If you have ever wondered how to get a bigger, stronger butt, you might find that you were missing something in your training. In this video, I am going to explain the benefits of having strong, larger glutes from both a strength coach and a physical therapist’s perspectives, as well as the one exercise that will help you to get a nicer butt.
As a strength coach, the importance of building bigger, stronger glutes comes from how much strength and explosive power comes from these muscles. The muscles in your backside play an essential part in balance, change of direction, running, and jumping. By increasing the strength of the gluteus muscles, your butt will not just look better, but they will help you to perform better overall as an athlete.
Another benefit of building a nice butt comes from the physical therapist perspective. Having weak glutes can lead to pain and injuries throughout the body. Those with weak glutes are prone to lower back pain, hip tightness, and hamstring injuries because these muscles are taking on the brunt of the load that is supposed to be supported by the muscles in the butt. Having stronger glutes will help to alleviate some of these issues as they will be able to take on the load that they were meant too.
When it comes to training benefits, having a nice butt with a strong gluteus muscles will directly carry over to other compound lifts, such as the squat and deadlift. By keeping the glutes strong, you will be able to handle weight more efficiently and generate more force through those muscles to support the lift. When it comes to the squat, when there is a major weakness in the muscles in your backside, it can lead to a desegmentation of moving parts in the lift. With the chest and hips meant to move together in unison, having weak butt muscles can lead to the lower back taking over too much and the result is lifting the bar with your back (which can lead to injury in the lumbar region of the spine).
To help develop a nicer, stronger butt; I recommend that you include the Pullthrough into your training. Start by setting the cable at a low anchor point, grabbing the rope between your legs and stepping out from the machine. Without moving your arms, hip hinge back and allowing the weight to pull your hands back towards the machine. Leaning forward slightly to counterbalance the weight pulling you back, squeeze your glutes to stand straight up. Don’t allow your torso to move backwards at all. If you look from the side, it will look just like you are standing up from a squat. Your shoulders should not move from a vertical line, just like proper bar path. You can also perform this exercise with a band, if a cable machine is not available. By including the Pullthrough into your training, you will notice improved carryover strength to other lifts.
Getting a better butt is not just about aesthetics, but there are athletic, training, and health benefits from building stronger glute muscles. To do so, start including the Pullthrough into your leg training right away and start noticing the benefits almost immediately. Remember, all muscles matter and by putting the science back in strength, we can learn how to train them the right way. If you are looking for a program that overlooks nothing in your training and gives you not just the how, but the WHY behind exercise selection, get the ATHLEAN-X Training System by clicking the link below.
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43 comments
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@athlean-x How about a video for women to create the largest roundest booty possible for their body type and hip size/structure?? Genetics and ethnicity seems to help certain woman have very large rears to work with but how about petite girls? How do we get the largest rear possible?! 😆 seems proper food intake for muscle development is critical along with proper glute training. There so many vids out there with conflicting info it’s overwhelming! EX: Some say squats some say NO squats…. Would like your expertise ..
THANK YOU 🙏
why does jeff always come across really awkward when he does these intros with jesse?
How come the guy doing this has no glutes. Lol
Intro got me dead 🤣🤣🤣🤣🤣🤣
Thanks guys. Help the guy out for sponsorship. Team mate 👍
That intro! 🤣🤣🤣 You guys crack me up. And I need a butt, because I must have been given a prescription for Noassitol! 😉
DON"T VOTE FOR GAVIN NEWSOM BEFORE WATCHING THIS 878127E1-7BD9-4D7E-AE47-F3B4AD05490E.MOV
They both take progressively wider and wider stances
Recruit the glutes ✍️
Jessi is a great bro
Why? I can't stand this big butt, thunder thighs trend.
People saying that this is an exercise that you do in an empty gym or when no one is around… Why? Afraid of being popular in the shower afterwards?! You don’t want people to look at your butt but you want to do exercises to make your butt bigger so other people can look at your butt?! This fragility is killing me
could you do a video on how to do it at home if there is no possibility to do it at the gym? I know you mentioned a band, but I have trouble with the execution.
As someone who's new to doing this workout and weak glutes what would be a good weight size to start with?
No thanks Jeff I still got some self respect bro.
I do this in public all the time at the gym idgaf
Seriously love the chemistry between these guys.
Very helpful advice as usual, I never doubt you
Brilliant video intro 😅 can only be another prank from Jesse..haha
Or just do a squat
"The mostiest importaniest of the muscleist" lmao
just run around and you will see your butt turn like a Brazilian model. There is no philosophy here
Not here for to look sexy
But to get some inbuilt cushioning
because your school wooden chair won't have one + when u have hooked tailbone too.
Can this exercise be done using a resistance band? Got no gym that has this
you only need the glute machine & elliptical.
can you do it whitout a machine ?
I first discovered Jeff Cavaliere 5 years ago when I was searching YouTube for a good ab workout. I’ve been exercising for most of my life (I’ve had personal trainers, watched tons of videos, etc) so I already knew what I was doing (and was also aware that diet is roughly 80% of losing and/or maintaining your weight, as well as the fact that not eating ENOUGH can & does lead to loss of muscle mass) but I was looking for a new ab workout just to switch things up. I’ve always LOVED working abs (yeah, that may sound strange but I also learned the hard way that a strong core is essential to avoid back problems, regardless of how slim or heavy you may be) and despite a couple of the exercises being a real challenge for me, I did the best I could and eventually worked my way up to being able to do it all. As Jeff specifies in his ab videos, the exercises he demonstrates can be done every day and provided you’re consistent & eating clean, you WILL see results with these 7 minute workouts versus spending a half hour doing exercises that eat up more time than they’re worth. Even though his videos are geared more for men, the fabulous transformation I experienced as a result of consistently incorporating his ab workouts with my training every day intrigued me to explore all his other videos. The fact that he is a PT AND a strength coach (with the body of an Adonis) made me confident that following his videos (focusing your attention on exactly what he demonstrates & tells you what to AVOID) would be effective with little risk of injury. He is AMAZING. I recommend his workouts, especially for the abs, to anyone eager to strengthen their core & get the body they’ve always wanted.
I need to see more proof for this exercise!
😂😂😂😂😂😂😂😂😂😂
LOL, the selfie 🤣🤣🤣
I did this at planet fitness and people were looking at me funny.
I think I will just do it at home.
Used to be to get a big ass all you had to do was sit on it!
Men with enormous butts are my weakness.
How to work out my butt if I suffer piriformis syndrome?
Dude… I developed NoAssAtAll after my 60lb weight loss… can hardly sit any more without pain… Gotta figure out how to get my butt back but stay within my cardiologists exercise limitations…
https://youtu.be/xIGE1E0JwgU
Lmaooo nahhh Not doin this bs
This is one of those times where I’m glad that I bought cable machines for my home gym…
Thank you for the information Sir. Will work on it.
I just imagined Jeff brainstorming and concocting the ultimate ass workout and him locking on this workout and getting it prepped for us. Ok enough self amusement its time to get a nice ass!
It's great if you have access to a gym.
Recruit Your Glutes should be a bumper sticker
LOVE IT, I'm a muay thai fighter so I need the explosiveness. I've been having that issue with my lower back so this is great