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5 MUST DO GLUTES EXERCISES #dailymotion #workout #fitness
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00:00Okay. Are we ready to absolutely set our glutes on fire? You're going to love this one.
00:16In today's video, I'm going to run through five of my must-do exercises to help grow
00:21your glutes and your hamstring. Now, I want you to always remember something. If you want
00:25to grow muscle and if you want to grow your glutes or a specific area in your body, number
00:30one, what you eat is so important and is so vital. The amount of protein, fats, carbohydrates
00:36is absolutely essential. Number two, you need to be focusing on progressive overload. This
00:40doesn't just mean adding more weight to the barbell. This also means intensity, supersets,
00:45volumes, and actually spend a little bit longer in the gym if you need to. It also means consistency
00:51in your exercises. Now, I did this video years ago, and I absolutely loved it. But since then,
00:56I've kind of changed my opinion on what my top five exercises are, and also perfected my form
01:01a little bit more. It's only right I go through them with you. I can't stress enough that you
01:06must, you must be doing exercises consistently enough to see results. That's why on the Strong
01:13Program, on the Toner Sculpt app, which is by far my favorite program I've ever written in my life,
01:18you are going to have your foundational compound moves, and then the only thing that changes is
01:22your accessories, your unilateral moves, your burners. But fundamentally, your compounds stay
01:28the same. Also, right, we need to discuss the elephant in the room. I'm testing a new fabric
01:33for Honor Active. I've been testing this new fabric now for about four months, and I forgot
01:38I had these on when I'm doing this YouTube video, but it is what it is. Don't watch the colors,
01:42don't watch the fit. Everything is wrong. I'm just testing the fabric, the opaqueness,
01:47if it's squat-proof, if it's stretchy enough. So you're going to be trying it with me too.
01:52So without further ado, exercise one. Exercise number one is your Romanian deadlift, stiff leg
02:04deadlift, you know, that kind of deadlift. So I used to be such a big lover of sumo deadlift,
02:09and I still am, don't get me wrong. However, because I'm trying to optimize growth in my
02:14hamstrings, trying to isolate them, trying to grow my glutes a little bit more, I feel like a more
02:19substantial type of deadlift is not conventional, it's not sumo, but it's actually more Romanian
02:24slash stiff leg deadlift. So you can do it with your dumbbells, and you can do it with a barbell.
02:30I'm going to show you how to do both of them. I find that with barbell, it can be a little bit,
02:35I don't know, I lose a bit of balance. So if you lose a bit of balance, if you find it too
02:38intimidating, then stick to dumbbells, but I'm going to show you how to do both. So what you
02:42need to be doing is keeping your feet about shoulder width apart. What I like to do is
02:47slightly externally rotate my feet outward, so they're not completely in front of me,
02:51just a little slight rotation. My knees are going to have a slight softness to them. Never
02:57lock your knees completely out. You want to keep your core nice and controlled. So watch this.
03:03When you're doing your deadlift, the first thing you need to be doing is breathe in
03:07and push, just like so. That's you contracting your core and scooping your coccyx bone in,
03:14and that's how you also protect your spine. With your hand placement, you're going to grab your
03:19hands. You want to position your barbell right on top of your thumb. That's where you want to
03:24position it. You want to grab it here, position, grip, just like so. You don't want your hand
03:31placement too far out. You don't want it too in. You actually want it to be parallel to your
03:38shins. That's what I would personally say. When lifting the barbell, you want to bend your knees,
03:43protect that back always by bending your knees, lifting the weight up, retracting your shoulders
03:49back. This is your starting position. Remember what I said, breathe out, push your core in,
03:56retract your shoulders back, keeping that chin nice and close to your chest.
04:01You're going to hinge back, bringing the barbell close. You're going to stop and bring it back up.
04:09So let's go through that one more time. Your chin is going to be nicely tucked into your chest.
04:14You're going to breathe out. You're going to bring your coccyx bone in. Your hands are going to be
04:20parallel to your shins. You're going to push and hinge at the hips as if someone is pulling
04:26you back at the hips with a resistance band. Imagine someone is pulling you back. Another tip
04:32that literally changed completely how I do my deadlifts. Imagine someone is also pulling you
04:38at your heels. They're pulling you back. So you want to dig those heels completely back. This
04:43will enable you to stretch your hamstring and also avoid putting so much strain in your lower back.
