Trainer of Champions
By Charles Glass
Hi Charles
I’ll get right to the point. My glutes need to be bigger! I’m tall and have trouble developing them. Pants literally fall off me if I don’t cinch my belt tight. I just want to know the exercises that will build huge glutes. I’ve tried squats, but as I’m 6’3”, they’ve always felt very awkward.
I can’t do lunges as they bother my knees. Also, my inner thigh isn’t developed to potential, though I’m pretty happy with my quads. If you could please suggest a few exercises for building the glutes and what rep range I should be using for them, I would appreciate it.
think the very best glute-builder you could do is deep squats, below parallel. Most people who squat don’t even go down to parallel, so they never reap the true benefits of the exercise. Usually, when someone as tall as you is having trouble with squats, I have them open up their stance wider. That almost always solves the problem. All of a sudden, they aren’t leaning forward so much, and they can get the proper depth. If you’ve been doing squats with your feet set at shoulder width as a man as tall as you are.
This will emphasize hamstrings, glutes and inner thighs. For a little more work on your inner thighs, also known as the adductor longus muscle, use a leg adductor machine. These are usually only used by women to “tone” flabby inner thighs, but if you work hard and challenge yourself to use heavy weight, you can definitely build mass with it. As for your reps, 12-20 should be a productive range for building size in the glutes as well as the inner thighs.
