Episode 2796 – Vinnie Tortorich and Anna Vocino discuss the basics of glute exercises with a booty-building 101, and more.

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YOU CAN WATCH THIS EPISODE ON YOUTUBE – @FitnessConfidential Podcast 

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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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• Physical Release Date is October 2026

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More News

• Serena has added some of her clothing suggestions and beauty product suggestions to Vinnie’s Amazon Recommended Products link.
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• Don’t forget to check out Serena Scott Thomas on Days of Our Lives on the Peacock channel. 
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• Eat Happy Italian, Anna’s second cookbook, is available! 
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