The wide-stance squat is the best exercise for glutes, world powerlifting champion Ivaylo Hristov shared in an interview. All other glute exercises come after it. Powerlifting is a sport that measures the strength of the whole body and consists of three lifts: the squat, bench press and deadlift. The aim is to complete one repetition with the heaviest possible weight, following a strict set of rules.
Fitness, diets, emotions and love: an interview with Ivaylo Hristov
The three-time world powerlifting champion’s records are a 406-kilogram barbell back squat, a 230 kg bench press and a 380 kg deadlift. He says, for example, that the average gym-goer’s bench press is nothing like a competition lift, because the rules are very strict. Cross-country runs and long hikes are not recommended for people who want to maximize their explosive power.
Muscles don’t get used to exercises so much as to the weight, and one of the biggest mistakes most people make is not training intensely. Asked what the best exercise is for building a shapely backside, the champion recommended doing a full squat (with the hip joint lower than the knee joint) using a wide stance.
See the video interview for details
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If your goal is to increase glute muscle mass, do 10 reps in your working sets under the supervision of a professional fitness trainer. The champion trains 13–14 times a week and in April 2019 was invited to the biggest private powerlifting tournament in the USA.