2792: Squat & Hip Thrust Butt-Building Master Class

What It Covers

Adam Schafer and trainer Corinne break down proper technique for squats and hip thrusts in a free master class video. The episode addresses why most people fail to build glutes despite doing these exercises, focusing on specific technical corrections that maximize muscle recruitment and prevent compensation patterns.

Key Questions Answered

• •Bar placement technique: Position the barbell by retracting and depressing shoulder blades to create a locked shelf across the upper back, not resting on the spine or neck. The bar should sit securely without requiring arm support. Poor placement limits loading capacity before glutes reach failure and causes forward lean that shifts work to quads instead of target muscles.
• •Ankle mobility solution: Approximately 80% of people lack sufficient ankle mobility to achieve full squat depth, causing heels to lift, feet to twist, or knees to collapse inward. Placing small plates or a ramp under heels allows proper depth without compensation. Deep squats load glutes in stretched position, producing two to three times more muscle growth than partial range movements.
• •Core bracing method: Activate midsection by drawing in and bracing as if preparing for a stomach punch, creating spinal support throughout the movement. Wearing a weight belt changes recruitment patterns by encouraging pushing outward rather than drawing inward. Without proper bracing, the pelvis moves excessively and causes lower back strain while reducing glute activation during heavy loading.
• •Hip thrust setup: Select bench height that allows full range of motion without overextension. Petite individuals may need to place a plate underneath themselves to achieve optimal positioning. Tuck pelvis before driving upward to prevent anterior pelvic tilt and lower back overextension. Hip thrusts load glutes maximally in contracted position, complementing squats which load the stretched position.
• •Technique before strength: Adding 30 pounds to a squat with quad-dominant form builds quads, not glutes, and reinforces poor movement patterns. Fixing bar placement, ankle mobility, core bracing, and depth before increasing weight ensures glutes perform the work. These two exercises done correctly in the same workout provide complete glute development through both stretch and contraction loading.