Mind Pump: Raw Fitness Truth

Episode 2792 — Squat & Hip Thrust Butt-Building Master Class

Release Date: February 12, 2026
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews
Special Mention: Masterclass featuring Adam Schafer & trainer Corrine

Episode Overview

This episode dives deep into the science and technique of building stronger, more developed glutes (“butt-building”) using the two cornerstone exercises: squats and hip thrusts. The hosts break down WHY these moves are so effective, common technique pitfalls, and practical cues to get the most glute activation possible—delivering actionable advice from decades of combined coaching experience. This is a “masterclass” episode inspired by Adam and trainer Corrine’s detailed, free instructional video at mapsbooty.com.

Key Discussion Points & Insights

1. The Two Most Important Butt-Building Exercises (02:21 – 03:39)

• Central Message: If you want to build your glutes, good-quality squats and hip thrusts are unmatched.
  • Sal: “Building the butt is not hard. It isn’t. However, if it is hard for you, we know why. And it’s almost always a technique issue.” (02:50)
  • Adam: “Most often… it was a technique issue that I had to address first… If there’s poor technique… many times people don’t feel at all in their butts, and that’s super common.” (03:39)

2. Why Technique Is Everything (03:39 – 06:25)

• Many lifters mistakenly become “quad-dominant” on squats, limiting glute gains.
• Importance of clear mind-muscle connection; technique must come BEFORE ramping up weight.
  • Sal: “If your technique isn’t ideal, you’ll get stronger, but you’re going to build your body in a way that you’re not necessarily trying.” (06:06)
  • Justin: “You’re going to hardwire bad patterns.” (06:25)

3. Masterclass Highlights: Bar Placement & Setup (06:57 – 14:14)

• The very first thing: bar placement and wedge position on the back.

  • If your shoulders are forward or the bar is off-balance, it limits performance and safety.
  • Adam: “Ankle mobility has to be 80 to 80% of people… so many people collapse at the knees… don’t wedge the bar down…” (07:41)
  • Sal: “[If the bar hurts,] you have bad placement… If you put the bar on your back and it hurts, or you have to use a squat pad, here’s how you know you’re not positioning the bar right.” (10:55)
  • Adam: “Don’t just put the bar on your traps. Like, get in there and get in that locked position…” (10:44)

• Squat Pads Are Discouraged

  • Squat pads mask poor technique, change leverage, and prevent fixing underlying form faults.
  • Sal: “If you’re using a squat pad, your positioning is bad and the squat pad makes your positioning worse… you start training that pattern.” (11:41)
  • Adam: “That has to be one of the worst tools ever invented.” (11:41)

4. Core Bracing and Tightness (14:14 – 16:34)

• Second foundational element: firmly bracing the midsection.
• Sal: “If your spine isn’t thoroughly supported, the squat is gonna cause problems for you.” (14:43)
• Cues: Imagine someone poking (or punching) your stomach — you instantly brace (15:06).
• Discussion: Don’t default to a lifting belt—learn to create core stability intrinsically first.

5. Dealing with Limited Ankle Mobility (16:34 – 19:28)

• Many can’t reach full squat depth due to restricted ankle mobility—leading to poor glute activation.
• Solution: Heel Elevation (ramps or plates under heels). Allows deeper squats and better glute stretch.
  • Adam: “Typically when I use a heel raise today, I use it to do become more quad dominant. But… most people that I trained, in particular my female clients that wanted to build a butt, lacked ankle mobility.” (17:08)
• Most of the hypertrophy benefit for glutes comes from the stretch at the bottom of the squat.
  • Sal: “If you want to build your butt and you can’t do that full squat… it’s probably due to ankle mobility… you do a little heel lift… suddenly you can go all the way down…. Now you’re activating the glutes.” (19:28)

6. Why Squats AND Hip Thrusts? (20:41 – 21:16)

• Squat: Loads the glutes in a “stretched” position—excellent for maximal muscle growth.
• Hip Thrust: Maximally loads glutes in contraction (top squeeze).
• Doing both in a program = full range hypertrophy for the glutes.

7. Mastering the Hip Thrust (21:16 – 23:33)

• Bench height must fit YOUR body—too high limits range of motion for shorter lifters.
• Sal: “[Corrine] talked about how to pick the right size bench… if the bench is too tall… you can put a plate underneath you…” (21:49)
• Tuck your pelvis at the start; avoid overextending your low back.
  • Sal: “If you have an excessive arch in the back and then you try to come up… you’ll hear people complain sometimes that the hip thrust bothers the low back.” (22:48)

Notable Quotes & Memorable Moments

• On Technique Over Load
  Sal: “Before building strength, it’s technique, it’s connection. Super important.” (06:27)

• On Bar Pads
  Adam: “That has to be one of the worst tools ever invented.” (11:41)

• On Feeling the Glutes Work
  Adam: “If there’s poor technique doing these movements, many times people don’t feel at all in their butts, and that’s super common.” (03:39)

• On Full Range of Motion
  Sal: “If you want to build your butt… and you can’t do that full squat… do a heel lift, you can go all the way down… Now you’re activating the glutes. Now you’re getting maximum [results].” (19:28)

Timeline of Key Segments

• Introduction to Episode & Butt Masterclass – 02:21
• Why Squat & Hip Thrust are #1 & #2 – 02:50 – 03:39
• Most Common Technique Issues – 03:39 – 06:27
• Bar Placement Detailed Breakdown – 06:57 – 14:14
• Core Bracing & Safety Cues – 14:14 – 16:34
• Addressing Ankle Mobility (Heels Raised Squat) – 16:34 – 19:28
• Benefits of Deep Squat vs. Hip Thrust – 19:28 – 21:16
• Hip Thrust Setup & Cues from Corrine – 21:16 – 23:33

Actionable Takeaways

• Focus on form and technique FIRST for both squats and hip thrusts.
• Correct bar placement and core bracing are essential foundations.
• Use a heel lift if restricted ankle mobility prevents a deep squat—full depth is critical for glute growth.
• Squat pads are usually a band-aid for poor technique.
• Hip thrust bench height must fit your body; start with a tucked pelvis and neutral spine.
• Do both exercises in your training for maximal butt development.
• For visual learners, watch the free 20-minute masterclass at mapsbooty.com.

Episode Tone

Direct, no-nonsense, science-backed, and full of practical coaching wisdom—with a healthy dose of humor and candid discussion on prevalent myths and mistakes in butt-building.