04:49Keeping that chin nice and tucked into your chest is going to keep your spine nice and straight and
04:53your back flat. So I'm actually going to show you from this position. So you can see everything put
04:59together. Chin tucked, core tight. Bend the knees, hands parallel to shins, bringing the weight up.
05:06Retract shoulders back, keeping that chin nice and tucked. Breathe out and go. Pushing back,
05:14digging your heels in and then you're going to come back up. You're not going to over hyperextend.
05:20You're going to keep everything nice and controlled. Just like so.
05:32Now that I've taught you how to do a barbell deadlift, I'm going to go into dumbbells. For
05:38anyone who doesn't have a barbell at home or you're just a little bit intimidated
05:43of it or you just simply don't like it, it's fine. I actually love to do dumbbell deadlifts.
05:49Same thing, same concept. You want to grab your thumb. Your weight should be positioned right
05:56on top of your thumb. Just like so. That's your hook. You want to hook it in and grip it. Instantly
06:02you're going to protect your wrist if you do that. You also can grab it a little bit higher up as
06:06well. Whatever feels comfortable for you. When grabbing the weight, always bend your knees.
06:10Bring it back up. Now I personally like to keep my weights a little bit side on, not completely front
06:17on. A little bit side on like that. I find it more comfortable and I find it easier to also glide.
06:24Same principle guys. Chin tucked, shoulders retracted back, core nice and tight. You're
06:30going to push back just like so. Bring them close to your shins. Bring them back up close to your
06:38shins. Remember someone is pulling me at the hips. They are pulling my hips back in order for me
06:44to be able to stretch my hamstring.
07:02Moving on to exercise number two and this is a unilateral move. A unilateral move means a singular
07:08movement and it's a split squat. I can't stress enough that it's so important to incorporate
07:14single arm and single leg movements into your training regime. It's going to help with imbalance.
07:19It's going to also optimise your training and they are difficult so it's going to add intensity.
07:25If you struggle to understand or know where to put your feet and position yourself in a split
07:31squat, I'm going to make it simple. You place one foot back. You want to sit back on your bench just
07:36like so. You place your foot out just as you would and you come back up. That's all it takes.
07:44And you're ready to go. If you want more quad orientated, I would sit upright. If you want
07:51more glute orientated, I would actually position your foot a little bit more forward. Lean slightly
07:56forward as well and you're going to focus on your glutes a little bit more. For me, I like to grab
08:02one dumbbell, not two. It's up to you but one just is a little bit more easy for me to control.
08:07Same thing. I'm going to sit back. I'm going to launch my foot forward just like so. I'm going to
08:12bring my arm out for balance and I'm going to come upright just like so. You want to come down and
08:18sit in to your split squat. You want to push up with your heel. Knee in alignment with your toe.
08:26You want to launch up. You never want to completely lock your knees out. You want to
08:30keep a soft touch and tension. Coming back down and then coming back up. Every single rep count
08:39one, two, down. One, two, up. One, two, down. One, two, up. Remember by bringing your chest slightly
08:47forward, you're going to hit that glute much, much more. Sitting upright, you're going to hit that
08:52quad more. One, two, down. One, two, up. Good job. The next movement is a hip thrust. I actually
09:06don't have a pad with me, which is really scaring my hip bones right now, but try and get some form
09:12of protection. I'm actually just going to use my hoodie for now just to save my body from any
09:17bruises. Always use a barbell pad, yoga mat, whatever you have just to position and cushion
09:23yourself. You want to place your shoulder blades onto the bench comfortably like so. You want to
09:29roll your weight onto your hips and you want to ensure that your feet are in alignment. You don't
09:36want one forward and one backwards. You want to ensure they're in alignment. Now, the one mistake
09:41I used to make is I actually didn't have enough of my upper body on the bench. What I would say
09:49is always come up and position yourself enough to where your chin and this area of your body
09:58is completely locked and it cannot move. The only movement you're doing is at your hip hinge.
