How I’m Growing My Glutes 🍑 Can I beat my genetics??
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- Опубліковано 20 сер 2024
- You guys can stop telling me I have a flat butt now haha I think I may have finally found some exercises that are working to grow my glutes. Not only am I seeing aesthetic changes, but I'm gaining power in my golf swing as well.
Let me know what I'm missing in the comments. Any exercises I need to add?
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What exercises should I add? Am I missing some of your favorites for growing your glutes? I want to know!
Deadlifts, squats, sumo deadlifts , glute bridges/hip thrusts. Hyper extensions but lay higher so it's glutes not lower back. Sled pushes also
Also goblet squats.
Cable leg kick backs are great also. If you did all the excercises I've suggested in one session your glutes will grow
Hip Thrusts
Shoulder exercises please! My shoulders could use it lol. Thanks Paige
I never skip any of the commercials in her videos as I want to encourage her to continue making them.
Honestly Paige, you’re beautiful as you are. If you’re doing this because it will help your golf game, or make you feel better I’m on board. Just don’t do this (or anything else, for that matter) because you care about what others think. Be you!
Paige I see that you are putting in a considerable amount of effort and must say the results are fabulous. Keep at it Dear you are the best!
You always put yourself out there,very impressive. Not only beautiful but smart. Keep it going Paige,you deserve your success.
Booty tips:
1) hip thrusts
2) squeeze your cheeks together during the lift portion of every booty rep. This will help train the mind-muscle connection, i.e. training your body to recruit booty muscles for lifts instead of other muscles.
horrible advice. hip thrusts are not an effective booty exercise AT ALL. The best two are walking weighted lunges and kickbacks (straps around ankle, standing upright, pull weight away to about 45 degrees. Squats too risky for back injury. Lunges are squats, just one leg at a time. Work up to 50 pound dumbbells in each hand while lunging, minimum. you will have a butt in 6 months.
Paige is such a great and well composed individual. Fantastic role-model
This 10 minutes video… I’ve been watching for 2 hours! 😅🤪😍😍😎😎😜😜😍😍🏆🏆
You need a girlfriend sir...
What is your life?
@@riley9577Oh lighten up for Christ sake
@@riley9577why are you here? To learn how to grow your glutes like a women lol
Crankin hog
Thank you for this video Paige. I was starting to get depressed without my weekly ‘Paige’ video!
Sorry!!😆
Beyond pathetic
@@PaigeSpiranacwill u marry me?
If you're open to it I have a couple of suggestions that may help you on your journey toward glute development. To qualify my suggestions I'll disclose that I have an MA in Exercise Physiology and have been training people for over 25 years.
So, with that said her are a couple of observations and suggestions to help your journey: 1) Observing how you are moving in the exercises it seems like you are lacking some hip extension. That is the ability to extend your leg behind your hip joint without moving your low back. In fact in your video I didn't see any extension of your ankle behind your hip joint. Why is this important? The main muscle group that provides this movement are your glutes. I would suggest you look into reducing the tension in your hip flexors and quads with some soft tissue work. This could be a foam roller or a new tool I've found is a Yamuna ball. It's gentler than a foam roller and has given me and my clients quicker and better results. By releasing the tension on these muscles, which create the opposite motion, hip flexion, to the glutes hip extension you'll get better access to your glutes. 2) When doing an exercise to focus on your glutes focus on loading your hips. For instance when you are doing the Bulgarian Split Squats and the step ups your weight should be back toward your hips and not forward. I would think of sitting into the hip. This will also take quite a bit of the load off of your knees as well. I believe you would see reduced pain in your knees if you do so.
Most people in our culture have a similar pattern in movement that I've observed watching you move in this video. They are quad and hip flexor dominant and have difficulty accessing their glutes. A major player in this pattern is the tightness in the front part of their hips and quads. When you have tension in a muscle it sends a signal to the opposing muscle to relax, or lengthen out. That's how when we bend our elbow our biceps contract and our triceps lengthen out to allow the motion. With chronic tension in any muscle group that same signal is being sent and inhibits contraction of the opposing muscles.
Give those a try and let me know what happens. And thank in advance for the opportunity to share some suggestions to help you on your journey to develop your glutes. They are essential to most any athletic movement.
Always enjoy watching your videos,golf or whatever else you’re doing.Keep up the hard work,it’s going to pay off.
Lunges have helped me but I need to incorporate these too. Thank you for the advice Paige your awesome and keep up the great work.
One word Miss Spirinac…..WOW
WAIT….2 words WOW and GEEZ. You do quite a bit for golf. Your instruction is good for men and women.
Congratulations on all of your success!
Hi, Paige! It is really ironic that I discovered this video of you emphasizing your "glutes" because one of the exercises I do recommended by my physical therapist is for the glutes and so far, they have helped me become stronger and have taken the strain away from my knees.
Good workout tips Paige, thats how Rory and Scottie Scheffler hit tremendous distances. Because of their hip movement and you can hit a golf ball into the stratosphere too 😘
I like bear crawls, that hits so many muscle groups it's amazing. Crawl forward then back, turn left, turn right, hits the shoulders, core, glutes, calves, etc...
