These 3 Exercises Will Grow Your Butt! | MIND PUMP
ฝัง
- เผยแพร่เมื่อ 12 ก.ย. 2024
- A lot of people message us saying “Even though I am doing deadlifts, squats, and lunges, my butt won’t grow!”. Most of the time the issue is people can’t connect with their glutes and can’t get their butt to fire. The first indicator of this is that you can’t feel your butt when you are doing exercises, and muscles like your quads are taking over. But, some people can feel their butt working but can’t seem to make it grow.
The first exercise is the floor bridge. How you do the floor bridge is the most important part of preforming the exercise.
Set Up For Floor Bridge:
- Lay on back
- Knees bent at 45 degree angle
- KEY: Take Low Back and Press It Into The Ground
- Engage core
- Lift butt up by driving through your heels, squeeze your glutes, and keep abs tights
The next exercise works both the glutes and the hamstrings. The hamstrings are a great way to engage the rest of your butt because when one is working, the other is probably working as well.
Set up for the Single Leg Toe Touch:
- Get on one foot
- Hinge at the hips
- Move your foot back
- Keep back straight
The next exercise is the chair squat. This helps your connect with your glutes and get good control while preforming a squat.
Set up for the Chair Squat:
- Grab a bench or a chair
- Sit down and keep ankles in line with knees
- Using your butt and core sit up from squat position
- Once this is easy bring one leg up and keep other neutral, so you can use one side of the glutes.
CONNECT WITH US:
INSTAGRAM: bit.ly/mindpump...
TWITTER: bit.ly/2vN1qpE
FACEBOOK: bit.ly/2vq95cd
SHOP MIND PUMP:
bit.ly/2uvQY6b
PRIVATE FACEBOOK GROUP:
bit.ly/2vuntia
PODCAST:
iTUNES - apple.co/2vMEPcA
STITCHER - bit.ly/2hQSIAS
The guy in the black tshirt issa snack.
Twyia He’s the whole damn meal!!! 🥘
Buffet 😂😄
you guys are perverts
you guys are perverts
Catinthecloud you guys are perverts
Just wanted you guys to know, I followed this yesterday and I think I activated my glutes for the first time. I've always been sore on my quads on butt day...my ass is KILLING me today, I can barely walk. Thanks!
How are you now??????
....You still do that???
9170353931 kol
O
Video banana mere sath number xxx9555998577
Hzhsjjs
shortcut for PTs: #1 bridges w a posterior tilt and glut squeeze #2 modified bilateral golfer's lift using hips as axis of sagittal plane tilts #3 bilateral and unilateral sit to stand w decreased anterior trunk lean and increased eccentric control on descent
Also, this involved no weights, you can do this at home- no problem! Thanks for not being over the top about it.
I enjoy hearing the dialogue between smart, thorough trainers.
I recommend also discussing the typical opposing effect, or often synonymous effect of sleepy butt which is tight hip flexors. Usually if a muscle is having a hard time firing, it is due to lack of tension or over-stretching. (Sitting) So there is always the "equal and opposite effect", tight flexor fibers. One of my favorite movements that helps both of these is a split squat.Depending on the client's mobility, they may have to elevate the front foot. This is a perfect movement to open up hip flexors and fire the glute and VMO from their full stretched position and force the fibers to turn on.
I love these guys. Great trainers. Probably the only ones I’ve encountered that explain the physiology of movements PROPERLY.
you guys have a great presentation and style with your presentation......comfortably informative, clear, practical, not overly dogmatic. Thanks
Wish I had this 15 years ago. I lost 100 pounds through exercise, but knew my glutes were never engaging. Met with 3 different trainers and they could not figure out why. Finally an answer.
Thank you Mind Pump. You guys rock!!! The biggest issue for myself and I'm certain for others as well; pertains to over enthusiasm to build our body, but lack attention ensuring proper form. I think if we haven't excercised for a long time we lose proper formation. It is due to proper formation we attain the best results. Again thank you so much for this video 🖤 smooches.
63%$mv
Finally on pointe! I've spent 2 years working on my butt and no results! Thank you!
Hello
I can’t thank you enough for this video! I’ve been trying to master squats for years and even though trainers have told me my form looks perfect, I feel everything in my knees and quads. It’s been frustrating and also painful, plus, my quads have become over developed and I hate the way that looks.
I've been doing the bridge wrong all along I dislike doing it coz I never felt the glutes working but now I know🙌🏾
Dude In the black T-shirt
I’m free sat night 🤣
We're all free Saturday night now 😂
I know him personally, I asked him If I could do this and he said yes. Here's his number:
+19099861060
This is his mom's phone, she will most likely answer so you can ask for Edward which is the black t shirt guy's name. You can tell her he's hot, his mom saw this video and is waiting for a girl to call him.
