043 How to design the ultimate glute program

About this episode

The episode discusses how to build the biggest glutes possible, featuring historical and modern exercise techniques.

In this episode of Hypertrophy Past & Present , Jake and Chris discuss how to build the biggest glutes possible. The episode begins with a rare Silver Era lower-body routine from a female 1940s strength athlete Abby “Pudgy” Stockton, before breaking down the most effective modern exercises for glute development. Key topics include: • Abby Stockton’s 1940s lower body routine • The difference between upper and lower regions of the gluteus maximus • Why seated hip abduction is one of the best exercises for the upper glutes • Hip thrust vs glute bridge • Why squats and leg presses can still stimulate glute growth in the stretched position • Why glutes can often tolerate more training volume than upper body muscles • A simple three exercise framework for maximizing glute development

People in this episode

Hosts: Jake Doleschal, Chris Beardsley

Topics covered

• glute development
• exercise routines
• strength training
• historical fitness
• training volume

Keywords

• glutes
• hip abduction
• hip thrust
• glute bridge
• squats
• leg presses
• training volume
• exercise framework

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