In Episode 126 of The Reaching Max Potential Podcast, we explore the best exercises for building strong, well-defined glutes, essential for fitness enthusiasts aiming for peak physical performance. Discover how barbell hip thrusts, back squats, deadlifts, Romanian deadlifts, lunges, and cable glute kickbacks can help you achieve a thick, tight gym booty. Learn specific tips for men and women and understand the importance of progressive overload. Tune in for practical advice and scientific insights to elevate your fitness journey.

REFERENCES

Aragon, A. A., Schoenfeld, B. J., Wildman, R., Kleiner, S., VanDusseldorp, T., Taylor, L., ... & St.

Pierre, E. (2017). International society of sports nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition, 14(1), 1-25.

Barton, N., & Barton, C. (2011). The role of the gluteus maximus in locomotion. Journal of Anatomy, 218(3), 315-324.

Contreras, B., Vigotsky, A., Schoenfeld, B., Beardsley, C., & Cronin, J. (2015). A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyographic activity in the barbell, band, and American hip thrust variations. Journal of Applied Biomechanics, 31(6), 452-458.

Escamilla, R. F. (2001). Knee biomechanics of the dynamic squat exercise. Medicine and Science in Sports and Exercise, 33(1), 127-141.

Fisher, J., Steele, J., Bruce-Low, S., & Smith, D. (2013). Evidence-based resistance training recommendations. Medical Sport Science, 59(1), 43-53.

Hales, M. (2010). Improving the deadlift: Understanding biomechanical constraints and technical solutions. Strength and Conditioning Journal, 32(4), 44-51.

Macadam, P., & Folland, J. P. (2019). Comparison of muscle activation and force between squats and hip thrusts. Journal of Sports Sciences, 37(9), 1074-1080.

Markus, H., & Wurf, E. (1987). The dynamic self-concept: A social psychological perspective. Annual Review of Psychology, 38(1), 299-337.

Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(S1), S29-S38.

Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.

Hosted on Acast. See acast.com/privacy for more information.