@@loveisthemostpowerfulforce1397 hahaha...
Amazing content! I can't believe I just came across y'all today. Thank you for continuing my education as a PT as well as many others I'm sure!
Great info guys! I have a hard time activating my glutes and they are the most lagging part of my body regarding responding to my strength training. Thanks!
Hello
I did the hip thrust as suggested and for the first time I feel my glutes burning with only a few reps! Thank you guys, will take into account the other worthy mentions when I hit the gym.
LOVE THIS!
I can't squeeze my bum. I find it so difficult. 😢
Great tips to tweak those glute workouts for maximum efficiency!
now i know why my bridge exercise felt wrong. thanx for pointing out the arched back problem
Derwkbcdtlsaibvdgepuy😚😙😄
Dvbkwqphyd
😗😍
Dsljyp
😃
Thank you sooooo much for that tip regarding the bridge and alleviating that space in the lumbar area. Before that tip I could do a hundred and fifty Bridges and not feel a thing and after that tip I did like 25 and I can feel the burn in my hamstrings and in my glutes thanks again.
Excellent advice, I do booty workouts and get the pain only sometimes even though I try to pay attention to techniques. These are amazing yet simple techniques to do before my sessions. Thank you guys
My physical therapist taught my all of these movements. I did physical therapy for 3 months and not only did it help my knee but my butt looked so good after
Like these tips. I can’t lunges so good but I like the toe touch and bridge tips. Thanks for video.
Finally we've got a butt video with dudes. Yassss!
then why did they put a girl in their clickbait?
Holy shit, I didn't know women liked muscular butt on men so much, time to get that 500lb squat back after losing it due to not having time to work out.
@@loveisthemostpowerfulforce1397 Well I personally like fat butts, heck, i love fat everything!
@@magicmoonart I'm almost back there. I tested my max today it was 475lbs. Got it up with a struggle.
Love a guy with an ass ❤
Thank you so much for this video!!!!! I have never had a butt and I've been lifting for 2 years... everyone always tells me squat more. Do more squats. Squat squat squat. And I do all the squats but my legs are big and my butt doesn't grow!! It's been so discouraging :(
Beth R do hip thrusts
Gianna Smith I have been and I also got a hip circle which seems to target my glutes a lot!
Beth R Do some hip trust and leg press. I am a guy, and women always ask me about my butt. They always assume I have butt implants, but I don't I just have extremely large glute muscles from working out.
LOOK at Coach Poloquin, I did not have much of a butt and not much shape, kinda a square boy butt and narrow hips...well I started doing his squats with tempo and his lower body leg workouts, they made a huge difference. It pretty much went against everything I have been taught , as he has you go down on low enough to rest on your achilles, I find you have to be very stretched in this area and experiment with stance,as not everyone has the same hip width. Do not start with ANY weight. His teaching IS phenomenal and has helped me immensely. My glutes got bigger ,but in a good way. You do have to folllow his whole lower body routine..not just squats..lol
Eat more protein too
This video is godsent I didnt know how to properly do the glute bridge, this was really helpful
I recently did the bridges and noticed such a difference after just one day. I have been doing squats with proper form, resistance bands, dumbbell and even leg raises but it did not grow my glutes.
You guys are sooooo thorough and great! Really the best I've seen on youtube! Thanks for your help!
Yay I'm doing it correctly the glute bridge,I have a bad anterior pelvic tilt so I make sure my body posture is correct before executing the bridge.
Hazza Styles goood for you!!! I’ve been doing it wrong this whole time, never knew I was quad dominant like that lmao
That first exercise really works!!! Thank you.
Awesome. Just had hip resurfacing and my physio gave me Bridge & Chair squat to improve my operated legs weak glute. However, they never explained the glut engagement as clearly as this. Kind of danced around it. Thanks.
Hell yeah!
The pelvic fix for glute bridge blew my mind. thanks so much! 🤯
This is helpful. Black shirt guy had some great specifics about how to tilt the pelvis to do the movement right
omg this explain the reason of my lombar area hurts after the bridge exercise
Question how many repetition recommended for each exercise? Thank you love ❤️
Everything to failure...it works all the time.
Great information about the active engagement of the glutes in the bridge. I never knew that and always felt it more in the hamstrings and back of the thighs.
