🍑Glute Exercise Tier list PLEASE READ THIS FIRST:🍑 I got a TON of requests to make a second-tier list of best glute exercises, and these were a lot of the exercises that were mentioned in the comments So if you haven’t seen part 1, it includes: - KAS Glute Bridges - RDLs - Bulgarian Split Squats - 45 Hypers - Machine Abductors - & Mini Band Movements BUT… ➡️ THERE IS NO SUCH THING AS A *BEST* EXERCISE FOR EVERYONE Your individual anatomy, experience, goals, and resources available will always determine what the best approach is *FOR YOU* i.e. I have a longer spine and torso, which makes feeling Romanian Deadlifts in my glutes more challenging for me compared to someone shorter with a larger lower body So an RDL would rank higher for them than it would for me🤷🏽‍♂️ And the same goes for every exercise on this list For complete glute training, you would ideally choose at least one exercise from each of the following categories: - Thrusting or bridge movements - Squatting or lunging movements - Hinging/pull movements - and Abduction movements This way you are giving attention to all major parts of the glute muscle group. You would be doing 10-20 (potentially even up to 25) HARD sets per week on them since they typically respond better to higher training volumes compared to other muscle groups And as always, training with intensity (a few reps short of failure) with correct form. All of these movements form videos and explanations can be found on youtube by simply searching for the name and “tutorial” *Notes on specific movements mentioned in clip* Frog thrusters/pumps: These can be great additions to glute training for improving mind-muscle connection, activation, and glute “finishers” added after a heavy glute set. Alone though, they aren’t great for glute growth and based on anatomy, some people may not feel them at all. And when I say “the burn has nothing to do with muscle growth”, I do recognize that metabolic stress does have *something* to do with muscle growth, but it contributes maybe ~10% compared to muscle damage and mechanical tension. This is why they were placed in “MID”👍🏽 #glutes #glutesworkout #gluteworkout #GlowUp #hipthrust - @trainbloom