Jay Cutler, a four-time Mr. Olympia champion, is a bodybuilding legend who continues influencing the sport with his training advice and tips. Known for his relentless work ethic and dedication to perfecting every muscle group, Jay Cutler recently shared his top exercise for building glutes: the barbell hip thrust.
In a YouTube video posted on August 19, 2024, Cutler walked fans through his ‘old school’ glute training method, offering detailed insights into achieving massive glute development.
Jay Cutler’s Legacy in Bodybuilding
Jay Cutler is a Mr. Olympia champion and bodybuilder who made history by reclaiming the prestigious title after losing it. His dominance in the sport throughout the 2000s, including dethroning eight-time Mr. Olympia Ronnie Coleman, was largely due to his relentless work ethic.
Though retired from competitive bodybuilding since 2013, Jay Cutler remains a central figure in the fitness community, sharing his training knowledge to help others achieve their best physiques.
One of his latest revelations is how he trained his glutes, an area he admits wasn’t a major focus during his Olympia-winning years but has since become a staple in his routines.
Related: Jay Cutler’s 7 Exercises for a Thick, Muscular Back
Jay Cutler’s Old School Main Exercise for Glutes
Cutler’s approach to building glutes revolves around the barbell hip thrust, a fundamental movement that he considers his ‘main exercise’ for targeting this muscle group.
Despite the introduction of machines that offer alternatives to the barbell hip thrust, Cutler prefers to keep it old school.
“What seems to be the main exercise that I’ve been focusing on is actually creating the bridge. Some people have machines to do this, some people like to use a bar. I’m still old school, so I like to use the bar,” he explained.
AdvertisementContinue Reading Below
The barbell hip thrust is a simple yet effective exercise. It involves placing a barbell across the hips, with the back supported on a bench, and thrusting the hips upward.
This motion isolates the glutes and hamstrings, making it an ideal exercise for anyone looking to develop these muscles.
Jay Cutler emphasized the importance of maintaining proper foot positioning during the exercise to ensure maximum muscle engagement and prevent injury.
The Importance of Form and Technique
In his demonstration, Jay Cutler highlighted the importance of foot placement and maintaining focus on the hamstrings and glutes throughout the movement.
“So we’re gonna focus hamstring, glutes, get that good foot position. That’s really important. So, I’m gonna create that kind of arch and do my hip thrusts,” he said. This ensures that the exercise targets the intended muscle groups and delivers the best results.
While some gym-goers may prefer to lift heavy weights during hip thrusts, Jay Cutler suggests focusing on form and reps rather than maxing out on weight.
“Now I know some of you guys, some of you girls, are doing 315 pounds but I’m gonna focus on 12 reps with this,” he shared. For Cutler, the key to growing glutes is to perform controlled repetitions with moderate weight, rather than pushing for excessively heavy loads that may compromise form.
Why Glutes Are Important in Bodybuilding
In competitive bodybuilding, glutes might not always be the primary focus, especially in the Open class. However, well-developed glutes contribute significantly to the overall appearance of a competitor’s physique.
They play a crucial role in showcasing a complete posterior chain, especially in poses like the back double biceps and back lat spread.
Cutler’s insight into glute training demonstrates that neglecting this area can diminish a competitor’s ability to showcase a balanced and symmetrical body on stage.
Even though glute training wasn’t a major part of his Olympia-winning routines, Cutler admits that he did incorporate it into his training.
“Back in my era, when I first started training in the early 90s, we never thought about training our glutes but honestly, for my Mr. Olympia wins, I’d done all sorts of exercises and yes I did focus on glutes,” he explained.
AdvertisementContinue Reading Below
Today, Jay Cutler continues to refine his techniques, offering modern athletes a way to enhance their physiques by focusing on neglected areas like the glutes.
Related: Jay Cutler Shares Key Back Squat Advice For The ‘Best Leg Development’
Tips for All Skill Levels
One of the standout aspects of Jay Cutler’s advice is its accessibility to all fitness enthusiasts. Whether you’re a beginner or a seasoned pro, Cutler’s tips for glute training can be easily incorporated into your routine.
By sticking to a rep range of 10-12 and focusing on form, lifters of all skill levels can benefit from the barbell hip thrust.
Cutler’s training philosophy is grounded in simplicity and efficiency.
He doesn’t believe in overcomplicating workouts, instead focusing on proven exercises that deliver results.
His straightforward approach makes his advice applicable for a wide audience, whether you’re aiming to compete or simply improve your overall fitness.
Related: Mr. Olympia Jay Cutler’s Training Analysis by Exercise Scientist Dr. Mike Israetel
Complementary Advice from Other Experts
In addition to Cutler’s advice, athletes looking to improve their glute development can also learn from other top bodybuilders and fitness professionals.
For instance, two-time Figure Olympia champion Erin Stern recently shared her insights into glute training, offering tailored workouts designed to build fuller, rounder glute muscles.
Combining Cutler’s old-school barbell hip thrusts with tips from other professionals like Stern can provide a well-rounded approach to glute training.
Conclusion
Jay Cutler’s ‘old school’ approach to glute training, focusing on barbell hip thrusts, offers a tried-and-true method for anyone looking to develop massive glutes.
Cutler’s advice ensures that the glutes and hamstrings are effectively targeted by emphasizing proper form, foot positioning, and controlled repetitions.
His focus on performing 12 reps with moderate weight rather than going too heavy demonstrates his commitment to quality over quantity. This philosophy has served him well throughout his legendary career.
Whether you’re a seasoned bodybuilder or a beginner looking to improve your physique, Cutler’s tips are valuable and easy to apply. By incorporating his ‘main exercise’ into your routine, you can expect to see progress in your glute development.
As Jay Cutler continues to share his wisdom with the bodybuilding community, his influence remains as strong as ever, proving that age is just a number when it comes to achieving fitness goals.