Thank you so much for this video. Like the first guy in this video, I have lots of space in my lower back compared to the floor too, so right off the bat you helped me ❤️ I then did the second exercise... and I have that issue... and bam, you helped me ... then I tried the third thing with the raising of one leg while trying to sit.... and yep... I’m so weak that it hurt in my left knee ( upper part of knee towards the outside of left leg)
So I seem to have some work to do...
The knee was REALLY painful... what other e exercise can I do to build my butt firing muscles instead of that third one and squats.... ( as that knee say no way Jose..’ thank you so so much 🙏
The dude with the cap could pass himself off as the buff brother of Rob Dyrdek. lol
Tucking my hips during the hip bridge has helped me soooo much !
You guys are very informative! I really appreciate your insight. Lol you do get a little competitive at times though. But it's all good!
Dewey... competitive/narcissistic one is the guy in green shirt... constantly interrupting the other two... made it unwatchable for me.
Oh....good points on flexing the abdominis rectus muscle prior to engaging the G. Maximus too...good job.
Excellent advice! I'm already feeling big differences. Thanks, guys!
This works!! Thank you 🙏🏽
this info is golden! can’t wait to start incorporating into my workouts!🖤💚💙
Lol everyone a expert in the comments
Lol Ikr 😂😂
😂 😂 😂
AN expert. Is English not your first language? * serious question not trying to be rude. Say ‘a expert’ out loud. Does that sound right? Of course not.
@@11Garrett11 oof
Thank you, thank you, thank YOU!! I have been struggling with glute activation, and this helped so much!
squats are key it has done slot to me, thanks.
Squats are great..Im good with firmness 😏✌
Great video! Thanks!
Thx for this video. Glutes finally firing. Took so much more work to feel the left glutes for some reason. I realize it takes much less movement to fire glutes when doing the bridge correctly. I feel my "top booty" but im wanting that side protrusion. Will this top booty muscle extend towards the sides?
Great tips thank you. I just did 3 of the sitting on the bench ones and I really feel it. 🙌🏾. Thank you again.
Proper form is so important! Thanks
Sure
This was helpful. Thank you 😊
Good job dude. Thank you,
Glad it helped
Great video guys!👍
When working on your weaker side should you do more reps or the same as your dominant side?
that was very helpful!. which is better for the glutes: hip thrust or bridging?
Nice, very informative! The first method works
Glute activation is key, ladies!! So important before u hit the weights!
5582933003617
@@robertolima3722 🙄
5582933003617918398890190
Very helpful! Thank you!
Found mind pump podcast. Came across the channel...you guys look absolutely nothing like I pictured lol great video!
MIND PUMP -
what is a sweet spot set and rep range considered for a warm up on these exercises? You don't want to do too many and tire the muscle(s) before you get to the main lifts... correct?
1st this was great THANK YOU 2. Does mobility in your hip affect your Glute growth? I’ve notice I can’t get deep in my squats with weights ( it’s hard coming up not going down) 3 how can I activate my upper glutes ? My butt is round now so the bottom looks good in jeans but the top looks flat?
J's Journey somebody answer THIS! PLEASE
Laillusionist lol I know right !
1. Put your feet out a little more while thrusting to hit the glutes more. Point toes slightly outward.(not sure if I understood the question, sorry!)
2. To activate upper glutes, you want to find excersizes that target the gluteus Maximus. Which is most of the upper section like u mentioned. A few that target and isolate glute Maximus activation would be, try laying on a large medicine ball on your stomach and lift one leg up at a time for amrap. Also, single legged glute bridges and or regular glute Bridges but with your feet close together helps the maximus as well. Hope that helps a little ..😊
Amy Lynn first part I think you miss understood. I’m asking if it mobility plays a roll in deep squats and since were talking about glutes, does it affect Glute growth ?
My sis and I do the same exercises but I can tell certain things are easier for her to do. Like squats with a bar.. she can go down far and come up no problem..
When I go down there is a certain position where I have to adjust a little but coming back up IS HARD! And there weight isn’t even that heavy 😩
@@jsjourney3295 squats actually target your legs more than your glutes. You can position your stance to hit the glutes more, such as sumo squats for instance. You will be able to go deeper with more practice. It takes time. 😊
Most people's anterior tilt is due to sitting too much...we need to incorporate "stand desks" to equilabrate our quads and our gluts...any argument here? Forget the ergonomic "desks" that just keep our arms/forearms in ergonomic fashion with our "eyes at level" with the screens...we need 'stand desks'. Period.
I agree, but to take it a step further, people need to know how to stand first. Poor posture is a pandemic. People need to know how to distribute their weight evenly starting with the feet all the way up to the head. That's one thing I wish the mentioned here. I think it's important to cue my clients on where to put pressure in the feet to engage the glutes. I also think it's important to try and maintain tension at the bottom of the movement, in between reps. Resets should only be used when necessary. The toe touch demo needs more specific cueing as well.
