So you want some big strong glutes, Huh? Well, you’re in the right place. I’m going to show you exactly how to achieve that pretty damn fast. What’s going on guys? Welcome back to my channel. It’s Brett Maverick here. I hope you all are having an awesome day so far. So a lot of guys I’m sure are into glutes on girls, but they neglect their own when in fact they’re really attracted to women as well as men, but also they just make your body look more aesthetic. They make you look stronger, more masculine, more grounded as well as more symmetrical. If somebody’s looking at you from the side, you want them to see a little bit of muscle popping out, right? You don’t want them to see a stick figure. So I got my personal three best glute exercises to get you some nice strong glutes pretty damn fast.
And just real quick guys, I got to mention that I actually am dropping a full physique program on January 1st the new year. It’s called the male model physique program. So get ribs, get muscular with me on January 1st I’ll put the link in the description, click that, go get on the list and you’ll be notified when that comes out. But without further ado, let’s get into those three exercises. Number one is wide stance squats and I actually prefer to do these on the Smith machine and you’ll see why in just a second. So since you probably haven’t done this before, what you want to do is start with some moderate weight on each side of the bar. Then you actually take a few inches wider than shoulder length stance and you actually stuck forward a bit in front of the bar. The reason for having a wide stance is you’re actually stretching apart that muscle fascia allowing for more blood to be pumped into your glutes, making those muscle fibers tear apart, which means they’ll grow back bigger and stronger.
And the reason for stepping forward in front of the bar is you’re actually canceling out any activity from your quads. All the weight is distributed into your posterior chain, meaning your hamstrings and your glutes and a little bit of your calves. And then you just rep it out, pushing through your heels all the way up and all the way down as two graphs, and you can actually go really heavy with these because your glutes are actually a really stubborn and dense muscle belly, so you got to hit him really hard and really heavy to make them grow. The reason for this is because you use them every single time you walk, so they’re used to those lightweight movements, so you’ve got to hit it with something heavy and hard that sounded wrong. So I recommend at least three sets of 10 repetitions, heavyweight, and you’ll definitely be feeling the burn and probably be sore the next day.
Next exercise on the list is reverse lunge Nia ups. I also like to use the Smith machine for this exercise because it allows you to easily get your body in front of the weight, hence again, allowing you to distribute the weight into your glutes rather than your quads. So to do this exercise, you load a moderately heavy weight onto the Smith machine. You can use a bar if you want, but I use the Smith machine. Then you do a reverse lunge. That means instead of taking a step forward in front of yourself, you take a step with your rear leg backwards. It’s also helps distribute the weight into your posterior chain rather than your quads. So you do a reverse lunch with one of your legs, putting all of your weight onto that rear leg, focusing on your glutes. And then with one fluid motion, you take that same leg and bring it up as high as you can into the air in front of you.
This allows for a full stretch of those muscle fibers allowing more blood to be pumped in that you can actually exhaust those muscle fibers, breaking them apart and letting them grow back bigger and stronger. So what I like to do is 10 repetitions with one leg and then 10 repetitions to the other and do at least three sets of this and you’ll definitely be seeing some gains. All right. And that brings us to our last exercise and probably the most common, but for good reason, it’s weighted hip thrusters. So to do this, you load a barbell up with moderate to heavy weights. Then you want a bench, you put your shoulders on the bench, then you have the weight laying across your pelvis and your hips. You can actually hold onto the bar with your hands for security and stabilization, but then you raise your hips all the way up and then all the way back down to the floor and you do this 10 times in a row, squeezing your glutes the whole time through.
This exercise is awesome because it pretty much completely isolates your glutes. There’s a little bit of hamstrings and maybe a little bit of calves in there, but it’s primarily your glutes doing all the work, so they’re going to get all the growth. What we’re utilizing most is flection because when we put our ass back down to the ground, you’re allowing for your glute muscles to stretch apart and then when you raise your butt back in the air, you’re actually compressing those muscle fibers to part getting full flection of your glute muscles. So those muscle fibers have no choice but to make room for the flection by breaking apart, which is what we get growth from, breaking apart those muscle fibers. So they grow back bigger and stronger. Like I say all the time, that’s what fitness and bodybuilding is forcing your body to adapt to stress.
