Episode 2796 – Vinnie Tortorich and Anna Vocino discuss the basics of glute exercises with a booty-building 101, and more.
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Booty Building 101
- Body trends have changed over time. Older bodybuilding aesthetics favored smaller glutes; modern culture/influencers popularized bigger butts. (4:15)
- Contrasts natural training for glute development with cosmetic surgery trends (e.g., BBLs) and criticizes the extreme social media fitness culture.
- Vinnie warns strongly against performance-enhancing drugs, peptides, and SARMs. There have been multiple deaths among young pro bodybuilders because these substances are dangerous. (12:20)
- These are key glute-building compound exercises. You may want to view the YouTube video to see some of the items they discuss. (21:00)
- Back squats (can be free weights or Smith machine)
- Leg press
- Lunges or Bulgarian split squats
- Deadlifts
- Hip thrusts/glute bridges (machine or barbell)
- Genetics influence results, but progressive strength training can build more glute muscle over time.
- Training glutes twice per week (three times is “overkill”), spacing sessions out (e.g., Tue/Fri or Mon/Thu).
Training Guidance
- Here is some program guidance:
- Choose 3 exercises each session from the main list and rotate the order each workout.
- Do a “to-failure” style session once per week.
- In the other weekly session, train at about 85% effort (higher reps, stop short of failure).
- Avoid going to failure in every workout to reduce the risk of injury and burnout.
- Keep these techniques in mind (28:00)
- Slight toe turnout is OK (about 10–12%), not extreme “ballet” turnout.
- Keep heels planted; if ankle/hip mobility is limited, elevate heels slightly until flexibility improves.
- For lunges, avoid letting the knee travel too far over the toes; aim for depth limited by hip flexor mobility while maintaining safer alignment.
- Avoid “tucking” the pelvis like a ballerina; think “sit back” with glutes engaged.
- Deadlift basics: push through heels, keep the bar close. It should be rubbing your quads, and hex bars can make the pattern easier to feel.
- Ideas for travel/mobility tips for long drives: stop often, move/stretch, consider using a yoga mat, and do a brief activity (jump rope, jumping jacks, etc.). (31:30)
- DOMS (delayed-onset muscle soreness) is microscopic muscle tears largely from eccentric (lowering/lengthening) contractions, not lactic acid.
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- Anna’s next cookbook, Eat Happy Cocktail Hour, is filled with cocktails, mocktails, and appetizers and is available for pre-order right now.
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- Physical Release Date is October 2026
A New Sponsor
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- Go to Jaspr.co for more information or to purchase. (1:05:00)
You can book a consultation with Vinnie to get guidance on your goals. https://vinnietortorich.com/phone-consultation-2/
More News
- Serena has added some of her clothing suggestions and beauty product suggestions to Vinnie’s Amazon Recommended Products link.
- Don’t forget to check out Serena Scott Thomas on Days of Our Lives on the Peacock channel.
- “Dirty Keto” is available on Amazon!
- You can purchase or rent it here.https://amzn.to/4d9agj1
- Please make sure to watch, rate, and review it!
- Eat Happy Italian, Anna’s second cookbook, is available!
- You can go to https://eathappyitalian.com
- You can order it from Vinnie’s Book Club. https://amzn.to/3ucIXm
- Anna’s recipes are in her cookbooks, on her website, and on Substack —they will spice up your day! https://annavocino.substack.com/
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