This video is decent, but I think there are more important points that need to me mentioned.
I work in a office but every time I use the bathroom I do 20 stand leg raises on each side I drink alot of water so I'm always using the bathroom and it doesn't take longer than 3 to 5 minutes
great tips, going to use them tomorrow!! 👍
Because squats will mainly only tone. Weighted ankle kickbacks is the key. Nd dont fatigue muscle with lots reps
When the black T-shirt guy got on the ground and did that first move all I could think about was mounting him lmao.
LOL I'm a guy. What's hot about him so I can try to look like him?
😂😂 tall, buff and beard. try that 😂
@@bluebird4902 Well I'm 5' 8" short, but I'm more like a lean muscular. I once had bulkier muscle like him, but it just didn't look good on my short small frame, so I leaned down, I still have muscle but it looks slim. Also I'm 19 so my beard is starting to grow thicker.
The first exercise does help me I do feel it in my butt, since I watched his videos. So I'm gonna start with these new ones too. Thanks keep it up.
Omg! Finally ! I am really going to take my time with this.
I've found that warming up with a few Bulgarian split squats before doing the glute bridge helps a lot to make sure your glutes are warmed up for the bridges.
Cool, those were the first exercises my physiotherapist taught me. I was there actually because of knee pain!
Deadlifts,squatting and lunges like you said are great for building the glutes. How do you guys feel about a plate weighted leg press machine to workout the glutes and to add variety to program?
A leg press machine is in my opinion far better to develop the glutes, then the ‘voodoo’ stuff these guys bring up. Make sure that your legs are on the top part of the plate It then activates (much) more your glutes (and your hamstrings). and lunges where you extend the back leg far back. That's all you need to do. Third: the kickbackmachine if they have these in your gym.
Great advice guys
I don’t want to grow my glutes, I just want them to be strong and firm.
For me :’)
Thank you. I wonder what their glutes are like who dislikes your explanations
Bret Contreras should be your go to source for all things glutes
love the way these guys explained this. thanks xo
Thank u so much guys for this video. I have been trying to figure out why when I do the first exercise I always feel it in my back, hamstrings and shins ...so I will definitely give all of these a try like you suggest!!!
Great video fellas! Can't wait to start seeing results!!! #flatbuttgonwrong
Hi ....just realized why all my long hard workouts.....didn't have any results... thanks a lot .....
u guys are great.thanks soooo much.i finally feel like I understand what I'm doing.please give me a set of excersizes that with build lift my ,good thighs and butt and tone and tighten
Thanks a lot for this!
Lookin' good guys 👍😉 thanks for the great info!
This helped me so much!!!
Amen dude all I got from hip thrusts is some crazy v cuts and low back pain..lol
Justin's 'IIFYM sucks' tee is the best. Definitely going to purchase and rock it. Awesome content guys.
Great stuff!
Thanks for this video. I always felt like I wasn’t doing the glute bridges right
good points here
You guys are awesome 👌🏻
Awesome video - wondered why I can only feel it in one side or only in the quads and hamstrings - frustrating - gonna take some work but I'll be trying these out - thanks I'd love to see a glute workout that can be done at home with body weight. And can you workout glutes daily as long as it is light the majority of the days ? ( not that I can do heavy quite yet)
Thank you 💞👍
Hi Mind Pump! I'm curious to know, do you have a specific technique to performing barbell hip thrusts? (based on the modified glute bridge)
They have an awesome video in the channel
Muy bueno gracias!!
How many reps and sets should you do?
cool!! great tips! that guy is indeed a snack jajjajjabeing a woman, I love seeing guys recommeding these kind of butt activities . It helps a lot that about the pelvis to take into account and avoid being stiff too
The bridge one helped a lot. But I can’t do squats without me knees hurting unless I point both feet outward! What my problem?
great informative video!! i needed this🙌🏾
Guys? How many repetitions do we have to perform before doing the big movements?
TV
thanks guys....amazing
Thanks fellas😁 ill try
Wow, i am so glad i came across these videos! I am amazed at what I'm learning while watching these. Thank you guys so much! I've been working out for a few months now, doing squats, planks, and the bridge thing, and the only thing that has gained anything is the front of my legs a little bit. I've been so frustrated. It took me watching a few different videos a couple times to actually understand and do it. You guys are really so helpful! I can actually feel the burn in the back of my body now, not just the front, assuming the movement itself will do what it's supposed to do get me what i want. I really can't say thank you enough! I am so happy to actually feel the burn where i want to feel it!