Muscle for Life with Mike Matthews Ep. #105: Jeff Nippard on building your best butt ever
Feb 24, 2017
Jeff Nippard, a professional bodybuilder and YouTube coach, dives deep into glute training expertise. He shares effective strategies for building a better butt, covering the best exercises like hip thrusts and squats, and how to maximize activation during lifts. Tips on adjusting leg press techniques and comfort during hip thrusts highlight practical adjustments. Jeff also tackles common questions about genetics vs. surgical enhancements, encouraging listeners to embrace individualized training for optimal results.
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Hip Thrusts Activate Glutes Best
- Barbell hip thrust activates the glutes more than squats, making it ideal for targeted glute development.
- Squats tend to activate the quads more, so hip thrusts offer better glute-to-quad activation ratio for building a better butt.
Tips to Make Hip Thrusts Comfortable
- Use a large pad or yoga mat rolled multiple times to make hip thrusts more comfortable under heavy load.
- Alternatively, try unilateral hip thrusts with lighter weight or resistance bands if loading is uncomfortable.
Glute Training Frequency Advice
- Train glutes at least twice weekly for optimal hypertrophy, adjusting frequency based on recovery and volume.
- Use heavier compound lifts on fresh days and lighter glute-specific exercises midweek to balance intensity and recovery.
