Best Big Bum Exercises

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

2 Moves to Bigger Traps TRAP WORKOUT MUSTS

What's up, guysé Jeff Cavaliere, AthleanX . A little up close and personal today becausewe're going to get into our traps. I'm going to show you how to start getting these musclesto start standing up a little bit more by first understanding how they sit in your bodyin the first place. You see, when you look at your traps they'rea muscle – they're a really big muscle – and they're actually attached all the way hereat the back of my head and they go down into my spine. It attaches to my spine, but theycome around the back here. You can see as they come around here as Istretch, all the way down here. This is this

muscle, all the way to the front here at theacromion, the outer third of the clavicle. So this bone here in our body, they're wrappingaround. They're a big, meaty area here that you haveto consider. But what do we do when we train our trapsé We do this. We go straight up anddown, righté That's not necessarily the angle that the muscle sits at. If you really want to truly get at the anglethe muscle sits at, what you want to do is step your low cable here at an angle so mybody is starting in this position here. Now we're taking advantage of the fact thatmy head – the origin up here – and then

down here, the outer third of the clavicle,are separated as far as I can get. Now what I would do is shrug from here. Of course,we know that they can retract the scapula as well. So what I'll do is, as I come around I wouldjust rotate. So I would shrug, then rotate, then pull. Shrug here, and then rotate andpull back. So in one motion it just looks like that. I get a little bit of a halfturn,quarter turn of my body. Okay, so you can see it from here. It's like this, roll, and turn. Next thingyou want to understand is, you want to make

sure that you're working the lower traps andthe mid traps as well because they will help to stabilize the scapula on your rib cageand then also help to prevent shoulder issues. You could do that by raising a 25lb plateup and over your body. All the way up to the top and then down, and then all the way up.Now, people do this in this fashion. They take it all the way down and all the way up. The thing is, your traps are really kickingin from this point up, okayé From here up, you're working mostly front delt. We knowthat the front delts are really going to kick in and work on that first part. You don'thave to do that.

You can take an inclined bench like this andthen take your 25lb plate here up on top, and then just use that as the low point andbasically raise from there. So up top, down eccentrically, and up. Then down. Try to get as many reps as you can until failure,but go for high rep ranges here. These muscles are built for endurance and when we trainthem strictly for strength we lose out on the opportunity to expose them to the tensionthat they're used to getting. You want to try to hold your shoulder bladesdown and back as you do this to, again, reinforce the actions of the traps.

If you want to start getting these musclesto start popping up a little bit more, then you have to get an understanding a littlebit more about how they lay in your body to appreciate how you really need to start trainingthem. Guys, we're putting the science back in strengthhere as we always do. If you've found this tutorial helpful make sure you leave your commentsand thumbs up below. In the meantime, whatever you want to see,you let me know that too. If you're looking for a training program that cuts through thecrap, shows you how to train and get the most out of every single workout you do then headto AthleanX right now and join my team;

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