The Truth About Glute Activation Warm Ups

The Truth About Glute Activation Warm Ups

Glute activation has been all the rage for the past 18 years, but did you know that it’s not supposed to be a workout? It’s merely a warm-up, and the evidence is mixed as to whether or not it improves subsequent performance. In this video, I discuss the history and review the research pertaining to low load gluteal activation.
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The Ultimate Glute Pump Workout

The Ultimate Glute Pump Workout

There are many ways to obtain a massive glute pump. It happens randomly while you're lifting. For me, I get it every time I do frog pumps. For others it's glute dominant 45 degree hypers. Or some hip thrust protocol. I designed the strategy shown in the video to maximize the glute pump. 
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Grow Your Glutes Without Growing Your Legs

Grow Your Glutes Without Growing Your Legs

Everyone these days seems to want to grow a booty while not gaining any additional leg mass. While I believe that the vast majority of lifters should indeed be training their legs hard, some lifters need to employ special tactics in order to reach their goals.
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Squeezing Glutes During A Squat

Squeezing Glutes During A Squat

In this episode of overrated/underrated, I delve into various topics related to booty influencers, including squeezing glutes at the top of a squat, hovering on the seated hip abduction machine, doing stepdowns off the assisted chin/dip station, side lying single leg leg presses, and more.
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The Best Booty Burnout Ever (The BC Ladder)

The Best Booty Burnout Ever (The BC Ladder)

The BC Ladder is by far my most popular burnout for good reason - it's simple and leaves your glutes screaming for mercy. You simply alternate between reps of bridges and reps of abductions and you count down until you reach zero. 
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