the big booties that do nothing in the gym EXCEPT for train their glutes...and it shows! While most of you sorry saps are walking around with a pancake butt these chicks have round, meaty, and strong gluteal muscles, and they do it purely for aesthetics. They just want to look good and get their daily dose of likes on the internet.
However, there's a better reason to do it that extends beyond mere vanity and that's what I want to talk about today. And hopefully I'll convince a few of you guys that you too should be taking after these Insta models and putting some serious effort into training your booty and trying to make that thing grow big and strong!
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Glute training for powerlifters-
Advantages:
1) Stronger squat and deadlift
2) Allows you to arch and leg drive more on the bench, improving 1RM
3) Adds mass, allows you to eat more food
Disadvantages:
Kinobody might call you gay
fucking lol
I’m picturing the little dance he does around his homoerotic punchbag.
Lmaooooooo
Kinobody skips leg day altogether
This dude singlehandedly saved my lowerback when he showed me the heavy hyperextensions with focus on glutes a while ago... i had bad sciatica and no doctor told me that the cause for my injuries was a very weak posterior chain. They put me on some crap therapy which didn't work in the slightest. Then i watched Alec, and when i started working my booty like crazy my back pain slowly disappeared and i can even do heavy romanian deadlifts now. Glute supersets all the way baby, shoutout to Alec for keeping it real and not selling out after all this time.
Did you have a herniated disc?
Hey, that's awesome man! I'm glad to hear that your sciatic pain has gone away and your back is feeling good these days. That's a motivating story!
@@ericangwenyi5526 don't think so. exams i did were negative and supposedly the cause was a shrinkage of one of the spine canals or some shit like that. Basically the doctors didn't 100% figure out what it was and put me on some generic electro therapy. At that point i lost faith in medical "experts" and started doing my on physio work. As soon as i strengthened my posterior chain the pain was gone and the hyperextensions i saw on Alec's channel were by far the most comfortable lowerback/glute exercise for me.
@@cimi93x so true man, I keep telling my manager to see a chiropractor to get her started on some actual treatment but shed rather see her "cute" doctor once a month for some pain relief shots once a month for her back. Im sure hes convinced her thats the only reasonable treatment. Its sad stuff.
@@bakerk5030 for real, i used to trust doctors but then i realized they're just gonna have you popping meds like candy without even reaching a 100% conclusive diagnosis. Haven't been to the doctor's in years and i can say i am healthier than ever. Proper food, physical activity, strength, long walks in nature etc. No doctor in the world can replace a healthy lifestyle.
The necessity of glute development didn’t hit me until I started having excruciating lower back pain every time I did a barbell squat beyond parallel. Now it’s one of my main focuses.
Who are you calling a pancake 🍑??? 😂
Too many guys are afraid of targeting the glutes b/c they think it’s feminine, but it’s actually such an important muscle group to strengthen.
You sucka!
And I agree. It's weird that the chest is considered manly and the glutes are considered feminine lol.
Ironically, girls would rather have a thicc boii than one chicken legs from my anecdotal experience
I could have not said it better tbh
Ironically, every single girl I speak to, including my own mom, say they are attracted to guys with well developed legs *and* glutes.
These guys thinking they'll "look feminine/gäy" for training their glutes don't realize that's one of the most attractive things on their bodies to women.
I'm literally the only guy at the gym that train glutes and I don't care my squats went up massively thanks to hip thrust
The glutes really are an under appreciated muscle in the strength community. I actually bought Brett Contreras’ book “the glute lab” for my off season training to help my squats d deadlifts. My wife loves my programming for her now too and I certainly don’t mind the side effects of programming for it either lol
Can't deny that the world would be a better place if every woman did hip thrusts.
My boy already got called out on having "girly legs" and just not gave a f*ck and said... let's leave the fragile masculinity aside and let's train this... awesome video man! Thanks for the info!
If Big Z trains his glutes we all should. Think isolateral glute machine is the most direct way to train the glute.
Love your map ;)
The earth is flat
@@bigboii1150 Yessir
@@bigboii1150 As flat as my soda
"while most of you sorry sabs are walking with a pancake ass"
Bro u don't need to call me out this directly LMAO
Haha sorry bro! Consider this the kick IN THE ASS that you needed!
@@EnkiriElite Yo! Awesome vid, started doing hip trhusts yesterday haha. Btw, who is the model in the thumbnail?
Reason 1. Glutes make deadlift better, reason 2. Girls like thicc bois. But reason 3 and most important of all, we cannot return to monke without gorilla glutes
Can't underestimate how much girls love your glutes.
Humans have way bigger glutes than apes, because we walk upright. To return to monke we must get flat asses.
