How Connor Storrie builds muscle in 45 minutes

Connor Storrie keeps his sessions tight. The actor whose “hockey butt” became a running joke on set and a viral talking point online trains for muscle in 45 minutes or less, five days a week, while shooting Season 2 of the HBO Max series Heated Rivalry. His method draws from early gymnastics work, steady protein intake, and one signature move that fans keep asking about.

Early training roots

Storrie’s parents competed in bodybuilding, so the gym never felt foreign. Competitive gymnastics added mobility and control that still shows up in his lifts today. Those two influences gave him a base most actors chase later.

He favors compound movements that hit the glutes hard. Depth and tempo matter more than flashy loads. The same habits that kept him safe on a tumbling mat now help him stay injury-free under added weight.

Storrie rarely reinvents the wheel. He repeats the same movement patterns across weeks, only swapping grip, stance, or tempo when progress stalls. That simple loop keeps sessions short and results consistent.

Hotel gym reality

During Heated Rivalry shoots in Toronto, hotel gyms become the default. Equipment is limited, so Storrie leans on dumbbells, kettlebells, and a single bench. The space forces focus on form over load.

Co-star Hudson Williams has joked about Storrie’s build, yet the two often train together. Williams follows longer full-body splits; Storrie sticks to shorter lower-body blocks. Their different schedules prove that time, not equipment, is the real variable.

Short rest periods keep heart rate up and total session length down. Storrie rarely rests longer than sixty seconds between sets. The clock stays honest and the muscle stays under tension.

Signature glute move

The GQ demo that spread across TikTok in December 2025 showed Storrie’s elevated heel sumo squat. He places small plates under his heels, takes a wide stance, and sinks until his hips sit below his knees. Controlled pauses at the bottom turn ordinary squats into glute burners.

He pairs the move with hip thrusts and single-leg Romanian deadlifts. Three to four sets of each exercise fill the session. Moderate loads and strict tempo replace heavy grinding.

Fans replicate the sequence because it needs minimal gear and delivers visible results. Women’s Health ran the exact cues weeks after the video dropped, pushing more search traffic toward Storrie’s routine.

Weekly split

Storrie trains five days and rests two. Three of those days target the lower body; two mix light upper work and mobility. The pattern avoids burnout while keeping the glutes under frequent stimulus.

Accessory moves include banded lateral walks, glute bridges, and Bulgarian split squats. Each movement hits the posterior chain from a different angle without adding time. The entire block stays inside 45 minutes.

Progress comes from small jumps in weight or extra seconds under tension rather than new exercises. Storrie has said the real work is showing up week after week, not chasing novelty.

Nutrition without extremes

Protein intake sits around one gram per pound of body weight. Lean meats, Greek yogurt, and whey shakes cover most of it. Storrie keeps carbohydrates in the plan because energy matters more than aesthetics on set.

He avoids elimination diets. The focus stays on hitting daily protein and staying consistent rather than cycling through trends. That steady approach matches the long game he describes in interviews.

During long shooting days, he packs Greek yogurt and protein bars in his trailer. The snacks keep intake on track when catering options run late or run out.

Media and meme cycle

Page Six and Men’s Health picked up co-star quotes about Storrie’s build in January 2026. Hudson Williams called the glutes “the fattest butt I’ve ever seen on a man,” turning a compliment into another headline. Social clips from those interviews drove fresh searches for Connor Storrie workout routines.

Harper’s Bazaar caught the pair coordinating gym outfits on set, another small detail that fed the conversation. Every photo or quote keeps the fitness angle visible while Season 2 films.

Storrie has leaned into the attention without turning it into a side hustle. He answers questions in GQ videos and then returns to the same hotel dumbbells the next morning.

Contrast with cast mates

Williams trains longer, mixing upper and lower in single sessions that stretch past 45 minutes. Storrie’s shorter blocks prove that frequency and focus can match volume for specific goals. The difference shows in their on-screen builds without either approach being labeled superior.

Other supporting actors have mentioned copying parts of Storrie’s sequence for quick warm-ups before skating scenes. The routine travels well because it needs little space and no machines.

Storrie’s background in gymnastics gives him an edge in body awareness that newer gym-goers lack. That advantage shows up in clean depth on squats and stable hips during split squats.

Fan migration online

Search interest spiked after the GQ clip landed. Women’s Health noted that readers moved from entertainment coverage straight into fitness queries, looking for the exact heel-elevated stance and thrust variations Storrie demonstrated.

Reddit threads and TikTok stitches now break down each rep. The conversation stays practical: people ask about plate size, rest timing, and whether the move works without a barbell. Storrie’s answers stay short and repeatable.

The trend shows no sign of fading while Season 2 production continues. Every new set photo or behind-the-scenes clip restarts the cycle of questions and recreations.

Long-term consistency

Storrie has stressed that real change comes from years, not weeks. The 45-minute sessions add up because they happen on schedule, not because each one feels dramatic. That mindset keeps expectations realistic for viewers trying the routine at home.

He plans to keep the same structure through the rest of filming and into the next press cycle. Adjustments will come only when travel or injury forces them.

The approach leaves room for the unexpected, whether that is an early call time or a last-minute location change. Connor Storrie’s method stays simple because the calendar rarely does.

Takeaway

Storrie’s routine shows that a focused lower-body plan, modest equipment, and steady protein can build visible muscle without long gym hours. The same principles travel from hotel dumbbells to any living-room setup, which is why the conversation around Connor Storrie keeps growing.