HOW TO GET A GLUTE SHELF IN 90 DAYS | *upper glute activation + more!*
ฝัง
- เผยแพร่เมื่อ 29 มิ.ย. 2024
- I show 4 EASY steps on how to achieve a glute shelf within only 90 days! I guarantee if you follow all of these steps you will see HUGE progress and be close to reaching your goals! I hope you enjoy!
--------------------------------------------------------------------------------------------------------------------------------------------------------------
1 ON 1 ONLINE COACHING 5x MORE effective than an in-person trainer, 5x LESS money | wa.me/message/VKEMWKYHRCWFI1
--------------------------------------------------------------------------------------------------------------------------------------------------------------
My Instagram - / elisiwolf
FlexPro meals | WOLF : for 40% off - www.flexpromeals.com/menu/?co...
My measurements:
Height - 5'5
Waist - 26''
Hips - 40''
Weight - 128 lbs
Happy Training! 💪🏻
#gluteshelf #upperglutes #glutes #howtobuildglutes #gluteworkout #workoutsforwomen #beforeandafter #transformation
![[MIRRORED] LISA - ROCKSTAR 🎸 MV version #LISA #BLACKPINK #ROCKSTAR](http://i.ytimg.com/vi/-U58DuCCtZk/mqdefault.jpg)
I offer 1 on 1 coaching! *5x MORE effective than in-person training, for 5x LESS money* - wa.me/message/VKEMWKYHRCWFI1
Long time weight lifter here. I could not for the life of me feel my upper glutes in a Bulgarian… until I did the single leg RDLs first (no kick stand, purely one leg, which I don’t often do because I like to lift heavy and these are bodyweight) and then WOW…! I also added a slight twist towards my planted leg at the bottom of the movement and made sure there was a lot of forward torso lean (so kind of like a cross between a Bulgarian and an RDL) and that has set them on fire. I’ve never seen any development with my upper glutes - now I’m hopeful! Thank you 👌
After three years in the gym I finally understand the feeling of MMC. It is so true, you have to focus on the exact muscle that you’re exercising.
Isolation exercises I think are a good step #1 for noobs to focus on destroying a specific muscle, then naturally expand to focusing on specific muscles in larger and larger compound movements. From my experience this was sort of my MMC progression
I'll also add its very important to know which muscles are being recruited for a compound movement, and which one you're trying to train. This way you can pay attention to what is activating and what muscles may be getting recruited more than they should be. Sometimes touching the muscle can assist in forming better MMC
THANK YOU FOR CHOOSING US WHITE MEN TO DATE! YOU KNOW THE BEST CHOICE MISSCOOKS!
@@mufin6930 yess it’s a marathon. I learn something new each day. I’ll take this information next time I go to the gym
For someone who never had a butt and could never feel it, glute activation and isolation was what worked for me. shelfed me up nice
Currently in the gym doing body weight only (I usually do heavy weight) Bulgarian split squats & it is NO JOKE! As she suggested going no weights, slow on the way down & up quick & I’m struggling to complete the set. First set of 20 reps each leg I was trying to find the MMC, it was on & off. Second set got it & my upper glute is BURNING I could barely make it to 20. Going to be doing these for several weeks & see how the shelf builds up 😍 Thank you again for the info!!
Thank you for sharing. I think it can be unappealing to start over in the amount of weight we lift but after looking at your progress, it makes sense to retrain the muscles in that way
It is 100% worth it. Gotta bite the bullet ☺️🙌🙌
So I learned something today. I thought there was something wrong with me for only feeling my split squats in my quads but now I realize I’m just quad dominant. Thanks for these tips!
If you’re still having trouble not feeling it in your glutes, look up videos that show where to place your foot and leaning forward more helps you feel it more in the glutes. Your stance can determine whether it becomes a quad or glute dominant exercise. This has helped me.
The reason why leaning over to the side activates medius more is because the medius assists in internal rotation of the femur, and leaning over like that heavily biases internal rotation. If you do them with bilateral load (two dumbells) you will use whatever strategy your body uses naturally, which could be the oppoosite of what you want to load those specific muscle fibers. Additionally more weight means you will recruit more glute max fibers because it is harder to lift and if your medius is weak of course the glute max and quads will take over
Even though her explanations were great I was still going to use weights. Your comment changed my mind and makes 100% sense!
