Glute Workouts For Runners

Men Try Big Butts For A Day

(upbeat music) Yeah, I like big butts. I like big butts on men and women. I want a big butt, but because I'm a guy I don't feel like I'mallowed to want a big butt. Everybody wants a nice ass. Well, I think anyone with a bigger butt gets a lot of attention.

His Butt Booster. Right away it kinda feels like a bra. So, there's like the title tag and then on the back of itthere's no other information. Here's my flat butt. (twinkling music) Oh my god, I'm so happy in these. So I just put the underwear on.

My pants feel very filled out. And these pants are likeusually totally filled out by just my natural ass, but like damn. I sat down in a chairright after I put this on and I can tell why people withbig butts have such big egos. 'Cause they're so highup, and I'm into it. It'll be interestingto see if anybody else can tell the difference.

Your pants look tight. Oh god, why is it so hardé It kinda feels like a real butt. Oh, that's a firm butt. Thank you so much. (Tall Man) Good job. I did people do squats for a month. Do you like ité No, it's kinda weird.

(laughing) oh. One benefit of the bigbutt that I will miss is that when I sit on people's laps, they don't talk abouthow bony my cheeks are. I think before Ithought I was more happy with the shape of mybutt than I actually am. And I think going throughthis just made me realize I actually don't want the explosive

like Nicki Minaj butt that I think I want. I think I had the most funI've had in a really long time. The grass is greener, let me tell you. It's fuller, too. What do you thinké I think I like thereal thing better, but. Uh, uh, uh Where is HRé

How to Stretch IT Bands and Glutes

Hey guys. Axe here. Today, I'm gonna be showing you how to stretchout your IT bands and your glutes. And these are two really common problem areas that alot of people—especially runners or people that sit all day. And a major issue if you have tight IT bandsand a tight.glute, like your piriformis muscle, is knee pain. So if you have any typeof knee pain or hip pain whatsoever, it can be caused from really tight IT bands and glutes.And so these are stretches that can help. I'm also gonna show you how to use a foamroller.

You can just start out by stretching yourIT bands. You're gonna lean into a wall, cross one foot over into another, and you're gonnareally just stretch into it. You should feel it in this entire hip arearight here—region—you're gonna lean into it. You're gonna hold it for about 20 to 30seconds. Come up. Then you're gonna do it a secondtime. Lean into it like so. You're gonna move your body this way, and you should feel itin this entire hip region right here. We're working the upper part. Stretching the upperpart of the IT band. The next thing we're gonna do is come overand start stretching your glute. We're gonna

put one foot over your knee. You're gonnalean back like this, and to really feel it, you're gonna stick your butt out. Kinda tuckthose hips like so. And you're gonna really start feeling it inthis glute area. Come back up, stick it out. And you're really gonna feel that stretchingthere in that area. Next thing we're gonna do is get down. We're gonna actually.stretch your glutesa little bit more. And so to stretch your glutes, you're gonna get down like so, putone foot over another, and just kinda lean this way, stretching it.

Another thing you could do is kinda hug it,that leg, into your chest. Pulling it up like so, feeling the stretching in the glutes.And if you wanna target an area called your piriformis. If you've ever had sciatic pain or you'refeeling major glute tightness, you can actually lean back on your back, cross your knee likewe did earlier, and start bringing this forward. And you're gonna feel that stretching in thisentire area. Again, grab right here and pull forward. Now, this next exercise is used using a foamroller. You can get a big foam roller. You

can find these easy on Amazon . Or, justa small foam roller like so. You're gonna start rolling out the IT bands as well asthe glute area. And to start really stretching this IT band,you're gonna come on a form roller like so. And you're simply going to roll back and forthlike this, on one leg, all the way down. And by the way, this can be a little bit painfulat first. So at first, you may hold yourself up a little bit more. As time goes on, you'lldrop down into it. And then you're really rolling out. And thisis gonna help in reducing the knee pain. The other thing you're gonna do is come on tophere with your glute, this one leg out. All

pressure on this one side, and you're simplygonna roll your glutes like this. By the way, a lot of times, tight glutes ora tight low back—if you have low back pain—can can also be attributed to hamstring tightness. You can also drop this down farther. And also,really stretch out and roll out that hamstring area. So again, if you can get a foam roller, again,almost anywhere. Typically it costs anywhere from ten to twenty dollars, you can reallyroll out those areas. This is gonna help stretch.and reduce thetension in your IT bands, reduce the tension

Glute Bridge Exercise for Stronger Butt Muscles Ep38

In this tutorial I'm going to show you the glute bridge, a classic exercise to build stronger butt muscles getting your glutes working hard. Recently I posted a tutorial showing the singleleg bridge, which is a great exercise for building hip strength and developing strongglutes. Check out the description here on YouTube as I'll leave a link back to thattutorial. In this tutorial I want to look at the more typicalglute bridge exercise which we can use in buildingup towards a single leg bridge. Workingbilaterally both legs at once, we're giving the body a more symmetrical load, which inmy experience makes it easier for the runner

to focus on activating their butt muscles,getting they glutes working properly throughout the exercise. Stick around to the end of the tutorial as Iwant to share one tip with you, that will save you from making the one big mistake Isee people making all the time with this exercise, rendering it far less effective! So let's get you started lying on your back,with your heels close to your butt. Up to a point, the closer you set your heelsup towards your butt, the less likelihood there is that your hamstrings will take overin trying to achieve the hip extension required

for the bridging movement. From this point, engage your core musclesby drawing your bellybutton inwards gently, and clench your butt don't forget to breathe! You should feel that as you clench your buttmuscles, you can push your heels down into the ground and lift your hips high into theair. Depending on your programme, you can holdthis top position momentarily before descending back to the start position with control, oryou may want to add an isometric hold to the exercise, where you hold the top the movementfor 5,10 or up to 30 seconds.

Which ever option you're working on, makesure you remember to clench your butt muscles tight throughout. As you perform this glute bridge exercise,it's not uncommon to feel tightness in the front of the thighs as you get to the topof the movement. If you feel this strongly, it's a sure sign that you probably needto focus on some mobility work for your quads and hip flexors. I'll leave a link in the description hereon YouTube to a page on the kinetic revolution website where you can download our hip mobilityand glute activation workouts guide.

Another thing to be aware of is to take careof your low back. I want you to be feeling the exercise in your glutes, the butt muscles…not the muscles of your low back. If you can feel them getting tight, it's probably asign that your overly extending (arching) though your low back. If this sounds familiar try not to pushquite as high with your hips, and this should feel easier on the back. Ok, so here's the big mistake I see so manypeople make with a glute bridge and it's such a simple one…

When they begin to push their feet into theground to lift the hips up, they push through the forefoot, rather than the heel. Driving the heel solidly into the ground encouragesyou to engage your glutes and hamstrings more effectively through the movement, while shiftingthe weight forwards on your foot places more of an emphasis on your quads. We want thisto be a glute exercise, hence the name. So be sure to setup with your weight in yourheels, so that you can wiggle your toes throughout the movement. Good luck with this one. If you have any questions,leave them in the comments here on YouTube

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