What's going on, everyone? Welcome to another episode of the fit, healthy, and most of all, happy podcast. I'm your coach and host Josh here with his co-host and co-coach KG and I'm on the mic. And we're coming at you, teaching you how to build that booty in seven easy steps. And before you turn this off, because you're like, oh, I'm a dude. I don't need to listen to this. One of our biggest YouTube videos, I've always said it was like top five exercise to grow your glutes for guys.

Glute. you turn this off because you're like, oh, I'm a dude. I don't need to listen to this. One of our biggest YouTube videos, I've always said it was like top five exercise to grow your glutes for guys. Glutes go so far beyond just like the aesthetic look, right? Like I know everyone, especially nowadays, Instagram, right? It's all about glute gains, growing those glutes. But glutes are a very functional, strong, powerful muscle. You know, a great base to any really strong well-balanced physique is your glutes. You know, when you actually stand strong, you have good posture. You know, a lot of that does come from the glutes and it's going to take a lot of pressure off your back. When you learn to develop glutes, it's going to make you stronger. It's going to make you faster. It's really going to connect a lot of the dots. So this is an episode everyone needs to hear. And what's great about this episode is you could take this and apply this to any muscle groups. Obviously glutes are probably the most appealing one and the most trendy one. So we've got to kind of hit that there in the title. So you're in for a treat today. There's going to be a lot of knowledge in this episode. And we're going to take this levels deeper than you probably heard before. So without further ado, we're going to jump into the seven ways to grow those glutes guaranteed. So the first one, and this is going to be an obvious one for a lot of you, for some of you maybe not, and that is to actually emphasize weight training over cardio. So people often say, what's more important? Should I do, or should I do my weight training first or my cardio first? The answer to this is you always want to do the one that is your primary goal. So if you're a marathoner, I would encourage you to do your cardio first because that's your main goal. That's what you want to do. Then maybe you want to do a little bit of work after for the composition. But for 99% of us who want to improve our physique who are in it, you know, for the aesthetics, the functionality, the body recomposition, you're going to want to do weights because weights actually change the look of your physique. They shape your muscle. They cause development. And that's what we're going for here. So too often, you know, I see a lot of people, they want to grow their glutes. They see, you know, a lot of girls, maybe whatever with big glutes hopping on the stairmaster and going after it that way. And it's easy in your head to make that correlation and say, oh, I just need to be on the stairmaster. That's going to do it. And yes, walking upstairs is a great motion to kind of involve the glutes. And I would definitely recommend it as a great source of cardio you can do if you are looking to

grow your glutes, but it's not the be all and all. You're going to get a lot more from strength training and this is the first hurdle you need to go over in your mind. And that brings me into number two obviously as I just mentioned getting on that balance routine. Right. So it's easy to think I want to grow my glutes. I want to, you know, get a six-pack. So that's all I need to do. When I'm in the

gym, that's my focus. You know, just having that one core focus. But with the body, this isn't really how it works. Your body wants to be symmetrical. And strengths in certain areas will feed into others. So what I mean by that is if you want to have a strong back, it helps to have really strong

forearms and biceps, right? Because they assist in a lot of rowing motions, right? And if you're not

able to hold on to that weight, a lot of the time you'll notice people's strength will outgrow their actual forearm strength. And that's a common question I get as a coach. It's like, what the heck my back and do it, but I just can't hold on.

Or I could deadlift more, but I can't grip it.

That's because you have a little bit of a discrepancy there.

And it's natural, right?

Like you would think your back muscle should be a lot stronger than your forearms but it's the same with the glutes right like for you to have strong glutes and to be able to move good weight and to really see great change it's important you also focus on your back and your hamstrings right these are the that are closest to it. So backs are just super important for hinging, which we're going to, Kyle's going to talk a little bit more on the next thing here. But, you know, it's really important to have a nice strong back, a nice strong posture. So you can actually learn how to engage those glutes properly and to make sure, you know, you're involving the right muscles at the right time

another great example of this is hamstrings right like if you want to have a good looking physique you

know once again it just it will look awkward if you just have a lot of muscle in one specific area

you just'll indirectly work other areas but even hamstrings you know there's a lot of more dedicated

hamstring movements that also work the glutes that are really just going to help you build a nice, even physique. I always say the body wants to be symmetrical, so you want to train it in that regard as well. So some of my favorite examples, you know, for hamstring as well as back, you know, good mornings, encompass both of those, which are incredible. Back extensions, GHRs are also phenomenal straight leg deadless are some of my favorites and you can do these staggered you can do

these straight dumbbells barbells. So these are other things you want to work in, right? And you want to look at it past just, hmm, what do I want to do for my leg training? But you also want to say, okay, I have my leg day. Maybe I have a glute focus day. I have a leg strength focused day. you know, still doing those upper body days, create that balance. And, you know, once again, if your focus is legs, you can definitely train more legs and put your emphasis there, but you want to make sure you're working the body as a whole and getting on that balance routine. Super, super well said. And, you know, that's going to bring us into number three, which is just simply, you know know getting that mind muscle connection going and we hear this this is a pretty common you know just issue with quite a few people is just they they don't feel that engagement they don't feel the contraction the isolation the burn whatever terminology you want to use here and a lot of it just comes down to just you know i'm gonna say a lot of times when people are training they're not fully present. That's like one small little, you know, just add on here is just you're

always thinking of different things and you're kind of just looking around and stuff. Like really just

be in the moment and just realize, okay, here's what's going on. And, you know, a really good way to,

you know, prime the system a little bit earlier on is, you know, do some booty band work, do some different

glute exercises before, you know, you load up and do the squats. You know, you could do some single-a glue bridges. You could do, you know, some specific band work, you know, some sidekicks, some back kicks. And, you know, I love using one of my slingshot bands. And that's something that helps for me before I start doing all this other stuff. And another thing kind of adding on is just like learning how to hinge. I'd say, you know, one of the first things you should be doing is just

like really taking a few minutes or, you know, a few days or however long that's going to take you to learn how to do a proper hinge because a lot of the movements, including deadlifts and just so many other things are going to involve you making sure that you can properly do that to be able to do all these movements properly

and forms like another really important thing to make sure that you're taking into consideration.

So we do actually have listed in the description, you can click on that.

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