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
No squats leg workout No lunges butt workout
I get requests for this tutorial almoston a weekly basis so I know you want it. All right livelies, how are you doingéSo, I'm in my workout gear you can see this is probably a workouttutorial and I get my request for a knee friendly butt and leg workout all thetime. so you ask and you will receive.We're going to do it right here in my living room so there is no excuses. Idon't even have my tennis shoes on if you have a pair dumbbells great youhave a resistance band
even better. If you don't I do not wantthat to be an excuse for you this is a short but powerful workoutcome on take off your shoes let's do it righthere right now no excuses come on. Okay we're starting with a warm up for this knee friendly butt workout First, No squats leg workout No squats leg workout EXERCISE 1 is Deadlifts Second, No squats leg workout EXERCISE 2 is Hip lifts (opt leg up) Third, No squats leg workout EXERCISE 3 is Donkey kicks
Fourth, No squats leg workout EXERCISE 4 is Ending with a pulse Fifth, No squats leg workout EXERCISE 5 is Side leg + hip raise Sixth, No squats leg workout EXERCISE is DANCE BABY Okay good work! How was ité did you like it how did itfeel on your kneesé That's the biggest thingis that this is a butt workout that's specifically knee friendly, sorry I'm just a little out of breath with all that dancing. Isn't it so much funéGet your heart rate up,
makes you smile. You can kinda see nowthat you've done it, hopefully, you better have done it, and why I implemented that inthere is just dancing when you working out is such agreat way to get you to smile recognize that exercise is supposed to be fun andenjoyable not a chore, so anyway in the commentsection below I want to hear how it felt specificallyon your knees Did it feel goodé Was there any crackingor popping or anything like thaté Usually if there is
sounds that come out of your knees, as long as its not associated with pain you should be okay but anyway I would love to hear how youlike this work out below again there is a PDF right below thiswork out so you don't necessarily have to follow this tutorial though it would be great to bookmark itor favorite you can come back to it or just printout the PDF and hang it up on your refrigerator or somewherethats going to remind you to do it again
so comment below I will talk to you soon and don't forget, if you're not having fun it's your own damn fault. See you next week. Bye!.