# 043 How to design the ultimate glute program

Page: https://stenobird.com/podcast/hypertrophy-past-and-present-7348739/043-how-to-design-the-ultimate-glute-program
Text version: https://stenobird.com/podcast/hypertrophy-past-and-present-7348739/043-how-to-design-the-ultimate-glute-program.md
Podcast: [Hypertrophy Past and Present](https://stenobird.com/podcast/hypertrophy-past-and-present-7348739)
Published: 2026-03-16T11:34:36+00:00
Episode link: https://share.transistor.fm/s/4f7969ee
Audio file: https://media.transistor.fm/4f7969ee/9778ff6b.mp3
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JSON: https://stenobird.com/v1/public/podcasts/hypertrophy-past-and-present-7348739/episodes/043-how-to-design-the-ultimate-glute-program
Duration seconds: 5439

## Resource

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

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## Transcript

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