354: My Top 7 Glute Exercises

Hip Thrusts

Hip thrusts are a versatile exercise for glute engagement, offering various techniques to suit different needs. Danny Matranga highlights the importance of foot positioning and shin alignment, suggesting a slight outward angle for optimal results. He also discusses the benefits and drawbacks of banded hip thrusts, noting that while they may not maximize mechanical tension, they can enhance the pump effect, which some trainees find beneficial 1.

You might still get to use the band. But that's the number one exercise on the list, not the number one overall.

--- Danny Matranga

Danny emphasizes experimenting with variations like single-legged or B-stance hip thrusts to find what works best for individual goals.

   

Squatting

Squatting is another powerful exercise for glute development, with its effectiveness often influenced by individual anatomy. Danny Matranga explains that squat depth can vary based on factors like height and mobility, impacting the stretch and engagement of the glutes 2. He suggests alternatives like leg presses for those who struggle with deep squats, as they offer similar benefits without the need for extensive mobility.

It'll make you overall stronger in the gym, which will contribute to helping you build better glutes.

--- Danny Matranga

Danny also notes the importance of barbell positioning, as it can alter the squat's mechanics and the muscles targeted.