Quality content here. Watched your video on alpha destiny and now this... and I am sold. You sir have earned a new subscriber
As a man, I love training glutes and have been doing so for years since I had a low back injury that turned out to be a glute medius injury. Plus it’s fun having bigger glutes than half the girls at the gym lol
you know you achieve good glutes if the girls check your ass out
I’m JUST now emphasizing glute training. They’re my most neglected muscle group
Best of luck!
Alec, the ATG split squats are EXACTLY what you're looking for. Light loading or even more and full ROM from BOTH glutes (one helping in hip extension, the other in hip flexion). It's the one exercise that gave me the smoothness you describe in this video. I used to struggle with glute bridges in the past, not feeling the "activation" so much, but ATG split squats saved my glutes', knees' and ankles' stability AND overall athletic strength and now I can benefit from glute bridges again!
Keep up the great content, we need more coaches/content creators like you here❤️
Even better for the glutes, do them walking.
Haven't done hip thrust in quite a while, more a short range exercise for neural activation, while lunges are long range.
I like sled drags too as short range, but will try hip thrust again to see how they feel now.
Lunges and sled drags also work everything from the big toe up, big toe is very important for glute activation.
Lmao Rippetoe be like
“F*ck this silly bullshit, hwhat you need to do is, Squat & deadlift, do your faahves & drink your milk”
Lol Rip has his place no doubt...but ya gotta take the good with the bad I guess.
@@EnkiriElite It’s just his age, he’s an old guy, so he’s very dogmatic about what he thinks is right, most of the other SSCs preach a more moderate approach anyways.
Good with the bad!
Can't get his trap bar video out of my head hahaha. "This piece of junk... "
Jim how old is he?
Sixty fahve
11:12 caught me off guard lol 😂
Dying at the prison shower reference, lol lots of good info as always. Surprised you didn’t mention the benefits strong glutes offer combat athletes, goes to show they don’t benefit only the lower body but all of it.
Funny you made this video today. Because I woke up with sore glutes from those squats, deadlifts, Bulgarian split squats, and RDL's I had yesterday.
I've really liked the combination of hip thrusts & heavy kb swings for strength & hypertrophy and then translating that into power & explosiveness. my primary focus these days is rock climbing, and increasing my strength and explosive power through hip extension is doing wonders for my ability.
That's a solid combo!
14:12 hahaha! Brilliant way to explain the feeling. Hip thrusters are awesome
Very informative, Coach
The very sudden and brief EDDF reference made me spit out my Bang in laughter.
I like doing hip thrust for high reps (15+) , contracting hard at the top and glute bridges heavy for explosiveness (6-10). Definitely a great accessory movement for squat and deadlifts
totally agree! a must do exercise to strengthen and stretch the glutes, especially for people who have desk jobs
Yep! It can help counteract the effects of all that sitting and keep the hip flexors feeling limber.
That jump is amazing!
The hip thrust increases the density of your hip bones tremendously....That alone is a good enough reason to start doing the hip thrust
difference compared to squats and deads?
@@JorgeGonzalez-sx7fk the hip thrust is way better than squats and deadlifts for glute development
@@binoyjohn5827 i was wondering about the bone density claim
@@JorgeGonzalez-sx7fk That is common sense....the weight is directly on your hips therefore strengthening your hip bones much more directly than squats and deadlifts
@@binoyjohn5827 no, thats not common sense, its actually pure speculation on your part lol
This was just the kick in ASS that I needed.
First!
That's cheating
@@neversate I commented before the video was even live.
@@EnkiriElite 🤣🤣
Great stuff.
Was recently programmed barbell hip thrusts by my coach. While initially I was reluctant because I thought I’d look silly, I’m now really happy with the results. In particular, you can see my deadlift form is quite a bit improved as I’m getting into better starting positions and finishing with more power.
Glad to hear it man!
You convinced me to drop the weight. Just gonna try out lightweight tomorrow!
Another great exercise that has helped me is a Deficit Trap Bar Deadlift.
I used to love doing the hip thrust because I thought it’s kinda fun. Received many stares from other dudes in the gym too. However, I believe it did unironically helped my DL a lot. I ended ceasing it at the moment since my glutes feel disproportionate and I believe that DL/variants can also help. Though, I should incorporate it again in the future whenever I can hit the gym again.
I was one og those Guys saying hip thrusts are gay and so on. But since I incorporated Them into My training following the principles laid out by enkiri here, I ve been squatting bigger and running faster with less sore knees. And Im almost 50!
Great video! so true about hip thrusts!!! they saved my ass (no pun intended)! hey, I love that wooden box you are training with at 11:00. Was it homemade?
