043 How to design the ultimate glute program

In this episode of Hypertrophy Past & Present, Jake and Chris discuss how to build the biggest glutes possible. The episode begins with a rare Silver Era lower-body routine from a female 1940s strength athlete Abby “Pudgy” Stockton, before breaking down the most effective modern exercises for glute development.

Key topics include:

 • Abby Stockton’s 1940s lower body routine
 • The difference between upper and lower regions of the gluteus maximus
 • Why seated hip abduction is one of the best exercises for the upper glutes
 • Hip thrust vs glute bridge
 • Why squats and leg presses can still stimulate glute growth in the stretched position
 • Why glutes can often tolerate more training volume than upper body muscles
 • A simple three exercise framework for maximizing glute development