@stephanieb3730 i mean you can still use them, as long as they are light enough to where you can control the movement... but from my experience bodyweight was challenging enough for a while. Even now when i want to do hypertrophy i only use a weight that is about 40% of my estimated max (ive never done a one rep max and dont want to)
Girl I incorporated what you said into my lower body workout today, I did body weight Bulgarian split squats and then did it with 10lbs. Made a huge difference! Ima keep this up.
I’ve seen soooo many videos on how to get a shelf and different types of workouts to target that specific muscle and this by far has been the best explained. I will be following this! Very thankful for the information. Keep on sharing! God bless.
I followed your tips yesterday at the gym, and today I FEEL my upper glutes! I’m so sore!!! I had really been struggling with not feeling the muscle I was wanting to work (glutes/upper glutes). I’m a runner, and I feel like bc my quads/hamstrings are so strong, they are also more than likely dominant. I can’t thank you enough, because I’ve really been struggling with trying to grow my glutes! Thank you thank you thank you!!! ❤
I am so happy to hear this!! ☺️
I literally could never feel my glutes in split squats untillll I moved to one dumbbell !! I’m glad someone else said this bc it’s been a game changer for my glutes
Your upper glutes (glute medius) helps A LOT with balance activities and keeping the knee from collapsing in. So definitely takes a lot of mind to muscle connection and focus! I’ve been rehabilitating an old hip injury on my right side for almost a year now and part of that has been increasing my glute medius strength. My PT and I discovered I was really really weak in that area. Lots of single leg squats/RDLs- like you said, those fiiiiire your upper glutes like crazy!! When first starting to rehab my hip I remember thinking “wow, this is lowkey giving me a shelf too” 😂This video was super helpful! Lots of great tips! It’s crazy how the smallest changes can make the biggest difference!
What else did you do to help it? I have a similar issue with glute medius 😢
Hi! Just found you today 😊. Could I suggest a step by step tutorial like a mic’d up workout? That would be awesome! Like showing exactly where you mean when you say you concentrate on that area? I find that a lot of times I need to touch a muscle I’m targeting to keep the connection and feel the burn.
This is such an insightful video and I also really appreciated your editing and straightforward narration. Excellent work, you should be super proud!
GREAT TIPS!! thank you. You're saying a whole lot more than all the other channels. Your quads & hams are beautiful too
This was a great take on how to build your upper glutes, different to all the other opinions and guidance I’ve heard, deffo going to try it ❤
This is a really good break down. Have been following some big fitness ppl on YT forever and I think your explanation nailed it so much better! Keep going. Your content is great❤
Thank you! I've struggled to build an upper glute shelf for so long but now I'm going to try this method.
Im so stoked I got recommend this video! I've been trying to build my glutes because its easily the weakest and smallest part of my body and its starting to really bother me especially cause my quads are so big. I also want to build stronger and bigger glutes so it'll help my multi compound movements.
I'm really glad you put an emphasis on bodyweight exercises cause I've been SO discouraged not being to do any weight for hip thrusts/lunges/RDLs etc. I just lose my balance, my form goes bad immediately or I just flat out don't feel it in my glutes and instead itll be in my lower back/hamstrings/quads
Little bit of a rant lol but yes thank you so much for the quality video! Insane progress, it's extremely motivational
This is amazing, this is exactly what I needed to see! Thank you for breaking down your method so thoroughly, I can't wait to try 💎
This was so helpful! Thank you so much..I’m very quad dominant and I FINALLY started feeling the burn in my upper glutes from doing the exercises without weights. The mind muscle connection tip was excellent as well!
Thanks 😊 great example of a simple video with high value adds! Keep it up. Glad I found your channel.
This is SUCH GREAT ADVICE for building muscle in ANY area one is having trouble activating. Thanks for this.
Thank you so much.. it's ironic but I've been using this technique but I hold on to a bar no weight leaning a little forward and wider stance with deep lounge Bulgarian squats with slow movement down and a focus on tight hold of glutes for a few seconds movement slow lift. I learned this technique from Science glutes training expert DR. MIKE. But yours is so refreshing and anotomically so directed on focus and isolation. I was wondering why so many women go fo heavy weights on Bulgarian no hold support. I use a bar to emphasize and use my energy an deep hold on lounge and pulling myself shooting upward with my glute on each side with a ballerina toes pointing outward stance. Watching my daughter and my granddaughter in ballet class using Bulgarian techniques all the time and keeps them slim but a shelf shape glutes. Please continue sharing your knowledge and techniques with us. Very smart young lady.