10:04When you're pushing and thrusting the weight up, it's simply only coming from
10:11your hip hinge, just like so. You don't want to be doing this.
10:19There's a difference between that and coming upright, locking your chin in, looking forward
10:25at all time and scooping your tailbone in like an ice cream scooper, just like so.
10:44There's a few things I want you to consider when you're hip thrusting and this is
10:47years and years of trying out hip thrust and trying to figure out what actually works without
10:52it being so overly technical. I don't think fitness needs to be so technical all the time.
10:57It can truly be simple. Depending on your height will depend on the height of the bench. Now, this
11:03bench is fine for me. It works great for me. However, if it was too high over here, there's
11:08two things I would do. Number one, I would grab another weight, a plate just like so, and I would
11:16position it underneath me. This is if you only have minimal equipment at your gym or at your
11:22house. Instantly, that's going to give me even more leverage. That means it's going to put me
11:27in the correct position. When I am thrusting up, just like so, I'm coming back down in the correct
11:34positioning. That's really key. Number two, where you place your feet is vital.
11:40If you place them too far out, yes, it's going to hit your glutes, but it could just end up being
11:46just too extended. Bringing them a little bit closer to you with a slight external rotation
11:54is going to help you hit your glutes more. The other thing I cannot stress enough is looking
11:59forward. Stop looking up. Stop looking at the barbell. Just look forward. It's going to keep
12:05everything in alignment. It's going to keep your core contracted at all times. It's going to help
12:12you stay focused on the positioning that you want your body to move. That is by far one of the most
12:19important and neglected tips I can give you. Moving on to exercise number four, which I have
12:30been absolutely adoring doing. You can do this with a landmine, which is basically a barbell
12:38hooked. You can use the barbell here. You can use also a dumbbell, which I think is more universal.
12:46I love this exercise because I take my time with it. It's all about really to me lifting as heavy
12:52as I possibly can with very controlled reps. I try to keep my reps lower than maybe I would
12:59for split squats or depending on the movement, but I would say about 10 reps of really controlled
13:05and steady, intense reps is what you need. This is the dumbbell sumo squat. I love this exercise
13:14so much. I think it's probably one of my favorite exercises that I've been incorporating more and
13:21more and more in my training routine. You can either do it with a superset on its own or also
13:27as a burner right at the end of your workouts. I will go through how you can incorporate exercises
13:33in different types of methods so it makes a bit more sense to you when you're reading a workout
13:38program, especially on the strong program on the Tone & Sculpt app or whenever anyone is speaking
13:43about it so you're not confused and you know what they're talking about. Before then, let's go into
13:48this. The aim of the game with this movement is to have a nice wide stance. You want to keep your
13:54core nice and contracted. You're going to sit into the movement just like so and you're going to
13:59place both your hands opposite to one another, so just like that, holding the dumbbell. You're going
14:06to sit back into your squat. Did you see that? I'm not like this. I actually sat back into my heels,
14:13into my squat, bringing the weight up, but you see how my chest is forward. It's not upright,
14:19it's forward. I'm going to come down really slowly. One, two, three, and then when I come back up, I'm
14:26going to squeeze my glutes as I come back up. Your legs will start shaking even from rep one
14:33because you're taking your time. You're going to come back down. One, two, three,
14:37squeeze your glutes as you come back up.
14:49Oh, ow. I think people underestimate when you really slow the movement down and you really pay
15:01attention to how the movement is supposed to feel. Instead of coming all the way up, just like so,
15:08and then squeezing my glutes, instead of doing that, I've started to squeeze my glutes right
15:15at the moment of me coming back up. As I'm controlling my negatives, my positives, I've
15:21already told myself, start squeezing, start squeezing, start squeezing, start contracting,
15:26stop. You don't come all the way up, you stop. Then you go back down, controlling your negatives,
15:32sitting back onto your heels, coming back up. One, two, three, four, five, squeezing your glutes at
15:38all times. That is exercise number four, the sumo dumbbell squat.
15:47The last exercise, which I know you're going to love, and I know a lot of you have been
15:52trialling it because I actually put it on my Instagram, doing this exercise with a barbell.
