Hi Sarah!! I’m having a little bit of a hard time making decisions in what NOT to do: squats, deadlifts, bench, pull ups and then all the isolation work: 4 work outs of like 100 minutes and I’m not even hitting abs. So i’d like to see a little compounds overview? And the exercises you think are the most fun: i’m having a blast doing clean and presses.
How to develop massive glutes: Step 1: be a guy Step 2: try to devolop your chicken quads with squats but inexorably end up building a massive dumptruck
Tell me you did starting strength without telling me you did starting strength lol Just as a psa, the lowbar squat is mostly a posterior chain exercise that maximises weight moved but minimizes quad involvment. Shift to a high bar, heel elevated very upright technique and you'll probably only move half the load but your quads will explode.
@@garak55 This right here. The best squat to hit the quads is a high bar squat with elevated heels (like olympic weightlifting shoes, which also provide an extremely stable base). (Technically, front squats are even better, but much harder to perform.) Pair those high bar squats with RDLs and honestly you have a full leg day right there with just two exercises.
The entire lower body could be developed with one exercise and that is lunges. Do walking, forward step, backward step and finally some side lunges. I swear everyone seems to skip them. They are all these exercises with the crucial benefits of hip stability and core stability. If you want to go for overkill than throw some step ups. After you puke you can admire that powerful lower body.
Agreed! For me, hip thrusts target the upper fibers close to the tail bone, the split squat the lower middle fibers, and the RDL the upper glute shelf. I also do sumo squat for the lower outer fibers. I've gotten crazy striations throughout the entire glute muscles with these 4 movements!
It's honestly a relief hearing I only need 3 exercises instead of the slew of ones I thought I'd needed based off of other websites that love to give a laundry lists of exercises.
@@ScottHendrix-yz3du tbh it's not easy to know what work when you're a beginner. My glute routine takes 11min but I do it 3-4 when I work out so it turn out pretty long..and I dont even know if its really effective
@@Sue-rs1zq yeah definitely. We all go through that period. Most people probably actually give up during that faze because they haven't seen results yet and get frustrated. Figure out what type of body or results you want and look at a sport that mimics what you're wanting and use training those athletes use. For basics any kind of weight lifting or resistance builds strength. High reps and cardio for detail and definition. Above all safety and proper form because injuries can last a lifetime and always hold you back. Using a mirror helps mentally and physically. It's an awesome guide for correct form and distracts from the work...
I find a heavy hip band around my knees goes a long way to making sure I'm activating my glutes really well and not pushing with my thighs too much, on the hip thrust
I've been doing this exact routine but with a slight twist for the last few months and the glute growth has been insane. Instead of just doing regular rdls though I have been doing lower weight 1-1/2 reps for the first 2-3 sets, then afterwards go into my heavier sets and it's made a hugee difference in how much I feel my glutes during rdls. Anyone who doesn't feel rdls in their glutes needs to try 1-1/2 reps!
Thank you for clarifying the 2 different types of hip thrust techniques and form. It's been so confusing watching one video saying one technique was wrong over the other
Regarding coming up during the RDL, emphasis should initially be placed on making sure Kegals, Psoas, and Transverse abdominis are activated so the core is properly doing it’s job and the spine is being supported (extremely important-having a healthy spine and functioning core is way more important that having big glutes).
I started going to the gym 2 weeks ago and now i am more confident in my abilities. i will start specific glute workouts from the next week and i hope i achieve the best results i can. Thank you for this video and the tips
Yep, I’m fully on this journey now and I’m not gonna stop. It’s definitely overwhelming the first time trying to do these exercises, but it’s fun and rewarding at the same time. 😊
One of my favorite tips that I learned online was to use the foam roller hip hinge method when warming up for the rdls. Posting this here for y'all so we can all have big backs together!!
Amazing form tips. Ive been scared to do RDLs because I always felt it in my lower back but while trying it out free weight when you were explaining I got the exact place I’ve been trying to target for my glutes. Thank you!!!
the single thing that helped me do RDLs correctly (and feel it in my glutes and not lower back) which I don't see anyone on YT talking about, is just squeeze your damn glutes. Use the same analogy with the pen between your butt cheeks, don't let it fall. Don't even worry about pushing your hips forward on the eccentric move, just squeeze ur ass as hard as u can and the hinge movement will happen on its own. So the entire movement is basically this: pull your ass as far back as it will go, then squeeze it all the way forward and repeat...
Great info. Good info for me as well as doctor says to rehab lower back and prevent injury, strengthen glutes, and there are more ladies putting out glute strengthening info! Thanks!
