Up next in 10
Discover the 5 best exercises to grow your glutes and build leg muscle in this expert-led Masterclass video.
Myprotein Masterclass is here to help you unlock more from your training with expert guidance from the best of the best. In this video, our personal trainers Calvin Crooks and Simone Farrington are here to take you through 5 of the most effective exercises to help you target your glutes and build muscle.
They cover a variety of key moves, including the lying hamstring curl, leg press, sumo squats, split squats, and step ups.
Get ready to feel the booty burn 🔥
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Chapters:
00:00 – Intro
00:12 – Lying Hamstring Curl
01:22 – Leg Press
02:51 – Sumo Squats
03:51 – Split Squats
04:51 – Step Ups
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0:00
king crooks here guys live and direct in
0:02
these videos i will give you guys five
0:04
of the best glued exercises
0:07
[Applause]
0:10
we are going to start with the lying
0:12
hamstring curl i have my lovely
0:14
assistant simone to help me so simone if
0:16
you can just lay down onto the bench so
0:18
guys when you lay down you want your
0:20
chest
0:21
firmly on the bench you're going to hold
0:23
on to your handlebars
0:24
and you want the pad just slightly above
0:27
your ankles like so now with regard to
0:30
the glute
0:31
what we're gonna do first is unilateral
0:32
so what uni lateral does especially if
0:34
you're trying to build muscle you're
0:36
just gonna focus on that
0:38
one uh leg root we're just gonna focus
0:40
just on this one leg and then we're
0:42
gonna focus on other one if you're
0:43
trying to build muscle so what we're
0:45
gonna do she's just gonna curl up
0:48
all the way up big squeeze at the top
0:50
and slow on the way down all right just
0:53
do two more
0:55
now guys as you can see she's just
0:56
squeezing up big squeeze of a hamstring
0:59
and going slow on the way down now guys
1:01
tempo is very very important when trying
1:03
to build muscle
1:05
again if you're trying to tone as well
1:07
you do need a tempo but just make sure
1:10
that you are squeezing your core and
1:12
make sure that you're squeezing at the
1:14
top
1:15
all right
1:16
squeeze one more time
1:21
right guys moving on to the leg press
1:23
this is also a very very effective
1:25
exercise that not only will target your
1:27
glutes but will target your hamstrings
1:29
your calves and also if you squeeze your
1:31
core it will target your core all you
1:32
have to do is climb on make sure you sit
1:34
down make sure your back is firmly
1:36
against the chair and make sure your
1:38
feet are just shoulder width apart and
1:40
at the middle of the platform so that's
1:43
very very important now with regard to
1:45
the weight again make sure you go to a
1:47
comfortable weight gradually build it up
1:49
so now every leg press is different uh
1:52
with this leg press she's gonna turn
1:53
onto these two handles here so what that
1:56
does it just unlocks the safety catch
1:59
just so it just doesn't hurt you or
2:00
injure you and right now what she's
2:02
gonna do she's just gonna drive up
2:03
through her heels and she's gonna show
2:04
you a couple reps
2:06
so as you can see she's squeezing her
2:08
core knees are going to be to chest
2:11
big squeeze up and she's breathing out
2:12
in the process she's going to fully
2:14
fully extend
2:16
but again guys if the weight's heavier
2:17
please don't fully extend as i've seen
2:19
some nasty injuries in the past so big
2:22
squeeze of your glutes
2:24
fully extended well done
2:27
now again with regards to this we're
2:28
aiming around 10 to 12 reps
2:31
four to five sets if you're toning if
2:32
you're building three to five reps
2:35
and we want three to five sets okay
2:38
so again guys make sure you're shoulder
2:39
width apart make sure you're driving up
2:41
through your heels and you're breathing
2:43
out and squeezing your core in the
2:44
process
2:45
very very simple
2:50
next exercise we have guys are sumo
2:52
squats we're doing the sumo squat so
2:54
your normal squats normally you'd be
2:56
shoulder width apart and you'll be
2:57
squatting down however with the sumo
2:59
squats your feet will be a tad bit wider
3:02
not exaggerated but a tad bit wider and
3:03
you tuck out on your heels like social
3:05
sims just going to demonstrate and this
3:07
really really isolates your glutes okay
3:09
so same if you just pick up the weight
3:13
your chest to be up you'll be squeezing
3:14
your core relax your shoulders
3:17
and you're gonna go down and then you're
3:18
gonna drive up through your heels very
3:20
very simple big squeeze at the top
3:22
very very simple exercise
3:24
okay
3:25
make sure you're breathing out on the
3:26
way up
3:28
nice steady tempo okay
3:32
now again guys not only does this work
3:33
your glutes but targets your hamstrings
3:36
what a lot of people tend to do is they
3:38
go too quickly and the technique is very
3:41
very sloppy so again when you're doing
3:43
this technique guys just make sure you
3:44
take your time
3:46
[Music]
3:49
guys another effective workout we have
3:52
is a split squat now we're gonna do two
3:54
variations we're gonna do a body
3:55
weighted one and we're gonna do a
3:56
weighted one
3:57
so first you wanna put your right leg
3:59
onto your bench at a 90 degree angle
4:01
your chest is up you're going to relax
4:03
your shoulders and you're going to
4:04
squeeze your core
4:05
now sam's going to put her hands
4:06
together and she's going to perform one
4:08
rep
4:09
very simple and she's going to breathe
4:11
out now guys the common error with
4:14
regard to the split squat is
4:16
your leg is either too close or too far
4:18
away which doesn't give you that
4:20
isolation that you want in your glute
4:22
now to progress it you could have a
4:24
booty band or you could use a weight all
4:27
right and make sure your tempo is nice
4:28
and steady
4:30
and that you're not swinging the weight
4:32
now she's breathing out she's squeezing
4:33
her core his chest is up she's relaxing
4:35
her shoulders now guys one other thing
4:38
variation you could do you could do a
4:40
hold foot down for two seconds breathe
4:42
out on the way up very very simple right
4:44
and there you have it guys that is your
4:46
split squat
4:47
[Music]
4:49
guys your final glute exercise is the
4:52
step up okay now we're performing the
4:54
step up all you need is a bench or a
4:56
platform you're gonna place your right
4:58
or left leg onto the platform and you're
5:01
gonna keep it there the whole exercise
5:03
okay all you're gonna do is relax your
5:05
shoulders squeeze your core
5:07
and you're gonna step up driving your
5:09
knee forward like so
5:13
very very simple make sure you're
5:14
breathing out in the process same if you
5:16
could just do a couple more
5:18
big squeeze of your core not only does
5:20
it target your glutes but it also
5:21
targets your hamstrings and you're
5:23
driving up and guys make sure the tempo
5:25
is nice and steady
5:27
and you're taking your time with this
5:28
exercise and that this exercise isn't
5:30
rushed now guys what i notice is a lot
5:33
of people like to speed up the process
5:36
as you can see sim will be out of
5:38
control drive your knee up and now this
5:40
you won't be able to target the muscles
5:42
that you want again make sure you take
5:44
your time driving your knee up and
5:46
you're squeezing your core
5:50
thank you guys for joining myself and
5:52
sim with our five of the best glute
5:54
exercises and if you want more tips like
5:56
this make sure you guys check out our
5:59
videos on our my protein youtube channel
6:03
[Music]
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