![Kick butt (and Take Numbers)](https://cdn.magzter.com/1472562113/1691505405/articles/P2C013XiM1691553748414/KICK-BUTT-AND-TAKE-NUMBERS.jpg)
A recent Men's Fitness poll of women found that their favourite trainable part of a man's body (i.e, not the eyes or smile) is his ass. So why are you trying to fit in another chest-and-arms day? Training the glutes isn't just a way to make yourself more attractive to the ladies, it's also the key to lifting heavier, preventing injuries, and improving performance at any sports you play. We talked to the ultimate resource to bring you the definitive guide to glute training.
The Missing Piece (of Tail)
Your glutes work on most lower-body exercises, particularly squat and deadlift variations, but Bret Contreras, PhD, a strength coach and researcher (bretcontreras.com), says the conventional lifts weren't enough to get his butt in gear. "In high school I had no glutes to speak of", he says. "My legs went right into my back."
Once he discovered how to train glutes more directly, however, his lifts all improved and he was finally able to fill out the seat of his pants. "There's different regions of the glutes", says Contreras. "Different actions and ranges of motion that need to be strengthened. You have to have variety."
Nowadays he's such an authority he's known in the fitness industry as "the Glute Guy".
Beyond helping your body look better and lift heavier, strong glutes are essential for athletic performance.
"Sprinting, jumping, cutting from side to side, swimming, and striking all use the glutes", says Contreras.
この記事は Men's Fitness South Africa の MEN's Fitness August 2023 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、8,500 以上の雑誌や新聞にアクセスしてください。
すでに購読者です ? サインイン
この記事は Men's Fitness South Africa の MEN's Fitness August 2023 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、8,500 以上の雑誌や新聞にアクセスしてください。
すでに購読者です? サインイン
![Life lessons from The 42-year-old intern](https://reseuro.magzter.com/100x125/articles/14016/1690148/EMH_yMuTg1715152674200/LIFE-LESSONS-FROM-THE-42YEAROLD-INTERN.jpg)
Life lessons from The 42-year-old intern
Andrew Brill took a midlife crisis and a childhood love of sports and turned them into an incredible second act. It all started with a bold decision to leave his old, monotonous life behind and start at the bottom.
![STUTTGART'S NEXT CHAPTER IN SPEED](https://reseuro.magzter.com/100x125/articles/14016/1690148/enJCtbX1u1715152372770/STUTTGARTS-NEXT-CHAPTER-IN-SPEED.jpg)
STUTTGART'S NEXT CHAPTER IN SPEED
Porsche moves the goalposts by pushing speed and range in the same sentence
![Serious muscle](https://reseuro.magzter.com/100x125/articles/14016/1690148/mEaJNqaGX1715152004301/SERIOUS-MUSCLE.jpg)
Serious muscle
Get an upper body that’s nothing to laugh at with movie star Kevin Hart's training program
![EMPOWERING OTHERS THE STORY OF - Taylor Tim](https://reseuro.magzter.com/100x125/articles/14016/1690148/9i7kGzhDJ1715151424489/EMPOWERING-OTHERS-THE-STORY-OF-TAYLOR-TIM.jpg)
EMPOWERING OTHERS THE STORY OF - Taylor Tim
Tim Taylor, a self-made millionaire in the real estate game, isn't just about buying and selling apartment complexes.
![The Navy SEAL's guide to success](https://reseuro.magzter.com/100x125/articles/14016/1690148/nUtJYwYyr1715150626327/THE-NAVY-SEALS-GUIDE-TO-SUCCESS.jpg)
The Navy SEAL's guide to success
What ahighly decorated, financially successful, wildly knowledgeable former elite soldier can teach you about howto get ahead.
![Overhaul your habits](https://reseuro.magzter.com/100x125/articles/14016/1690148/BJ9LmW_OX1715150010644/OVERHAUL-YOUR-HABITS.jpg)
Overhaul your habits
Creating new habits—or replacing bad habits with good ones—can bea lot easier ifyou knowa fewtricks
![Lara Bester](https://reseuro.magzter.com/100x125/articles/14016/1690148/6d8B6Lfsz1715149355792/LARA-BESTER.jpg)
Lara Bester
Meet the USN Face of Fitness 2014animal lover and fitness enthusiast.
![The right plan (for you)](https://reseuro.magzter.com/100x125/articles/14016/1690148/D2c_FqHeH1715148606382/THE-RIGHT-PLAN-FOR-YOU.jpg)
The right plan (for you)
Searching for the best” workout will hold back your gains. Here’s what you need to know about training programs.
![MONEY MENTOR](https://reseuro.magzter.com/100x125/articles/14016/1403007/glhJU3aE11691557899902/MONEY-MENTOR.jpg)
MONEY MENTOR
Should you rent or own? What does \"Brexit\" mean for your bank account? Can you really trust rating agencies? Fox Business Network's senior correspondent CHARLES GASPARINO shoots you straight.
![FROM LITTLE BROTHER TO COMEBACK KID](https://reseuro.magzter.com/100x125/articles/14016/1403007/9Wmmuwxtg1691557444472/FROM-LITTLE-BROTHER-TO-COMEBACK-KID.jpg)
FROM LITTLE BROTHER TO COMEBACK KID
As if global fame, millions in solo record sales, sold-out tours, and a role on a hit TV show weren't enough, former Jonas Brother Nick Jonas had to go and become a movie star, too. How did he pull it off? Step into his gym to find out.