Amanda Latona Shows How She Gets Those Glutes Bodybuilding
Hey, everyone atBodybuilding . My name is Amanda Latona. I am the 2009 Flex Bikini ModelSearch championships winner. I am a Team BSN sponsoredathlete and an IFBB Bikini Pro, as well as a Muscle Fitness Hers cover model. I am here today going to showyou a pro bikini glute training workout so you, too, can havesculpted bikini glutes
like a pro. If you're a beginner atexercising, don't worry, don't be freaked out, I'm gonna walkyou right through everything. Start light. You know, you don't have to dothe heavy rep range or the heavy weights like I do, or don'tstart with all of the exercises. Say, choose threeinstead of five.
Although I train every body partonce a week, I actually train glutes twice a week. I do it once on a Monday whenI'm strong, I'm fresh, and I do it again on a Friday. I mean, who doesn't wanta great butt, righté Yeah. Butts are back.
Okay, guys. Here we are on the leg press. Today I'm choosing to do myfavorite positioning, which is feet together. It allows me to lift heavier,get a little more strength behind me, and also shapes theouter sleeves, which is a very nice look to have. We're gonna start heavy on this,so choose a weight that can
allow you to do 10 to 12 reps. If you need a spotter, get one. Safety is first, guys. Gotta keep it safe. So what you want to do isyou don't want to start down here.' cause you never want to haveyour knees going over your toes. I like to do rightin the middle.
Remember, the higher you go up,the more emphasis you get on the glutes, which is why we're here. Okay, here we go. Also, when you're doing this,remember to press through your heels. Whenever you press through yourheels, basically, I like to be able to lift my toes up, 'causethat's how I know that I'm definitely gettinghittingthe glutes.
Best Glute Exercises For Mass The Barbell Hip Thrust
Hey what's up guys, Sean Nalewanyj here, BodyTransformationTruth ,and in this tutorial I'm going to be teaching you how to do, what is pretty widely regardedas the very best direct glute exercise available, and that is the hip thrust, and more specificallyI'll be showing you the barbell hip thrust variation which is the most commonly usedversion and the one that I typically recommend first. So basic lower body compound exerciseslike squats and deadlifts and leg presses etcetera. these definitely do hit your gluteseffectively, but for people who want to build up their glutes to their maximum size andstrength potential, you do need to be including some direct glute training in your plan aswell and that's because the standard leg
exercises that are going to be used in mostbodybuilding programs, these exercises don't allow for full extension of your hip joint,which is the primary function that the glutes perform. So squatting down to parallel orperforming a leg press or a set of stifflegged deadlifts, these do involve hip extension,but not through the full possible range of motion. Also keep in mind that direct glutetraining will benefit you beyond just basic improvements in strength and appearance, italso plays a role in boosting up your squatting strength, improving your deadlifting lockoutpower, improving sprinting speed, and just all around totalbody functioning. So, I wouldn'tsay that direct glute training is mandatory,
but if building up the size and strength ofyour glutes is something that you're specifically aiming for, then again, you do need some directwork and the barbell hip thrust would be my top recommendation. Hip thrusts put your bodyinto the best position to allow for full hip extension and to help you get the deepestcontraction in your glutes possible. Now these do look a little bit weird and you might feelslightly embarrassed performing them at first, I know that I usually get at least one confusedlook from someone at the gym pretty much every time that I do these, but if reaching yourtraining goals is more important to you than a few awkward stares, then this is the liftthat you need to be doing for your glutes.
