Are you tired of your flabby buttock? Want to have a firmer butt? Or maybe give it a rounded look? If your answers are yes, then this video is for you! For today’s video, we’ll give you the 10 best exercises to work out your glutes! Continue watching this video to learn more!
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In a nutshell:
For today`s video, we`ll give you the 10 best exercises to work out your glutes! To get into position, push your hips back as you reach down for the bar. If you are tall, have long legs, or limited hip flexion abilities, you may want to elevate the bar with a small box under each weight plate. As you push through the floor with your quads, drive your hips forward as you reach the top. Return safely back to the starting position by hinging at the hip and controlling the bar as it returns back to the ground.
The back squat is a compound exercise that challenges every muscle in the legs, especially the glutes. Its primary use in training is to challenge hip extension, driving the lower body up from the bottom position and placing a high amount of tension on the glutes. Get under the barbell, set the bar across your upper traps, or set the bar across your shoulder blades if you`re performing low-bar squats. Drive back up by pushing your feet through the floor.
This exercise is very effective at loading the glutes in their shortened position, without the need to load the spine. What separates the glute bridge from the hip thrust is the range of motion. Place your upper back on a bench and bend your knees with your feet flat on the floor. Squeeze your glutes and drive your hips up, holding onto the barbell with both hands to prevent it from falling until your body is in a straight line from knee to chin.
Hold this position for a beat and then lower the weight back down. This unique squat variation uses a machine to help load the lower body, without the need to place more load on the low back and spine. Set the belt around your hip, brace your core, and lift the weight. This variation helps add tension to the glutes in the standing position — a position where there is usually no resistance.
Load a barbell up with less weight than you would for a traditional deadlift, but get in the same deadlift position — feet shoulder-width apart and hands gripping the bar just outside the knees. Step your weight into the band and assume a slight forward lean. Push your hips back and lower the bar until it`s in the middle of your shins. Finish by driving your hips forward, bringing the weight back up, and driving into the band to the starting position.
Stand with a dumbbell in each hand, and take a step forward, placing one foot, toes down, on an elevated surface behind you. Keep your chest up and squat down until both of your legs bend to around 90 degrees. Stand back up by driving your front foot through the floor. The sumo deadlift is a widely used exercise with many benefits, especially when it comes to adding strength and size to the lower body.
To get into position, set your feet just outside of hip-width, with your toes pointed out around 30 degrees. From there, push your hips back as you reach down for the bar. Allows the knees to bend naturally as you reach down for the bar.
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