I use the smith machine (in the gym) for the hip thrust/hip bridge and in my home the barbell off the floor. Works great!
After incorporating hip thrusts for a few weeks, I have noticed my sumo deadlift hip mobility is drastically improved, and I feel like I can effectively activate my glutes at the bottom of the squat
I’ll definitely try this. I want to be more thorough in my training so I can be faster and more explosive.
Jesus Christ. I remember when I saw a video of you when I first entered the "strength side of Training" and I was like this skinny fook can outlift me for fun. Glad to run into u after 5 years.
Strong glutes --> no lower back pain --> training longevity --> long term gains...
The good morning, farmer's walk, hip thrust, and Rubish deadlift (hyperextension deadlift hybrid) have not only kept me injury free, but given me great posterior chain benefits too! The glutes are the most important muscles in the body for me.
9:26 "The one part of the glutes I really want to touch on today"
hahahah good catch
I started using the "booty Buster" and the glute extension in the gym, cleared up hamstring strains I was getting doing sprints. not looking back
Good job bro
I've been doing hip thrusts for volume and high weight for years. I credit that exercise and deadlifts for fixing my lower back issues
Good stuff man!
I have a friend in college who is pretty strong naturally. He pulled 375 lbs without almost zero training.
But he didn't want to go to the gym regularly, as he feared he would get bigger glutes.
What about reverse hypers? Do reverse hypers target the glutes (probably not as well as hip thrusts) without the hamstrings playing as big as a role as the other exercises you mentioned (RDLs, DLs, good mornings, hypers, etc.)?
Great video!
My name is Gluteus Maximus Decimus Meridius, Commander of the Armies of the twerk, General of the bootylicious Legions
HAHAHAHA :D
As a kid I always noticed athletes had huge butts. Think about it, baseball players, Olympic wrestlers, football players, gymnasts, sprinters. So even as a kid I understood the butt is an important muscle that should be prioritized. That's why the Athlean X claim of to "look like an athlete you have to train like an athlete," is confusing considering he himself lacks something important to athletes, a big butt.
Your observations here were correct man!
In my experience hip thrust have a great stimulus to fatigue ratio.
Agreed
I do a ton of kettlebell stuff, my glutes are covered, in fact, it seems to be the only area (along with hamstrings) that I can build muscle with KBs, but hey.
Best glute exercises:
1. For hypertrophy: Bent leg hip extension on multihip machine. This is best glute exercise because it combines the benefits of hip thrust (isolated glutes by shortening hamstring) but has a superior range of motion and resistance curve.
2. For athleticism: Single leg deficit hip thrusts. Hip thrusts isolate glutes by shortening hamstrings. Performing these at a deficit let’s you get greater stretch on the glutes. Doing unilateral hip thrusts better involves the side glutes for stability.
3. For strength: Sumo / horse stance RDLs.
Hey have you done research on isometrics? I would love to see your research and take on the topic.
I wonder if hyper extensions would be a decent alternative to the hip thrust.
Glutes are an extremely underrated part of the squat, especially if you're a low bar guy.
Low bar done nothing but grew my glutes
Bruh the random eddf reference at 11:13 caught me so off gaurd lmao
box squats just below parallel + strict reverse hypers
Been doing hip thrusts dedicatedly for a few months now and was wondering when you'd talk about them and dedicated glute exercises in general. Good stuff
You might want to check out Bret Contreras, he's got really good info on glute exercises as he's the self described "Glute Guy".
Bret is how I first learned about the hip thrust probably about 10 years ago now!
@@EnkiriElite he likes to alternate between heavy strength focused and lighter hypertrophy sets. Any reason you're opposed to heavier low rep sets with a reset at the bottom?
@@111kino I just don't find the execution to really be "there" with heavy thrusting. I think there are more tangible benefits to be bad from doing the exercises as i describe them here, and then allowing that enhanced engagement to naturally carry over into other glute heavy activities.
@@EnkiriElite lacking execution with "heavy thrusting", huh.....
I see. Like oly lifts for sports priming.
Damn! That box jump tho😅
I want big butt because butts support our posture and cardio endurance
Hamstring has more capability of fast twitch muscle, is that why hamstring dominants in a lot of the other posterior chain movement?
Hip thrust 2 weeks in a row then hit smith machines hip thrust to overload on the third week and then the 4th week lighter weight glute bridges will develop the glutes and prevent overuse and satisfies gym ADD
I started doing single leg hip thrusts using my couch and a dumbbell at home. It is exactly what my glutes/lower back needed.