I have a long spinal fusion, so instead of doing RDLs I do step ups, and maybe B stance RDLS in the future. I also incorporate kickbacks and medius kickbacks.
I'm balling my eyes out right now because I have a really hard time going to complete failure without a coach. (I also just finished my second set of hip thrusts and post workout depression is kicking in)
my love don't worry! as long as you are going CLOSE to failure, you will see extremely similar gains. it's actually recommended shying slightly from complete failure for recovery reasons, so you're doing a great job as you are!
I have a weakness in my lower back from an old injury. Instead of Bulgarian split Squats, could I do Single leg presses on a machine to help protect my back?
I have SI joint issues and can't do Split Squats. I do single leg step ups instead and they seem to be better on the back. I think single leg press on a machine would also do the same thing
Ben het met jou eens.. Barbell hiptrust Deadlift Bulgarian split.. Een tip voor jou bij de hiptrust.. Draai je handen om.. Hij wordt veel zwaarder omdat je de zwaartekracht veranderd..
helpp i do the bulgarian split squats BUT i end up feel strech only in my quads and no in my glutes and now my leg hurts since 2 days! what should i do to feel the strech on my glutes?!?!?
I do a variation on the Romanian deadlift, sorta, My stance is sumo, so I grip the bar with hands closer together, instead of my feet being shoulder width apart. I can reach the floor easier with my back straight and braced. This exercise is done first, then leg curl, squat, and bulgarian split lunge. My main focus is hip extension, as this lever is critical in just about every bio-mechanical movement the body undertakes. Besides that, I lift a lot of heavy ass, differently shaped boxes at work, and a strong ass helps get the job done!
If your gym has a Hack Squat machine, going full depth to the ground with higher foot placement will do a ton of work as well. Hack squats in general are just amazing, humbling. :)
Hi! May i ask you do you suggest to put these in workouts? I mean, should i do all three in one workout or do one each day i workout as main exercise (therefore training glutes three times a week)?
OMG LISTEN TO HER! She used to train at my gym - (before I knew her, my husband and I used to call her “The Ass” 🤣 I can confirm her glutes are massive & she grew them in the time we were at the same gym. Great video, Sarah!
Thanks Sarah for the content! When you mentioned that you train glutes twice a week does it include some hamstrings and quads? Or you train glutes twice and hamstring quads once a week? Love your videos and tiktoks ❤
I just did squats either weights .rdls. And leg abductor and in one month my butt look so much better bigger plump and I finally have a little shelf I fell off for a bit but I remember I was starting to add hip thrusts when I suddenly stopped for awhile and that for sure was something I could tell would make even a bigger difference!!
I feel like there are def the best for growth as in volume but not for actual shape, for exemple if your structure makes you have more of a hip dip, these exercises target the gluteus maximus but still leave you kinda boxy if you don’t train side glutes :(
Im a man but i started to train my glutes just 3 months ago with this same rutine and damn my butt is more round and in better shape , my wife loves it lol 😅
Excellent advice for any exercise. Not about the weight..about the movement. Also, use what works for your body..not some generic technique , poorly performed.👍🏽
Hi! What if I can't do RDL's or squats do to a herniated disc/back pain? I'm not sure what to substitute it with when i can't bend over like that without hurting myself
Get *huge* glutes: - Having the right Mommy and Daddy helps a lot. - You don't need Hip Trusts. They are not that great - a) People would develop their bum muscles just fine before Hip Trusts became such a widespread phenomenon thing; b) This has been shown with solid, well controlled, research studies performed by groups with a international reputation, such as Paulo Gentil and colleagues. Exercises such as squats, split squats and variations of the deadlifts are far more effective for hypertrophic responses of those muscle groups. No, they didn't use ridiculous studies based on the electromyographic assessment of the muscle group, which has no direct relation with hypertrophic response.