15:57So many of you tried it and you loved it. This is the single leg deadlift. I love this exercise
16:04so much. Every single time I do it, my glutes are literally screaming for help. They're like,
16:11what is going on? I wasn't prepared for this. Chrissy, what is going on? I'm like, chill sis.
16:16If you want to grow, you've got to feel some sort of pain. It's as simple as that. This is how I do
16:22this exercise. If there's one thing I want you to try from this entire YouTube is this exercise.
16:29I'm actually going to incorporate this into a new program.
16:36Have a good day. I'm going to actually incorporate this exercise in a brand new program launching on
16:41the Tony's Sculpt app and go back to the strong program and start incorporating this into our
16:45hamstring and glute workouts because I love it that much. Here's what you're going to be doing.
16:51Your stance needs to be one foot forward and one bent. The one that is bent is the one that is not
16:57working. The one that is forward and has more straightness to it is the one that you are going
17:03to be working. The one that is bent, you're not going to hold the dumbbell close to this leg.
17:10You're going to hold the dumbbell close to the leg that's in front of you. You're going to isolate
17:14this hamstring completely by bending this leg. You're going to come back up. You're never going
17:20to over hyperextend. You're going to control each rep. Oh my gosh, I already feel it. Then you're
17:25going to pull it back up. Imagine your arms should really be like cooked spaghetti. It should
17:33really be loose because the whole pulling range should come from your leg. You're pulling the
17:39weight up with your glutes, your leg, and even a little bit of your lower back, of course. You
17:45don't want to be pulling the weight with your upper body. Keep it as loose as you possibly can,
17:51keeping that core nice and contracted. Keep your back straight and pulling that weight with your
17:57hamstring, your leg, your glutes, everything. I love this exercise so much, guys.
18:22Before this video ends, I just want to explain something really briefly that may have caused a
18:27lot of confusion to some of you. Now, progressive overload, like I said, is a number of different
18:31things. It's not just adding more weight to your training exercises and the exercises you've been
18:37doing. It's also intensity, volume. It's also maybe spending a bit longer in the gym. It's
18:43different types of progression. Like I said, with the dumbbell sumo squat, you can do that exercise
18:50as a standalone. The way I would do that as a standalone is by ensuring that the weight is
18:55difficult for me to try and achieve the reps that I've allocated myself. For example, if I'm doing
19:0110 reps, I need to be getting to eight reps and be pushing for two more. If I'm getting to 10 reps
19:06and it's too easy and I'm going for 15 reps, then that indicates that the weight is way too light.
19:13Always remember that. If I wanted to incorporate it as a superset, I would potentially reduce that
19:18weight to about 60% of my capability and incorporate a higher rep range and also incorporate
19:25it with another exercise. A superset are two exercises combined together that you perform
19:31one after the other with little to no rest. That progressive overload is called intensity. Or you
19:38can do it right at the end of your workouts like a burner. Now, here I would reduce my weight to
19:44about 40% and do 15 to 20 reps. This is now called progressive overload in volume. There's
19:52a different varieties of ways you can train with your favourite exercises. I hope that helped. Let
19:57me know in the comments below. Okay guys, so there you have it. My reviewed current five top booty
20:05and hamstring exercises that I absolutely adore and love and I want you to try. And I hope these
20:11tips and tricks helped you along the way. If there's one thing I want you to take from my
20:16YouTube videos is to leave knowing reassured and knowing that you're doing the best that you can
20:21and also learning something new because every single day is a brand new opportunity for you
20:26to learn. So please always take that from my YouTube videos. And if you want a gym-based
20:31program and you don't know where to start, I strongly, strongly recommend to download the
20:38Tone and Scope app. The link is down below in my bio. The reason I'm telling you to do it is because
20:42it's 14 days free. You literally have nothing to lose and so much to gain. Go on the strong program,
20:48whether you're beginner, intermediate, advanced or expert, I have something for you. It's going to
20:53change your life just like it has to all these women. I love you always and forever and thank
21:00you always for watching my YouTube videos and leave a thumbs up if you enjoyed.
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