So I recommend at least three sets of 10 repetitions, and just like the other exercises, you can go really heavy. So you’ve got to hit it hard and heavy. Oh, sorry. The three exercises. Take advantage of these, work these into your leg days and you’ll definitely be seeing some growth in no time. Don’t forget guys, I got a full physique program coming out January 1st. Awesome results guaranteed. So click on the link in the description, get on the list and let’s make some major shit happen. Thanks for watching guys. I hope you enjoyed the video. If you haven’t already subscribed from posts, notifications on, and until next time, peace out.
Click here for my Fitness Program! https://www.brettmvrk.com/mm-vip
@Brett Maverick Buddy Keep Posting your video’s on youtube.
@Brett Maverick
Is it necessary to do all these or could you do one by itself?
#TPCH
I’m not sure but ,if anyone else wants to uncover exercises to make buttocks bigger try Dalz Amazing Bum Discovery ( search on google ) ? Ive heard some interesting things about it and my brother in law got cool success with it.
Mlm
Brett Maverick sir? I have a question, is it okay to do those 3 butt programs everyday ? Uhm sir plss help me I really want my butt too look good , thanks I hope you could help me sir brett ☺️
i want your nice muscular butt fast haha… love you handsome
piwitron y
Thot
Can’t you tell he’s homo?
Do a workout just in your jock strap
Michael C yes
Nice! Then Ebay it!
Im top. My bottoms say I am their exercise machine.
“I’m ToP “ no you’re illiterate
@crazybird Sartén*
3:50 you’re welcome 🙂
Lmao
@S.B.I no one cares what u want.
Why the Fuk
You people are fucked up
You can hit me with something heavy and hard, which is in between your legs…
@reapersplayz yaaas i love being a bad bish.
WeShould SaveOurselves then you gotta save yourself
@reapersplayz i dont need to. i was saved the day i was comfortable in my own skin 🙂
WeShould SaveOurselves just shutup
@WeShould SaveOurselves wtf
Typing with one hand…
Damn yall some thirsty bitches
haha same
@Nyarlathotep You must be smart or something
wtf what is wrong with people. This thirst is enough to dry the entire pacific ocean.
Hey Siniestro, quit replying to me. Unless you’re an idiot! Get lost!
Ocean water is too salty to drink tho
Christina Reynolds you’ll die because you had too much salt intake
The comment section looks like my Grindr messages.
HAHAHA
Mental illness allowed on youtube once again
Good times
Damn some of these comments are pervy and thirsty. Drink some water ladies…and guys
Let’s be honest….its 99% gay guys being horny toads over this hottie
I can’t man, he is way too hot.
@BJ McKay Well, men are men after all
Wonder how many gay guys are in the comment section
ITS OVER 9000!!!!!!
@reapersplayz wtf
And suddenly I was gay
@Ana Caren Melendrez proofs please ?
@Divine Chinaza Ugwumsinachi I’m surprised to see so much ‘genuine christians’ on a man bubble but video … Just saying
Retardation Glorified Jesus is gay for sure. He loves men in bed
Who else clicked on this because of his cute but
@Darwin and?
You are mistaken if you think that’s a male in the thumbnail, look at the curvature of the spine and the short arms no male has that kind of bone structure. Testosterone does the rest to make you think
You are look at a man.
Nope
That was a bonus for me lel
There is no way I’m taking a guy named “Brett Maverick” seriously.Great porn name tho.
+BJ McKay …said the dude named “BJ McKay.”
@Join The Progress Ha, so true. The name conjures such a special delight, would you agree?
Chad Marbledick
hahahahaha maybe that’s the result of his “whats your porn actor name?” quiz!! mine is Brody Matthews
Am I the only non-thirsty guy watching this that genuinely clicked for glute exercises?
Me too lol. But since am bi, i couldnt not notice that bulge
Yes, you’re the only one
I’m here for both reasons tbh
Suuuuuure !
I think im the only one here who just wants to look in good shape. Lmao
Same here i look like adump rn