That's a very good observation! Have you noticed any difference applying this method?(foot turned out)
That was soo helpful. Never thought about that my stronger muscles were taking over. Will definitely put this in play for other parts of of my body.
That makes sooo much sense!! If it's too heavy the max will take over 😱
So grateful for your videos! I’m sick right now, but as soon as I am able to I am going to hit the gym. It’s been far too long!
Thank you for being so thorough and specific! 🙏🏽🙌🏽
Can’t wait to implement it!
I had the opposite problem for the most part 😂my upper glutes were FAR too dominant in literally ALL glute and leg exercises which is where I had to focus on reverse lunges super controlled on the smith machine with a small 1.25kg plate under the front ball of my foot so I push more through the heel to hit the glute max more and not the medius/minimus and medium to low weight deficit hipthrust and deep squats helped with this problem.
Having said that I had an imbalance a few years back between the left and right where I had to activate the glute medius and minimus on the left more because the TFL would take over - I want to add more useful tips for your viewers(I'm a fitness coach) is using a short band just above the knee in different exercises such as squats , hip abduction, hipthrusts(superset with banded abduction between heavier sets), and also placing a band around the ankle sometimes and around the feet doing lateral monster walks and lateral walking squats slowly side to side , this gets the upper glutes firing especially if a band is used during the warm up starting with a light band then moving to medium once you're strong enough. Additionally, a long band doing staggered deadlifts really helps as a warm up (even as a superset). Using light weight on the hip abductor machine before going into any heavier lifts is another great way to get the upper glutes activated and firing. And if deadlifting , sumos tend to be better for targetting the uppershelf vs conventionals but this can depend on how someone performs a conventional deadlift and whether they warm up using a short band.
P.S. your physique looks amazing 🩷👌🏼🔥
This is so motivating I’ll give your tips a try! And yes activation is so crucial
Thank you girl ❤❤, im super quad dominant, & after 3 years a 4 different programs i finally found the program thats actually building my glutes in just 3 months i grew 1 in, now i gotta add these tips for when i start the program again
What program did you use?
What program
Amazing!!! I have been concentrating on form and can never feel my glutes working. But just did what u said and wow!!! Thanks so much!!😊
Yassss! Welcome back ❤
Thank you for sharing this. I needed exactly this kind of motivation 😊
This made so much sense. Thank you 🙏🏽 this is going to help a lot!
Great tips! Your results are amazing. Definitely subscribed.
So happy I found your channel, also a mesomorth lost about 40 pounds, however losing weight made me look like a have a flatter ass but still very quad dominant and I cannot feel my glutes, all I can feel on lower body in my quads so annoying feels like I'm wasting up trying to lift weights as I really don't want my thighs any bigger! Looking forward to your video with exercises 😊
Great job young lady!
You are classy, educational and inspirational!
Very helpful & informative! Bulgarian split squats are part of my routine & I usually use fairly heavy weights & only feel it in my lower glutes. Looking forward to trying this tomorrow! Thanks for the tips 💕
I came here for glute advice, but this video is HIGHLY applicable to any muscle group.
Thanks!!
i love this thank you for sharing can't wait to see the rest of your videos
Thank you for taking the work out back to the beginning, body weight. I'm starting over with my legs and glutes so this is perfect. Thanks
I love this video. I had a glute shelf, but then i stopped working out due to injury, so I'm trying to get back right..I am also upper and lower glute dominant but this video helps because i think it helps with the journey of creating the glute shelf without the unnecessary aches and pains for lifting heavy... thanks love
Legit information she's growing out. Bravo young las
I'm quad dominant, thanks for the tips! I will definitely be trying them
What a great video! This was so helpful. Thank you! Keep making videos!
Thank you!! ☺️
The best explanation ever. Thanks ❤
Thank you for sharing I will try this today and keep you updated !!
Wow. Thank you SO much. This actually helps me a lot! Amazing!
Fantastically informative video. Thank you!
I love helpful gym girlies. I’m gonna test this out. Thank you so much 😘
Thanks Elisi. I updated my Bulgarian Split Squat approach to one dumbell opposite hand with lean and slower eccentric and much more effective!
This video is 100/10! 💪🏽
Thank you so much!! 🥹🥹
Yes, please! A video on specific exercises for upper glutes would be great. Thank you for this awesome info!
