Dr. Andrew Huberman

So let's say somebody wants to improve their glute development.

They just want...

maybe bigger glutes or more rounded glutes or more shaped glutes.

It's funny whenever we say bigger when it comes to muscles, oftentimes like the, the men typically are like, yeah, bigger.

And the women are like, well, I more want shape.

But of course, tone is something related to leanness combined with a bit of muscle density, et cetera.

There's a bunch of stuff there, but.

Yeah, excellent point.

And I think that we can't speak for all women or all men, certainly, but what seems to be the theme is that people want hypertrophy of specific muscles.

they would like to replace what is currently adipose tissue fat with muscle and have more quote unquote shape to a given body region, right?

But in the end, as you point out, this means more hypertrophy, more growth of those given muscles.

And then the amount of adipose tissue is handled by the calories in calories out formula, plus a couple of other little details there that do matter, but are far less important than calories in calories out.

If somebody wants to grow their glutes, you've recommended the three types of movements that will do that well.

A vertical movement, some squat, hip hinge, RDLs, lunges, reverse lunges, step ups, these kinds of things.

Hip thrust, which you invented.

I didn't know that until recently, but that's awesome, that hip thrusts and then something for the inner thigh and the outer thigh, right?

I don't know if you're treating inner thigh and outer thigh both as relevant to the glutes, but something where you're pushing your knees outward against resistance on the outside of the knees.

Abduction.

Abduction.

Okay.