This is a great video. And you look beautiful. Love your voice. I'm happy to hear these are your top 3 choices because these are my go-to exercises. And I've definitely seen growth. And i always feel it hitting my glutes hard. 🔥🔥🔥🔥
Why use « she » for Bulgarian split squats? Always confused when English speaker put a the feminine in front or something that is not, as a French speaker with masculine and feminine nouns 😅
I wish I could get over my gym anxiety. Been going to the gym for 3 months and haven't touched a weight or machine. I just do cardio on the treadmill and feel everyone is just looking at me. It's so hard for me. I'm new to this area and have no one to go with. I'm a 33 year old M and it makes me feel so pathetic.
bulgarian add extra foot longer or half foot longer then your leg. will do under and behind glute...romanian deadlift lock your leg an knee straight up and down will do behind hams and glutes depending setting your feet in 3 different optons . narrow foot to outer waist footing. will feel inner , mid and outer glutes... woman only work on outer glute there inner and middle glutes they miss doing
Happy Sunday Pookies!! Hope you’re enjoying the video so far 🎉 Let me know what you want to see next! ❤
Hi Sarah!! I’m having a little bit of a hard time making decisions in what NOT to do: squats, deadlifts, bench, pull ups and then all the isolation work: 4 work outs of like 100 minutes and I’m not even hitting abs. So i’d like to see a little compounds overview? And the exercises you think are the most fun: i’m having a blast doing clean and presses.
I want you so bad mamas 😢 pls come to DC and let me be your Romeo.
wow you have a very classical beauty
I’m good with more butt videos.. because dang
Why, in the name of God, would you want a big arse?
I've been doing these 3 exercises 2 times per week for the last 3 months, and my glutes are more lifted than ever. I support your choices!
I support your glutes 👏
Who cares about glutes. Get a boob job.
How to develop massive glutes:
Step 1: be a guy
Step 2: try to devolop your chicken quads with squats but inexorably end up building a massive dumptruck
true. my brothers both have dumpys from that alone 😹😹😹
Why didn't this work for me LOL I think it's been the constant knee surgeries holding me back
I look like mf sponge bob square pants next to my husband 😂💔
Tell me you did starting strength without telling me you did starting strength lol
Just as a psa, the lowbar squat is mostly a posterior chain exercise that maximises weight moved but minimizes quad involvment. Shift to a high bar, heel elevated very upright technique and you'll probably only move half the load but your quads will explode.
@@garak55 This right here. The best squat to hit the quads is a high bar squat with elevated heels (like olympic weightlifting shoes, which also provide an extremely stable base). (Technically, front squats are even better, but much harder to perform.) Pair those high bar squats with RDLs and honestly you have a full leg day right there with just two exercises.
The entire lower body could be developed with one exercise and that is lunges. Do walking, forward step, backward step and finally some side lunges. I swear everyone seems to skip them. They are all these exercises with the crucial benefits of hip stability and core stability. If you want to go for overkill than throw some step ups. After you puke you can admire that powerful lower body.
HAHA THSNK YOUU
Yup
Not after you puke 😅😅 I felt that after hip thrusting at the gym 😂
Problem: I do not have equilibrium and going to failure on these would put my knees in a risky situation...
@@vladcraioveanu233 i don't think lunges should hurt your knees at all your form might just be wrong
Agreed! For me, hip thrusts target the upper fibers close to the tail bone, the split squat the lower middle fibers, and the RDL the upper glute shelf. I also do sumo squat for the lower outer fibers. I've gotten crazy striations throughout the entire glute muscles with these 4 movements!
My top 3 :
1) Deficit RDLs (8-12)
2) ATG front squats (6-10)
3) 1 legged hip thrusts (AMRAP)
It's honestly a relief hearing I only need 3 exercises instead of the slew of ones I thought I'd needed based off of other websites that love to give a laundry lists of exercises.
Ive always found keeping it simple and weeding out most it actually works best. Each person really is different..
@@ScottHendrix-yz3du tbh it's not easy to know what work when you're a beginner. My glute routine takes 11min but I do it 3-4 when I work out so it turn out pretty long..and I dont even know if its really effective
@@Sue-rs1zq yeah definitely. We all go through that period. Most people probably actually give up during that faze because they haven't seen results yet and get frustrated.
Figure out what type of body or results you want and look at a sport that mimics what you're wanting and use training those athletes use.
For basics any kind of weight lifting or resistance builds strength.
High reps and cardio for detail and definition.
Above all safety and proper form because injuries can last a lifetime and always hold you back.
Using a mirror helps mentally and physically. It's an awesome guide for correct form and distracts from the work...
Less is usually more for hypertrophy. Exhaust the muscle to failure under progressively heavier loads and it will grow. Simple as that.
I find a heavy hip band around my knees goes a long way to making sure I'm activating my glutes really well and not pushing with my thighs too much, on the hip thrust
Thank you!
This is key for me too. If I don’t use a band I don’t feel my glutes at all.
This video was a game changer for me. I saw results so fast after so long of trying with lackluster results. Thank you for sharing the great info!
What exercise were they girlll!