That was actually good information. I’m gonna try this with my upper chest as my lower is more dominant.
Thanks for the tips! I've been struggling to get that shelf too
😮Thank you so much! Would you consider doing a follow along body weight upper glute workout? I've been trying to grow mine and it's never seen to happen! I've always wanted that bubble bootay!
wow, I never thought of starting again. Such a good idea!
New subscriber! lol
Thank you so much !!!!!!! I’m super quad dominant and I lack a shelf and it’s been so hard to build it but here I go!!!! Wish me luck 😊❤
Are you trolling?
@@stevenmanson2490 no lol why
Congrats on achieving your body goal. You look so happy.
Thanks for this- I’m going to try it!
This is SOOO GOOODDDD! Thank youuuu
I am a new fan and I love you for being real! ❤
Please can you show us how to do bulgarian split squats properly and in all different camera angles?
I can never for the life of me get it right 😢 I love you lots! ❤
New subscriber!!! 😳 omg this information right here is what I need. I never heard of lower glute dominant and higher glute dominant. Only quad or hamstring dominant. You opened my eyes. I’ve been working out for YEARS!!! And always wanted my butt to have a shelf but nothing. I just thought well dang imma have a flat top butt. Lol😂 I am ready for me to start over and see if I can grow my shelf. I’m willing to go back to the basics!! Thank you again so much! You explained it beautifully!!! Can’t wait for more videos.
FYI. I watched all of your videos so far and I found you today. 😂 ❤
I am SO happy to hear this. It’s why I am so passionate about sharing in the best way I possibly can ☺️ Much more to come ❤️❤️
Great video and clearly have the gains to prove it! ❤Makes a lot of sense! I’m lower glute dominant so will definitely start this! Yes please make a video for upper glute growth 🤗🤗🤗🤗❤❤❤
So so awesome 👏 ☺️
Does it help to do the hip thrusts with a band around your knees to feel your upper glutes more? Also, have you tried the Bulgarians on smith? Do you think that will help with gains just as much as with a single dumbbell ?
Please do another video. I really enjoyed this. You have a new subscriber.
Is that real 😱, solid advice more solid than most on this platform💪🏾. I will say though patience is key in this game.
I am lower glute dominant as well I will incorporate this information in tomorrow’s workout session
This is so helpful thank you 🙏🏽 ❤
New subscriber! Very good topic, because I don't use weights I need these tips.
this is sooo good, thank you!!!
Thanks for this as I think I use my quads more than I should!!!
Really helpful advice to focus on the muscle instead of perfect form! Thanks 💪
All this information is invaluable thank you for sharing
Excellent video. Good advice.
Love it! Amazing tips
Excellent I will be trying this technique for certain, thanks.
I love your video ! You should think about becoming a trainer. You really have the concept down scientifically 🙏🏽 Blessings on your journey !
Thank you! I’ll give this a try ☺️
Thank you so much for sharing!
Some really good tips in this video. Thx a lot 🙌👍
I love that shirt ! Thanks for the tips ❤
Thank you for sharing!!! ❤️
Wow thank you. You just saved me a bunch of time I’m sure 😅 🙏
Honest and informative! 🌸🌺🌹
Really interesting video. I hope you appreciate your body’s ability to put on muscle so quickly! People can train for years with proper technique and intensity and not get the results you have. It literally looks like you’ve had surgery (I don’t think you have) - your muscle development is insane.
I know a BBl when I see one
Great tips ❤
i am the opposite! I am up glute dominant, but I loved the tips and think they work for building lower glutes. Thank you!
Thanks for sharing this. I'll be trying this technique. I've been working on my mind muscle connection but working on form at the same time usually takes the cake. Btw, what knee brace are you wearing? I'm looking for a good pair.
I have too much upper glute . This is interesting and informative
Thank you so much for the tips
More weight isn’t always better thanks for making this video
Hypertensions should help, too!
Great informative video 😊
This is great! Once again, less weight is more!
MOST HELPFUL VIDEO IN YOU TUBE
Clicked on the video for the butt, ended up having possibly the best advice in a long time for my weak areas. Thanks
Very cool routine, nice video bravo
Woha. It seems like I will be able to build some real round glutes before I die 😅 I would all my life believe I didn’t trained hard enough… If not were for your video I was to die without really training it properly.
Thank you so much!!
such great information u sharing，please Keep update，wish u can upload more what i ate in a day，thanks