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My Glute Hypertrophy Program is now available!!
‣ https://shop.jeffnippard.com/product/glute-hypertrophy-program/
As promised in the outro clip, below is the full workout featured in the video. Hit the thumbs up button if you find this informative!
To skip right to the science, click here: 1:15
The Science-Based Glute Workout:
1. Back Squat
2 sets | 5 reps (warm up)
3 sets | 4 reps (working)
2. Plate-Loaded Single Leg Hip Thrust
3 sets | 12-15 reps per leg
3. Walking Barbell Lunge
3 sets | 30 total strides
4. Lower Back (Hip) Extension
3 sets | 15-20 reps (load with a plate help to your chest)
5. Hip Abduction (machine, cable or plate)
3 sets | 15-20 reps
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▹ MY CALF SCIENCE VIDEO → https://www.youtube.com/watch?v=xLikAVQTKqc
▹ MY CHEST SCIENCE VIDEO → https://www.youtube.com/watch?v=HtV1FIPyTEw&t=677s
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TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ IceCream4PRs on iTunes
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IN THIS VIDEO ▹
RISE Clothing
‣ www.rise.ca
‣ Use discount code JEFF10 to save 10%
RISE Grey Signature Shirt
‣ https://www.rise.ca/collections/men-short-sleeve-tops/products/signature-shirt-grey
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SCIENTIFIC REFERENCES
‣https://www.ncbi.nlm.nih.gov/pubmed/22076098
‣https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242956/
‣https://www.ncbi.nlm.nih.gov/pubmed/26252837
‣https://www.ncbi.nlm.nih.gov/m/pubmed/19130646/
‣https://www.ncbi.nlm.nih.gov/pubmed/26214739
‣https://www.ncbi.nlm.nih.gov/pubmed/12173958
‣https://www.ncbi.nlm.nih.gov/pubmed/25435701
‣https://www.ncbi.nlm.nih.gov/pubmed/9107637
‣https://www.ncbi.nlm.nih.gov/pubmed/11767248
‣https://www.strengthandconditioningresearch.com/muscles/gluteus-maximus/
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MY HEIGHT ▹
I’m 5’5
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Great video brother thanks for the informative content
Sensational 🫡
You have been providing quality content from quite sometime which i didn't notice earlier.
Funny how this video is full of guys
"Shove Harder" 😳😳
Really good info here, nice short video that covers some really good points about glute activation and properly referenced with the studies. Thank you!
Where did the stupid fashion for big butts come from? That’s ugly as fuck. Small butts ftw
🔥🔥🔥🔥
Watch our Building Sexy Glutes Video https://youtu.be/MaBcEp-dquA
My local gym has a leverage squat machine that seems to do a really good job helping focus more on glutes. It's similar to a pendulum squat. When I do them I usually feel a more even workout across the posterior chain rather than just having sore quads
100,000 subs to 5million damn.
I'm only telling you this because I think I'm right? Lol I could be wrong🤦♀️ but aren't you supposed to keep knees not extending past ankles when squatting? But great video! My shins were cringing 😣
Ego chasing thumbnail…🙄
I never watched past the 1:19 mark where I paused it………for a year. =)
The single legged hip thrusts also reduce the "look at that guy air thrusting in public" factor. Instead its more of a "Look at that cocksmith doggin that air one leg at a time"
Perfect explanations for someone that started going to the gym a month ago 🙏🏼
Couldn't imagine why anyone wouldn't like this video…very informative. Great work!
At the end of the video, he says that he’s closing in on a 100 thousand subscribers.
3:57
Make the squat more glute focused:
1. Point the toes outward
2. Take a wider stance
3. Sit back — keep the shins vertical
Thanks to you, Jeff, I’m gonna be so damn dumpy. Like dumpy wumpy. Like fumpy wumpy dumpy. My ass will actually haunt people’s nightmares