I've been doing this exact routine but with a slight twist for the last few months and the glute growth has been insane. Instead of just doing regular rdls though I have been doing lower weight 1-1/2 reps for the first 2-3 sets, then afterwards go into my heavier sets and it's made a hugee difference in how much I feel my glutes during rdls. Anyone who doesn't feel rdls in their glutes needs to try 1-1/2 reps!
How is your nutrition? Are you in maintenance, a deficit, or surplus? I’m in a deficit and feel like I’m loosing progress 😢
How many times do you train glutes in a week?
THE BASICS REALLY DO BE GROWING THE BOOTY
Yeah but why such small reps
@@xdaisy3408they mean their repetitions are alternating full reps with half reps, *not* that they only do 1 and a half reps total.
TLDR: Lunges, split squat, hip thrust
Thank you!
*TLDW
Love you
Dope
Just do booty by bret and you are sorted
Thank you for clarifying the 2 different types of hip thrust techniques and form. It's been so confusing watching one video saying one technique was wrong over the other
I have been following your workout routine that you have posted on tiktok for a couple of months and I have seen INCREDIBLE results!! Thank u sarah
YOU’RE SO WELCOME!! 🥹✨
I like how you broke it down. That was a better explanation than I've had from any coach. Now, I don't have to ask my PT a bunch of questions.
Regarding coming up during the RDL, emphasis should initially be placed on making sure Kegals, Psoas, and Transverse abdominis are activated so the core is properly doing it’s job and the spine is being supported (extremely important-having a healthy spine and functioning core is way more important that having big glutes).
seems like great advice but how to actively engage the psoas?
I started going to the gym 2 weeks ago and now i am more confident in my abilities. i will start specific glute workouts from the next week and i hope i achieve the best results i can. Thank you for this video and the tips
I love Bulgarian split squats but my doms crazy asf
I’ve almost accepted that I will never understand RDLS. I’m excited to try this method tomorrow !
lemme know how it goes!! ☺️✨
Work your core for strength and stability and then you will feel it in your glutes
This was a really great explanation of all 3 exercises. Literally nothing excluded and all the most useful cues. Great video!
Yep, I’m fully on this journey now and I’m not gonna stop. It’s definitely overwhelming the first time trying to do these exercises, but it’s fun and rewarding at the same time. 😊
One of my favorite tips that I learned online was to use the foam roller hip hinge method when warming up for the rdls. Posting this here for y'all so we can all have big backs together!!
GREAT TIP!!
TLDR: RDL, split squat, hip thrust
This comment, with the correct TLDW info, has 7 likes, while the comment with the wrong info has almost 500 likes.
People are such sheep.
Make a video about how you get and keep lean and another one about how to loose weight or get toned by lifting weights and ditching the scale ⭐️
great suggestions!! i have one on my channel for getting and staying lean, but i'll make a note on one for getting toned!
Amazing form tips. Ive been scared to do RDLs because I always felt it in my lower back but while trying it out free weight when you were explaining I got the exact place I’ve been trying to target for my glutes. Thank you!!!
Judging by the result, you are definitely an expert in glute growth. Well done.
that's true, I've been a trainer 10+ years and highlight same exercises. They cover everything if done properly and hard!
Very nicely cut video & concise script 🙌🏽
Literally my top three exercises for leg day - great pointers!
shes right started doing these three and for the first time i see growth.
Thank you for your thorough explanations and demonstrations. I really hate Bulgarian Split Squats and always feel like I'm doing them wrong.
I love how straight to the point you are!! So much information in under ten minutes! Thanks so much!
Will do this first then come back with results!
AWESOME!! looking forward to the update hehe
And some days, just one exercise for many, many sets. I've had some good lower body workouts that consisted of just 12 sets of squats.
the single thing that helped me do RDLs correctly (and feel it in my glutes and not lower back) which I don't see anyone on YT talking about, is just squeeze your damn glutes. Use the same analogy with the pen between your butt cheeks, don't let it fall. Don't even worry about pushing your hips forward on the eccentric move, just squeeze ur ass as hard as u can and the hinge movement will happen on its own. So the entire movement is basically this: pull your ass as far back as it will go, then squeeze it all the way forward and repeat...
Great info. Good info for me as well as doctor says to rehab lower back and prevent injury, strengthen glutes, and there are more ladies putting out glute strengthening info! Thanks!
And alot of these you can do at home! Which is a plus!
