zakruti.com » Sport, fitness, workout » Gravity Transformation - Fat Loss Experts

9Best Exercises for a Nice Butt (No Equipment)

video description

Rating: 4.0; Vote: 1

The 9Best At-Home Exercises to Get a Nice Butt. It is possible to build bigger rounder glutes even if you have no gym equipment. These exercises can be grouped together for a great workout to develop your buttocks. Your butt or your glutes are actually made up of multiple muscles starting with the largest muscle which is the gluteus maximus and The shape of your butt is largely determined by this muscle. It's also very important for lower body power output especially in movements in which you extend the hip like for example when you stand up. Moving a little higher up and off to the side you have your gluteus medius which does assist with extending the hip but it's also a powerful hip abductor that allows you to raise your leg up to the side and stabilizes your hip as you walk. You also have your gluteus Minimus which helps with hip abduction as well but it's mostly not visible because it lies under the gluteus maximus. But to develop nicer well-rounded glutes we're going to want to perform exercises that target these muscles effectively. So today I want to give you guys the 9 best glute exercises that you can do right at home to develop a nicer butt. Starting first with glute step-ups. Now there is a major difference between regular step-ups and these step-ups that Target more of your glutes. First you're going to want to find some kind of platform to step up on that's preferably around knee level. At home, this could be a chair some stairs or even a couch. Then you're going to stand facing forward and you're going to plant one foot on top of that platform. From here with regular step-ups we would just kick off with the back foot and extend our front leg until we're at the top of the platform. Even though this is effective, a far more effective way to challenge the glutes is by first lifting your toes off the ground and keeping them pointed up before stepping up. What this does is it prevents you from being able to kick off that back leg so it takes your back calf out of the movement and puts more emphasis on that front glute. It also makes the exercise significantly harder to where 10 reps even without weights will be plenty challenging for most people. And by the way ill be going over the proper sets and reps to create a glute workout from these exercises at the end of the video. But once you're at the top there's no need to plant your back foot on the platform, instead simply slowly lower back down and repeat for reps before switching sides. Next we have lunge kickbacks but once again we're going to do it a little differently because we want to start with our hip in a flexed position to increase glute activation and slightly increase our range of motion. So for this one you're going to want a shorter platform that is about Midway up your shins. Once again you can use stairs or simply stack some books or some other objects in your house. Start by facing forward standing about 2 to 3 feet away from the platform and plant one of your feet on that platform in front of you. When you're planting your foot you want to make sure that you maintain hip-distance for the width of your stance. Don't make the common mistake of trying to keep your feet in a straight line and almost overlapping them because not only will it make it harder to balance but its also simply bad form. Another to keep in mind is that you don't want your back foot too close to the platform. You'll know that you're making this mistake if when you go down for your lunge you create more of a triangle shape in between your legs rather than a rectangular shape. So make sure you create enough space between your front and back foot and then lower yourself down for a lunge by dropping your back knee towards the ground while bending your front knee at the same time. Hold it at the bottom position for a second and while doing that you should feel a nice stretch in your front hamstring and glute. Then extend both legs until your back up in the starting position and lift your back foot off the ground as you kick your leg back and squeeze that glute, then bring your back foot back to the ground and repeat all your reps on one side before switching to the other. Next up we havesquatsbut I want you to do a few things to make them more challenging. first off if you have a book bag that you can fill with heavy objects and throw on your back, I recommend doing that because it'll help challenge those powerful glute muscles much more. the second thing you're going to do is you're not going to lockout at the top
Date: 2021-12-23

← 5 Tips to Flatten Your Stomach (Permanently)

8 SURPRISING Foods that KILL Testosterone (Science-Based) →

Related videos

The 13 Best Fitness Books Ever Written

• Jeff Nippard

Why Farts Smell (And What It Says About Your Digestion)

• Ryan Humiston

5 Things Men Over 40 Must Do After Every Workout

• Muscle Monsters

It's Boring, But It Destroys Your Body Fat In 30 Days

• Jeremy Ethier

I Spent $40, 000 To Prove Them Wrong (My NEW Study)

• Jeremy Ethier

The Only 25 Exercises You Ever Need

• Jeff Nippard

Comments and reviews: 7

Reit
If your girlfriend wants you to be thick when she grabs you, these are some of the best exercises I have a workout alone wouldn't make any noticeable results if it's not combined with a structured diet aligned with your need quality nutrients in exact portions to make sure your body will regenerate all these damaged muscle tissues and not store unnecessary fat in the 'm following Agoge Diets fat loss meal plan for 3 weeks now and my girlfriend loves doesn't like thick boys? :): )
reply

UnderDog
I really like the info in this video and I marked for my favorites. But I did not care for the decorative graphics that popped up all the time. I found it distracting and hard to focus on important wording showing on the screen. He went kind of fast but he got a lot of info in. I'll just use the pause and rewind when needed.
reply

current
Oscar Corvinus
1 year ago
0: 57 Glute Step-ups
2: 07 Lunge Kickbacks
3: 41 Squats
5: 16 Isometric Hip Abductors
6: 00 Lateral Lunges
7: 05 Bridges
8: 38 Bulgarian Split Squats
9: 21 Frog Pumps
10: 18 Donkey Kick and the Fire Hydrant
11: 23 Full Routines
reply

jonnyD
Whoevers doing the graphics for your videos: all those little arrows, circles, crosses, etc that keep shimmering in the periphery of the screen are a major distraction. My attention should be focusing on the area youre talking about, not being drawn away by some cutesy graphics.
reply

RazorGugan
9: 20 i do those on my leg day thought i had modified bridges and added weight using my backpack but already someone has found it not only I feel the burn but I can feel those muscles moving
reply

Terrell
If your girlfriend wants you to be thick when she grabs you, these are some of the best exercises I have a workout alone wouldn't make any noti
reply

Isa
And about what they say about the squeeze of but on the top? I dont dind it very natural since we will get tense our back, and that can injury may be
reply

Add a review, comment