How To Build Bigger Glutes With Perfect Training Technique
Discover how to build bigger glutes with perfect training technique.
The glutes are the largest muscle in our body, but they are neglected by many. Yes, you can train them by doing deadlifts, but if you really want to target them, you’ll probably need to choose an exercise that puts most or all of the tension on the glutes.
And that’s what Jeff Nippard says the glute kickback can provide for you.
Jeff Nippard is a natural professional bodybuilder and fitness trainer who shares tips and workout routines on his YouTube channel.
He decided to take another look at the glute kickback and teach people how to build bigger glutes with perfect training technique.
Source: Antoni Shkraba on PexelsHow to build bigger glutes with perfect training technique
The glute kickback works on hip extension, propulsion to target glutes and hamstrings, and to some extent knee extension, which helps increase the strength of your quadriceps.
To understand how to build bigger glutes with perfect training technique using the glute kickback, you want to isolate the glutes, which means you want to minimize the knee extension portion of the movement.
A few tips for building bigger glutes with perfect training technique using the glute kickback exercise:
- Put a light load on the kickback
- Perform 12-20 reps
- Progressive overload by adding reps whenever possible without breaking form
- Only increase the weight if you can maintain the form
You should choose the glute kickback because it allows you to accumulate more exercise volume in your glutes without creating much need for recovery in other muscles or joints, as this is an isolation exercise.
Jeff Nippard also explains that you should lean your torso slightly forward before initiating the movement so you have a more even tension curve throughout the range of motion.
Even though it’s called a glute kickback, don’t think of it as kicking or you’ll put more tension on your quads. You should remember to tighten the lower part of your glutes towards the upper part of your glutes. Swing your leg back and up.
As you let your legs come down at the start of the movement, don’t just let the cable pull you back, but take advantage of that tension and resist it, albeit slightly, to feel your glutes still participating in the stretch and that lower part work the movement.
Two mistakes most people make, according to Jeff Nippard, are kicking back too much, putting the emphasis on the quads, and using too much upper body movement or momentum to carry the leg up.
And that’s the answer to how to build bigger glutes with perfect training technique. If you want to learn more about it, watch Nippard’s own words in the video below.
VIDEO – How to build bigger glutes with perfect training technique
Check out more Glute content from BOXROX:
Booty Time – The Ultimate Guide To Bigger & Stronger Glutes (Exercises & Workouts)
8 Barbell Glute Exercises for a Bigger Butt
According to a fitness trainer, the best glute exercises for a better butt
HOW TO GET A BIG BOOT – Maximize your strength, performance and aesthetics
Try the Romanian deadlift for stronger and larger glutes
Glute exercises rated from worst to best
The most scientific way to train glutes
The best glutes hypertrophy guide you will find