So let's go over the proper form and technique,because it's very important that you do these correctly in order to make sure thatit's your glutes that are doing the bulk of the work, as well as to minimize the stresson your lower back as well. So, you're going to start by sitting perpendicular againsta flat bench and rolling a loaded barbell into the crease of your hips. Position yourfeet about shoulder width apart or slightly wider, with your toes pointing either straighthead or just slightly outward. Grab the bar using an overhand grip just outside of yourhips and wedge your midback into the bench. Keep your head in a neutral position, keepyour chest and your ribcage flat rather than
puffed out, and keep your lower back neutralrather than arched, and from there just press through your heels and drive yourself up untilyour hips are fully extended and your torso is about parallel to ground Really focus onengaging your glutes as much as possible on each rep and always make sure to drive theweight up under smooth control without any jerky movements or excessive use of momentum.Once you reach the top of the movement, pause briefly and consciously contract your gluteswith force before lowering yourself back down again. Now you can either go all the way downuntil the plates touch the floor, or you can stop midair before performing your next rep.Also keep in mind that the specific distance
that you place your feet away from the benchwill depend on your individual body structure as well as your limb length, and your goalshould be to just find whatever distance causes your shins to be either vertical or just slightlyangled backward once you reach full hip extension at the top of the movement. Now if you'rejust starting out with this exercise then you'll likely find it to be pretty uncomfortableto have the bar directly pressing against your hips, in which case you'll want toplace a pad or a towel around the bar to make it more comfortable, however, just keep inmind that you'll probably find that after several weeks of consistent hip thrustingthe discomfort will decrease by quite a bit
Exercises to Work Glutes Best Glute Exercises At Home
Hi everyone. Today, I want to show you someexercises you can do to work your glute, work your backside, thatés not going to affectyour knees. These are simple movements that you can do in your home and get big results.This is what I do, what I have my clients do. Letés get started. The very first thing,all youére going to have to do is to get on all fours .You are going to be on your handsand knees. You are going to pull your core in.This looks super simple but you will see that this will actually be very, very effectivefor the backside of your leg and your glute. You are going to extend your leg out, youcan flex your foot if you would like or point
to your toes. Ités up to you and then juststarts with the leg circles. I call this all four series, because there is a series thatyou can do to really maximize the burn and the effects that youére going to receive.I am circling my foot, like Iém tracing my foot, making imaginary circle from behind,then I alternate that circle going the other direction. Now ités starting to get a littlebit warm. After I have done that for about 30 seconds, 30 seconds on one direction, 30seconds in the other, then just lift and lower. Ités really squeezing that glute, but keepingyour core hold in. Lift and lower. You are going to do twelve of those.Then you are going to take your knee about
the height of your elbow. Bring it towardsyour elbow and extend your foot back, just like this. Ités kind of like a dove beingon a fire hydrant, I know thatés weird. Thatés what you like to visualize. You donét wantto have that knee drop down or you are not going to get that outer glute section, sojust this movement, then your standard donkey kick.Do twelve knees to elbow and extend back. Then take your heel and pretend like you arestomping the ceiling up and down, just like this. You are going to do twelve of those,then you are going to do your other side. Thatés your all fours series. By the timeyouére done, they would we streaming and you
save your knees from squats and lounges.The other one that I want to show you is youére going to lay on to your back. You are goingto bring your knees in kind of close to your glutes, so that when you extend out into theslide position, your heels is about the width of your armpits and your legs are in 90 degrees.You are just going to lower down slowly, lift up, come into your slide position and squeezethe glute, really squeeze, keeping your knees in the position of your armpits. Donét extendthem out, donét close them completely in. Your down and your ups, squeezing, poweringto the heels, my toes are lifted, down and up, really squeeze. Youére going to do fifteenof these. Down and up squeezing.
Once youére done with fifteen, you are goingto come up. Stay right here, squeezing with everything you have then pulse on your knees.Just like this, squeezing your inner thighs together for fifteen, excellent movement.If you want to take it up a notch, lift one foot up, do that same series down and up withone leg lifted really maximizing the side of the glute and then switch it out, so fifteenon each side. Wonderful exercise to really tone up the glute, fire your core as welland save your knees. The last thing I want to show you, if youdonét have glides, which I love having glides. They are super inexpensive. You can orderthem online. You can take paper plates, if
youére on carpet or you can take wash clothesif youére on a hard wood floor. You are going to place your heels on the glides,going to lay your self back down, lift your hips up. This is harder than it looks. Youéregoing to be careful with this at first. Slowly extend your feet out and then pull in yourheels into those glutes, just like that. Inhale, exhale, pull in. Iém not only getting my glutebut Iém getting all my hamstring as well, so out and in.I like to finish my glute series with fifteen of these wonderful movements. Thereés a lotyou can do, but stay tuned, I will always keep teaching you enhancing what you learnedabout how to maximize your glute and how it