Скачать с ютуб MY 5 BEST EXERCISES FOR GLUTE PROGRESS & GROWTH (Vol. 1) в хорошем качестве

MY 5 BEST EXERCISES FOR GLUTE PROGRESS & GROWTH (Vol. 1)

Download my health & fitness app 'OWNU' and start your 7-day free trial today! https://ownu.page.link/download-yt The exercises: 1. Barbell reverse lunges 2. Barbell Romanian deadlifts 3. Dumbbell Step-ups 4. Barbell hip thrust 5. Dumbbell Bulgarian Split Squats For all exercises you can, if you want, do it with either a barbell or dumbbell(s). My warm-up videos on Instagram: Lower body:   / ca7tfvdfud-   Upper body:   / cbi2iprlzjz   If you want to focus on volume & building muscle mass, aim for 6-8 reps and really hit your limit When I focus on heavy training I have a rep range of 6-8 reps and when I focus more on muscle contact and pump my rep range is between 12-15 reps Both will build muscles, it’s just 2 different ways of training. A common mistake is to overdo it. Get in with a plan, focus 200% on those exercises and get out. You don’t have to be in the gym for hours. Make the time count while you’re there and put your mind and effort into it. And do not forget that food plays a big part in your development and progress My explanation and tips & tricks for each exercise: Barbell reverse lunges: Push up from your heel on the working leg during the exercise. Don't bend over with your back. Don't overdo the exercise at the top, you shouldn't thrust with your hips at the top. Keep it slow on the way down to make a controlled movement of the exercise. Barbell Romanian deadlifts: The stiff leg deadlift focuses more on your hamstrings while Romanian deadlifts focused more on your glutes. Both exercises will of course train both your glutes and hamstrings but since we, in this case, want to emphasize the glutes we will go for the Romanian deadlifts. While doing the Romanian deadlifts we will bend our knees slightly compared to the stiff deadlift where we have a more straight position of our legs. Try to have your whole back, spine, and neck in a straight line when doing the exercise, to avoid the risk of injury. Dumbbell step-ups: Make sure you have a high enough step-up in order to have a longer range of motion. If you lean slightly forward during the exercise you will target the glutes somewhat more than standing completely upright. You can also do the exercise with only bodyweight if that is enough for you! Barbell hip thrust: Make sure you don't have your heels too far away from or too close to your body. Your legs should be in a 90-degrees position at the top of the exercise and remember to tuck down your chin to the chest, don't lookup. Dumbbell Bulgarian Split Squat: Push from your heels in a controlled movement. For this exercise, I'm doing a variation with only one dumbbell at a time. I then hold onto something to improve my balance which enables me to focus solely on the weight and performing the exercise. 00:00 About Glute Progress (Training, philosophy) 04:02 Barbell Reverse Lunges explained 06:09 Barbell Romanian Deadlift explained 08:16 Step-ups explained 10:53 Barbell Hip Thrust explained 13:26 Hip Thrust Gym Hack! 14:39 Bulgarian Split Squats explained Musicbed SyncID: MB01MZZVSCT4RMT