Best Exercises To Build Your Glutes

Correct Lunge Form to Get a Bigger Butt

To get a better workout for your butt, hips,thighs, and hamstrings, you can do elevated lunges like I'm doing here.But to get yourself set up to do elevated lunges, you need to start offwith your feet about one and a half to two foot lengths behind the box orthe platform you're using to do the elevated lunges on. Once you are in the starting position, getyour dumbbells and do elevated lunges like this. As you're doing lunges,make sure you keep your head up and look straight ahead. Although this exerciseis called a lunge, you

don't want to lunge forward as you squat down.You want to squat straight up and straight down by keeping your kneesbehind your toes. So, do not let the knee of the elevated leg glide over yourtoes. You want to squat down as far as you can untilthe knee of the leg that's not elevated touches the floor. Make sureyou come down slow enough so your knee only touches the floor. Don't come downso fast that you bang or hurt your knee on the floor. Make sure you do thisexercise on both legs. You want to keep your heels flat on the platformor box at all times while

doing this exercise. If you can't keep yourheels flat, use a lower platform or do regular lunges instead of elevatedlunges. If you want to get an even better butt workoutdoing elevated lunges, focus more on pushing through your heels by curlingup your toes slightly. Another thing you can do for a better buttworkout doing elevated lunges is to pause at the bottom for two to three secondsbefore squatting back up. One more option for getting a better buttworkout is to do elevated lunges on a higher platform. Instead of doing yourelevated lunges on a fiveinch

step, for example, you can better butt workoutdoing elevated lunges on higher five to teninch step or platform.

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

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

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