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
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