The most scientific way to train the glutes

Find out what the most scientific way to train the glutes is according to a natural professional bodybuilder and fitness coach.

Unfortunately, the glutes are a muscle group often overlooked by most gym goers. But if you clicked on this link, it’s because you’re not like most people and want to know how to get a better looking and stronger butt. Jeff Nippard might have the answer.

Jeff Nippard is a natural professional bodybuilder and fitness trainer who shares tips and workout routines on his Youtube channel. In the following video, Nippard demonstrates the most scientific way to train the glutes.

The most scientific way to train the glutes

In the video at the bottom of this page, Nippard first talks about the importance of the glutes and its primary function. It’s important to understand this to know how to best activate your glutes during a specific exercise.

When it comes to doing something, you want to do something first pre-activation of your glutes to find a muscle-mind connection with that muscle group. “Using a circular band can be a good way to open up the hips and get the glutes pulled through active hip abduction during a few light or bodyweight squats,” says Nippard.

He also talks about how squats are overrated for working your glutes because, according to scientific studies, the glutes pull the hardest when fully extended from the hips and squats load the glutes to a large extent when not not close to full hip extension.

However, if you want to continue doing squats, you can do 3 things to make them more glute-centric:

  • Point your toes
  • Take a wider stance
  • Sit down keeping the shins more vertical

With that in mind and trying to put everything together for the most scientific way to train the glutes, Nippard illustrates a workout you can do.

back squat

  • 2 sets – 5 reps (warm-up)
  • 3 sets – 4 reps (with a heavy load)

Flat Load Single Leg Hip Thrust

  • 3 sets – 12-15 reps per leg

Walking with dumbbells

Extension of the lower back (hip)

  • 3 sets – 15-20 reps (load with a plate held against your chest)

Hip abduction (machine, cable or plate)

VIDEO – The most scientific way to train the glutes

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