PAS. LOL... yep, I need to do some work haha :)
Hey Alec, What are your thoughts on doing back lunges, especially with an elevated front foot, for glute growth and strength?
I like Reverse lunges, and split squats as well. They are great exercises, but the hip thrust works the glutes in a different capacity.
Have you ever experimented with RDLs with knees bent to 45 degrees for glutes?
Collab with the Bugez, Juji Mufu and Coach Joey
The female vanity drive to build the biggest strongest muscle pivotal for athletic performance, posture, low back pain prevention, fall prevention ... Agree it’s actually a good thing - DPT
And Hip abduction is weak on almost everyone over 50
Bret Contreas would love this.
I've always found decently heavy reverse lunges to be effective at tearing up my glutes.
Yeah, I get massively sore glutes from lunging variations due to the stretch under load. But still the nature of the hip thrust is different from these unilateral variations.
That doesn't sound right.
You could also elevate your feet on a glute bridge in order to increase range of motion.
Yes, I've done that on the hip thrust.
@@EnkiriElite I've seen the video. I was suggesting that because you said a glute bridge is not on the same level of a hip thrust due to less range of motion.
Was doin hip thrusts and some bodybuilder walks up to me and told me he's studied all the famous bodybuilders and that none of them do it. I politely asked him what his squat numbers were and he said 185x10....boy if you don't get outta my face
"A pancake ass is a terrible terrible thing."
Thank you.
Glute bridge is my strongest lift 😎
ok i subscribed
Welcome!
11:10 Alan Roberts impression
What about reverse hypers?
I’ve literally tried to “like” this video a dozen times and it won’t fucking stick.
UA-cam is playing me bro
i dont have a stable bench in my homegym at the moment, should i just do glute bridges or there is a better movement for the glutes
I would just bridge
We need more cameos from your dog
That was actually the neighbor's dog lol she just wanders into my garage from time to time.
@@EnkiriElite Well cameo that dog too
Wouldn't a kettlebell swing be a glute dominant hip extension movement ?
Kettlebell swing is the same as an RDL or a good morning. There is glute engagement a the lockout but the resistance is parallel gravity. When the body is supine, as in a hip thrust, the resistance is perpendicular to gravity as you extend the hips, which emphasizes the glutes.
Wouldn’t you get a better contraction if you finish the ROM on those hip thrusts?
I have spondylolisthesis at L5/S1. All I get by exaggerating hip extension is back pain.
Glutes are aesthetic af, I’d say they’re one of my strong points
GODDAMN Alec those buns are crispy!
8:45 LMAO
BOOTY BOOTY BOOTY!
RIP my jeans - literally 😄
For the algorithm
Alec's way to annonce the opening of his only fans account
Always isolated the glutes here... btw did you guys know SSS used to rap under the name Skiggy Rapz?
Lol what??
Damn! Who is the girl in the thumbnail?
How come there's a big discrepancy between some people's hip thrusts? I've seen Natural Hypertrophy and Enkiri use around 225 and I've seen some women use 400lbs lol
The most I have on the bar in this video is 240lbs for 20 reps. Like I said, I think most people go too heavy and lose the real benefits.
can’t remember my exact numbers bc its been awhile, but i’ve gone up to well over 400 lbs for reps on hip thrusts before. going that heavy, i can feel my hamstrings trying to take over for my glutes regardless of hip placement. if i do them with a focus on mind muscle connection i have to be somewhere between 315-365 otherwise i won’t “feel my glutes”. its probably got something to do w hammy dominance he talked about at the beginning of the video from prioritizing the deadlift
Lmao pancake ass 🥞😂
I love hip thrust. I never trained them because I was blessed with a nice butt ...but (lol) as of late due to an injury I hip thrust 2x week along with Front Squats, RDL and Deficit Lunge.. Women and Fellas hip thrust are good addition to your training.
Austin Baraki rolling in his sleep over this.
They have hip thrusts in a lot of their programs.
Even their “low back pain rehab program” has them.
"Training hip extension..." fuck, this is smart idea
Thank you!
Man i love the american style neighborhoods
From now on more 🍑 work, thanks Alec
Hot take as usual. There are a couple butterfaces with severe psychological issues that I follow solely for their low self esteem motivated glute and leg expertise. Credit where its due.
hahahahahaah
Stares at own ass... 😭 I do really need to gain the balls to do these in the gym without worrying bout the looks I'll get.
Can I do them after my 3 sets of 8-10 of romanian deadlifts?
Yes
@@EnkiriElite I tried loading up 30% of my 1RM but because the plates I am using aren't 45 lbs, the bar is too low and it is really difficult to get in position. What should I do? I don't have blocks, should I buy some?
Ha