GLUTES EXERCISE TUTORIAL 8 Best Buttocks Exercises To Lift Tone Your Booty
whatsup guys its Max Barry owner of Max'sBest Bootcamp and this is my friend and personal trainer Marta what's up Martha and these arethe 8 best glutes exercises of all time we're going to demonstrate both bodyweight and weighted buttocks exercises and show you exactly how to perform themproperly at the end of this tutorial tutorial we're going to give you some suggestions on how you can incorporate them into your gluteus maximus workouts solet's build a better booty right now alright guys time to get into theseglutes exercises first move we're starting
right now we're going to hit the deck let's go ahead down Martha all rightfirst move is donkey kicks now we're going to show you a fewvariations she's starting on the knees hands right below the shoulders she's going on the forearms get a littlemore range of motion let's give them a couple good reps just driving the legsqueezing the glutes as she's coming up a lot of people do these on the hand show me a few of those but we find alittle less range of motion there and
she's going to be feeling more in theback so we might be for our version there if you want to really step it up let's go ahead and show on the plyo dnkey kick version and this is going to actually without the jump she's just gonna drivethe knee under drive it up and then drive it now if you want to step it upshe's going to add a plyometric option right here wow nice and obviously you do that onboth sides donkey kicks love em nice Martha good nextmove move number two that we're going to
show you is actually going to be facingup in a supine position glute bridges gotta love let's go ahead in the deckagain this time we're facing up now she's going to make sure to keep theheels down to the ground and pull the toes up a little bit about shoulderwidth apart and we're just going to drive the booty up hip up and down bodyweight version as long as you to squeeze the glutes on every breath like she's doing you're going to be feeling it throughthe back side lift in the booty
now another option is to go one leg so she can try just raising one leg updriving it up and she's straightening the legs she's coming up that's an option where you can just keepit bent and drive it up and you obviously do both sides couple otherways you can step it up add some weight to the movement so Marta is going with a sandbag here it's the same principles applyreally squeezing the glute muscles at the top. also a kettlbell or barbell works too.
nice another option is to go with yourfeet elevated on the box and add some weight so right here we're going withthe sandbag but you can also use some dumbbells or barbell right across thehead nice next move is box step step up now it's a great body weight drill hey you don't have a box you can find abench or a stool that's low maybe a coffee table ifyou want to do these glute exercises at home works great and she just go on one legat a time
Bubble Butt Workout for Women 6 Exercises to Tone and Lift
The first exercise is toe Pointed Jump Squats.Standing with your feet wider than shoulder width apart, toes pointed outward, lower intothe squat with your thighs parallel to the floor, keeping your knees above your toes.When you jump up, push off the balls of your feet and keep your toes pointed down. At thepeak flex your butt muscles before coming back down. You'll get the hang of it aftera few tries. Next is Front to Back Lunges. Standing straightup, feet shoulder width apart, hips and feet pointed straight ahead, step forward withone leg, lowering your hips until both knees are bent at about 90 degrees. Make sure yourfront knee is above your ankle but not further.
Also make sure your other knee doesn't hitthe floor. Keep your weight on the heel of your front leg as you push back up to thestarting position. That counts for one rep. Keep your weight on the heel of your oppositeleg this time as you push back up to complete the second rep. Always remember, pushing offyour heels activates your glutes, or your butt muscles. Exercise number 3 is Side to Side Squats.The secret with side to side squats is coming down until your thigh is parallel to the floor,then pushing off your heel when you come up. When you come up to the middle, make sureto completely flex both glutes before lowering
down on the opposite leg. After doing a fullset in this way, you're butt muscles are going to really feel it. Next up is Reverse Lunge Knee Kicks. As youcan see, these are similar to fronttoback lunges that we did in exercise two. The onlydifference is, when you come up from the lunge, you'll be lifting your knee up. After youlunge back, make sure to push up off the heel of the leg in the forward position. When youkick your opposite knee up, completely flex the glute muscle of the leg you're standingon. That's where you're going to get the best results. And always remember to keep yourcore tight on all of these exercises. Usually
with any butt exercise you're going to bepushing off the heel. We like to call exercise five Ceiling Pushers.First, get on your hands and knees, then lower onto your elbows. Then, tighten your core,and lift one leg upward like you see Katya doing. Then lower your leg down, breathingin, until your knee tucks into your abdomen. This stretches the butt muscle before thenext repetition. The idea is to imagine pushing your heel up flat against the ceiling, completelycontracting your butt muscle at the top, while breathing out. If you want a really good burnwith this exercise, do them really slowly and pause for a 3 second count during theflex portion of the movement.
The final exercise is Bridge Kicks. Beginwith laying flat on your back, arms flat on the floor. Place one foot next to the kneeof your opposite leg. From here, keeping your core tight, lift your midsection by flexingthe butt muscle of your bent leg, while using your arms to balance yourself. Make sure tokeep your other leg straight as you raise it. Also make sure to breath out all the wayat the top of the movement. This exercise will also work your abdominals and hip flexorsas secondary muscles. The number of reps that you do for each oneof these sets is really up to you. Start with 10 reps. If it's too hard, lower the rep count.If it's not challenging enough, add more reps.
You're looking for a rep count that makesyou burn. The best results happen when you push your limits. Alright thanks for watching and subscribeto see more tutorials like this.