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
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.
@@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.
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!
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.
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.
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
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.
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
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
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.
@@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!
@@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
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.
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.
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
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!
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.
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.
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.
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.
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 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.
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
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
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!
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.
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".
@@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.
The best glute exercise is a single leg press all the way down with a greater incline back angle. It has more stability than stupid split squat variations.
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?
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.
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
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
@@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.
Man I don't do any direct glute work at all and I have a massive dump truck ass. Once I start direct glute training, it'll be game over for all the instagram models. I'll be the prettiest bitch in town.
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
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
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.
Chicks love men with big glutes. The cottage cheese look with wide birth giving hips is the most alpha physique. It gives you an intimidating prescence non negotiable.
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.