Her voice is hypnotizing
Split squats are even better if you can find blocks, plates, or a small platform to elevate your front foot so you can get a deeper range of motion
yoo tq, the hip thrust instructions changed the game
I have a long spinal fusion, so instead of doing RDLs I do step ups, and maybe B stance RDLS in the future. I also incorporate kickbacks and medius kickbacks.
I'm balling my eyes out right now because I have a really hard time going to complete failure without a coach. (I also just finished my second set of hip thrusts and post workout depression is kicking in)
my love don't worry! as long as you are going CLOSE to failure, you will see extremely similar gains. it's actually recommended shying slightly from complete failure for recovery reasons, so you're doing a great job as you are!
I have a weakness in my lower back from an old injury. Instead of Bulgarian split Squats, could I do Single leg presses on a machine to help protect my back?
I have SI joint issues and can't do Split Squats. I do single leg step ups instead and they seem to be better on the back. I think single leg press on a machine would also do the same thing
@@Grace_Gibbons thanks. I've been managing to not sprain my back quite well doing these. Good tips 👍
I bought the glute workout... for all who read this, It's AWSOME!! Also a great price❤🏋🏼♀️🍑🤸🏼♀️
EEEP! so happy you’re enjoying it love 🥹🤍✨
That stair master and hip thrust are a must 😂 I love it there ❤️ thanks for the tips!! ✨
Ben het met jou eens..
Barbell hiptrust
Deadlift
Bulgarian split..
Een tip voor jou bij de hiptrust.. Draai je handen om.. Hij wordt veel zwaarder omdat je de zwaartekracht veranderd..
Thank you for putting the workout in there!!!
Can you make a quick short on how to do cable kickbacks for upper glute growth? I cannot get the position right
OFCCC!!
helpp i do the bulgarian split squats BUT i end up feel strech only in my quads and no in my glutes and now my leg hurts since 2 days! what should i do to feel the strech on my glutes?!?!?
Love your videos so straight forward and effective. You look amazing gf!
thank you so much! ☺
I do a variation on the Romanian deadlift, sorta, My stance is sumo, so I grip the bar with hands closer together, instead of my feet being shoulder width apart. I can reach the floor easier with my back straight and braced. This exercise is done first, then leg curl, squat, and bulgarian split lunge.
My main focus is hip extension, as this lever is critical in just about every bio-mechanical movement the body undertakes.
Besides that, I lift a lot of heavy ass, differently shaped boxes at work, and a strong ass helps get the job done!
if you posted a vlog i would literally die of happiness
ILL DO MORE VLOGS SOON BESTIE
If your gym has a Hack Squat machine, going full depth to the ground with higher foot placement will do a ton of work as well. Hack squats in general are just amazing, humbling. :)
I'm going to have to improve my glutes. I don't like the way they are.
there’s always room for improvement! hope this video helps you on your way ☺️
As a man, all i do is deadlifts and my arse has gotten into shape so i dont need anything any other workout.
the bulgarian split squat in not demure.... it's an absolute terror.😭
but yes, I love all three of these exercises!
Hi! May i ask you do you suggest to put these in workouts? I mean, should i do all three in one workout or do one each day i workout as main exercise (therefore training glutes three times a week)?
No barbell but got dumbells. Thanks for this!!
OMG LISTEN TO HER! She used to train at my gym - (before I knew her, my husband and I used to call her “The Ass” 🤣 I can confirm her glutes are massive & she grew them in the time we were at the same gym. Great video, Sarah!
HAHAHHAHAHQ OMG HEY YOU
@@Liftwsarah hiya! Videos look great! 💥💥💥 well done!
Happy father's day to my workout dad 😂
😭😭😭😹
True, single leg is also good for uneven glute size
Rdls + squats + barbell hip thrust gave me crazy glutes, less is definitely more.
Today is leg day. And I took your advice on the Bulgarian slip squat with lighter weight than I'm used to... My ass is on fire! 😮 Thank you!
So important to make sure you do all exercises properly!
I dont know how you get under that bar for hip thrusts....but even doing all 3 exercises without weights, if done right, you feel it!
Thanks Sarah for the content! When you mentioned that you train glutes twice a week does it include some hamstrings and quads? Or you train glutes twice and hamstring quads once a week? Love your videos and tiktoks ❤
i currently train lower 3x, one day is quads and hamstrings, one is glutes and hamstrings, and one is full lower! :)
I just did squats either weights .rdls. And leg abductor and in one month my butt look so much better bigger plump and I finally have a little shelf I fell off for a bit but I remember I was starting to add hip thrusts when I suddenly stopped for awhile and that for sure was something I could tell would make even a bigger difference!!
