In the latest video on the Athlean-X channel, strength coach Jeff Cavaliere C.S.C.S. is explaining how to build out your butt. Specifically, if you are doing your fair share of high-quality reps in exercises that develop the glutes, like hip thrusts and squats, but you’re still not seeing results in that area, then he has some pointers for you.
Firstly, he suggests testing your glutes strength. Get onto all fours, and straighten out one leg behind you, extending it as far back as possible and lifting it towards the ceiling. Then repeat with the other. You should feel your glutes contracting on each side as you do this. “It should feel as if you just balled up your bicep and got as intense a contraction as you possibly could,” says Cavaliere.
Not feeling it? This is what to do. Attach a resistance band to a pullup bar, step up into it with one foot, and then lower your leg back down and behind you into full extension. “Push against the band as hard as you possibly can back in that direction, and of course lift the leg up against the downward force of gravity.” The isolated hip flexion and range of motion in this exercise will complement the tension you are placing on the glute max.
And unlike other glute-building staples like the squat, Cavaliere explains, this move won’t engage the quads as much, placing more strain where it needs to be going. “In this case, we don’t have the quad contributing to the exercise as much, because we’re not in that overloaded position,” he says.
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