Glutes Compound Exercise

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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

Hamstring Muscle Cramps WEAK GLUTES

Chris: Hey, Jeff. This is Chris from Arkansas.I'm 34 and I've been a member of AthleanX for the last 8 to 10 months. My quot;Ask Jeffquot; question is: When I try to dothings like barbell hip thrusts I get Charlie horse cramps in my hamstrings. Keep in mind, I do an 8 to 12 minute dynamicwarmup prior to working out, as well as a static stretch routine nightly. Thanks for all your information and keep upthe great work. Jeff: Hey, Chris! Thanks for your question.It's actually a really, really good question

because cramping most often is not the resultof what we think it might be. You see, a lot of people think that crampingcomes from either being dehydrated, or low in sodium, or low in potassium. While those things might occur they reallyonly occur at such severe levels of depletion that you're probably going to have other thingsto worry about hand getting to the gym and doing your workout. You see, when you cramp – especially duringa barbell hip thrust – most often the result of that, or what's causing that, is a weaknessin another muscle group trying to do the job

of the muscle group that's too weak in thefirst place. Think about a barbell hip thrust. You shouldbe getting the strength from your gluts to drive you into hip extension; it's a hip extensionmachine. Your knees are bent so you think that you'vegot to push up to your hamstrings, but they hamstrings are probably trying to do the jobof the weak gluts and in doing so, they're not equipped to do it. It's like asking for help when the help'snot really there. The illequipped help, or muscles here – hamstrings for hip extension– are not going to do a really good job

doing it. So they're going to work and do their best,but become quickly seized up and cramped because they're being overtaxed and overloaded. Inthis case you're looking at a case, probably, of weak gluts. What you have to do is really start to switchyour mindset when you do your glut barbell thrust, or your glut exercises. Really focuson trying to initiated the movement with the gluts. Squeeze as hard as you possibly can. Squeeze like you've got your last dime betweenyour cheeks. It might work. Something, whatever

you can think about to try to drive that movementfrom the gluts first, and then allow the hamstrings to help. The same thing happens even whenyou're just doing a squat. You'd be amazed at how much your hamstringsactually help you with knee extension, not curling your knee up. That's why I don'treally like hamstring curl machines because they're not very functional. See, in functionyour hamstrings will actually work to extend your knee. Watch as I demonstrate here with the skeleton.See, as I take a step, we know that the hamstring wants to bend my knee back. Remember, thedescent into a squat or even as we walk, as

our knee bends; that's not active hamstringflexion. That's happening because we're giving intogravity. We're allowing the knee to bend as I take that step. What happens though is,in order to straighten ourselves out, if I didn't have to worry about it I could pullmy leg back openly here. You can see that the bone would move, theknee would flex and that's what the hamstring would do. That's what we think, that's whywe do hamstring curl machines. If I don't allow my foot to come off the ground – whichis what's happening when we really walk, or run, or squat – then that force is gettingblocked.

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