Your thumbnail alone gets you many subscribers lol good one you got
Hip thrust or bridge, deadlift abductor, Hypers. Those are my go tos for glutes and they work.
Love the break down and correct form!
I feel like there are def the best for growth as in volume but not for actual shape, for exemple if your structure makes you have more of a hip dip, these exercises target the gluteus maximus but still leave you kinda boxy if you don’t train side glutes :(
Your makeup looks really good. What are you wearing?? Specifically bronzer/blush, foundation…🙏🏼
Thank you Sarah!! Unrelated but your eyes are absolutely gorgeous bestie!
AHHHH thank you so muuuch 😚
Can you do a follow along workout of these with a timer? I think i worded that right 🤣💛
i only feel sore on my hamstrings after RDLs and i have no idea what im doing wrong 😢
Amazing video!!! I am so inspired!
Im a man but i started to train my glutes just 3 months ago with this same rutine and damn my butt is more round and in better shape , my wife loves it lol 😅
@Krelian89 Glad to hear about the body improvement liking from your Mrs,
Great cues for proper RDL form. It can go wrong in so many ways. Got to protect that back. Thanks!😊
OH MY GOD SHE UPLOADED TOTALLY MADE MY DAY
HEHEHEHE LUV YOU
How do you feel about good mornings???! I always feel like they fire my glutes.
LOVE EM! they're a great alternative to rdls if you prefer them! i used to do them, will add them back in at some point for suure!!
Thanks for helping us keep it simple!❤
First time I've seen this channel. Great video. Subscribed. Thank you very much
Her jawline and cheekbone definition is wow 😮
Hey sarah please make a video with some workouts for home (specifically for glutes tho)
this is the way to explain things, thanks :)
5:21 Good God !! 😍
Excellent advice for any exercise. Not about the weight..about the movement. Also, use what works for your body..not some generic technique , poorly performed.👍🏽
Hi! What if I can't do RDL's or squats do to a herniated disc/back pain? I'm not sure what to substitute it with when i can't bend over like that without hurting myself
Get *huge* glutes:
- Having the right Mommy and Daddy helps a lot.
- You don't need Hip Trusts. They are not that great - a) People would develop their bum muscles just fine before Hip Trusts became such a widespread phenomenon thing; b) This has been shown with solid, well controlled, research studies performed by groups with a international reputation, such as Paulo Gentil and colleagues. Exercises such as squats, split squats and variations of the deadlifts are far more effective for hypertrophic responses of those muscle groups. No, they didn't use ridiculous studies based on the electromyographic assessment of the muscle group, which has no direct relation with hypertrophic response.
This is a great video. And you look beautiful. Love your voice.
I'm happy to hear these are your top 3 choices because these are my go-to exercises. And I've definitely seen growth. And i always feel it hitting my glutes hard. 🔥🔥🔥🔥
thank you so so much! :) these are the top 3 fr fr!
Sarah your my favorite gym UA-camr!! I started my glute + leg growth journey this year and your videos are so helpful and comforting
Why use « she » for Bulgarian split squats?
Always confused when English speaker put a the feminine in front or something that is not, as a French speaker with masculine and feminine nouns 😅
Oh my god! Up and back for RDLs that has changed where I feel the tension completely! Never heard it described like this before thanks Sarah
you’re so welcome!! it was a game changer for me when i first realised it ☺️🤍
I wish I could get over my gym anxiety. Been going to the gym for 3 months and haven't touched a weight or machine. I just do cardio on the treadmill and feel everyone is just looking at me. It's so hard for me. I'm new to this area and have no one to go with. I'm a 33 year old M and it makes me feel so pathetic.
bulgarian add extra foot longer or half foot longer then your leg. will do under and behind glute...romanian deadlift lock your leg an knee straight up and down will do behind hams and glutes depending setting your feet in 3 different optons . narrow foot to outer waist footing. will feel inner , mid and outer glutes... woman only work on outer glute there inner and middle glutes they miss doing
Incredibly impressive glutes
I just can’t with the Brazilian split squats they just make me wana cancel my gym membership 😂
Now I WANT to do hip thrusts on the smith machine but the safety stops make it difficult to have proper form
Now I need this video for quads, pls and thank you 😂
It s my glute Split that I ve been doing for years I thought I m the only one who favorite these 3 over the others😂❤
THESE THREE ARE THE BEST FRR
For the Bulgarian, does it matter how high the stand is for the back leg?
I think of the butthole trick every time I RDL during group CrossFit 😂 so helpful