Listen, you have nothing to change! You're beautiful as is!
0:28 - 0:35 As far as I've gathered, the rep range doesn't actually matter all that much as long as you're doing at least 5 reps and under 30 reps in a set. What makes the difference between whether or not hypertrophy will occur and you'll build muscle has everything to do with how close to failure you're getting on your sets which is whats going to trigger your body to build more muscle. If you're getting 8-12 sets in on a muscle each week and taking those sets to at or very near failure (1-2 reps in reserve), then your body should build muscle. Well at least within the parameters of your genetic potential and if you're eating a proper diet to build muscle (getting enough protein and eating a small surplus of calories).
Look into adding either a tens unit or powerdot when you do these. I had sleepy glutes and using those pads while I was working out helped activate the glutes and gave me some nice gains. Good luck
Hello Miss Spiranac, not sure if other commenters have suggested box jumps or windsprints--the windsprints I recommend on a slightly inclined treadmill if a hill isn't convenient. A lot of exercises we use training for snowboarding overlap with glute growing, so some crosstraining may be helpful.
This was very helpful! I'm on a fitness journey currently. Hope to see more videos of this. Thank you for thinking about women's fitness.
Loved how you tied great glutes into an improved golf swing!
Hope this is a ten part series ❤
i bet u do l0l
I guess with golf you need a strong core for protecting your back from injuries nice gentle exercises 👍
Tx Paige looking good, tried the exercises n can feel the burn plus good info as well 👍 n glad you can feel the improvement.
If I know the internet (and I certainly do) someone in a basement somewhere will be re-dubbing this vlog with huge farts at the bottom of every squat, and I for one look forward to watching! Go Paige 🙌🏻
Wide stance Squats, deep wide leg press, romanian deadlifts or SLD, hip thrusts with a barbell. All these grow glutes, but squats are the king. If your knees are weak or hurt, you can use wraps to help.
My Dear PAIGE, just as you are, we can prove that PERFECTION EXISTS. 👑👑👑💋💘❤️🔥🌹💕💗💓❤️💞❣️😊
In my experience with gaining muscles for golf is… it’s just as important to work on your flexibility while gaining proper strength. Even at my age in the fifties, I’ve gain more distance compared to my 20s by working on flexibility with proper exercise.
Yes flexibility is key!
@PaigeSpiranac thats the one thing I struggle with.
I was homeless 11 years ago for a year ended up 52kg and started gym got so into it I did powerlifting and strongman and placed 5th in my state 4 years afterwards.. but I didn't stretch enough and I notice it alot when I play golf. Plus had to learn it mostly technique not so much strength to hit the ball. The strength just helps power the swing once you have the technique.
@@jaciobe yes strength is a huge source of gain distance, without a doubt. Look at the size of all the Long drive champions for example.
@@PaigeSpiranaclove you’re ass
Kettlebell Swing is a great glute workout.
We need an 4K version of this video. It only goes up to 1080p unfortunately.
It’s not about the amount and variety of exercises, it’s about the INTENSITY you can create in the muscle you intend to train and seeing how you can isolate and fully exhaust the muscle, without getting hurt. So: any kind of squat like exercise to warmup and pre-exhaust the muscles involved combined with single leg hip thrusters. Go up in weight gradually and by the 3 set, you should have reach your 85-95% workout load on both exercises. Stick with that weight and do 2 more sets on each.
Then you can pick one of your favorite lunge like exercises, like the “skater lunge” as I call them or reverse slider lunges and do 10-15 reps on each leg and do 2-3 sets, minimal break and systematically fatigue them legs and in particular your glutes. Your glutes became a your leading/prime mover (in actuality the quads and glutes work almost perfectly in sink with each other. Just think about straightening out your hips (glutes) in conjunction with your knees (quads). Bla bla bla
Then after that you go for the kill with “triple trouble”…. It’s the final ingredient, but I can’t tell you, cuz that’s like the secret ingredient in grandma’s meatballs 😉
Awesome, strong work! 💪🙌
Recommendation: take out good mornings and add a hip thrust type move. Could add cossack squats...but they can be tough on the knees.
My new favorite golf coach.
Paige, you're always looking so fabulous and gorgeous! I would never have guessed that there was a problem because I've always thought that you are a picture of perfection!! I've always thought that you had it all, beautiful personality and a very beautiful body and nothing to be disappointed about! Wishing you an amazing weekend and future! 💞🙏
relax dude she's not into you
@@dimitriosmalatches5522 What's wrong with you??? I didn't say she was into me, just paying her a compliment. Bug off and leave me alone.
Great comment, my words exactly....
Great workout! I'd recommend some kneeling leg lifts. They work the top "shelf" of the glutes and aren't too bad on the knees as long as you have a nice mad or pad. You can add ankle weights for more resistance.
Dear Paige, you are amazing in every way
Strength exercises real power comes from the plyometric exercises that you need to employ once you have that strength base. Obviously there’s a lot more to maintain and develop in various parts of a year and season. This is only one aspect of a training regime which would encompass mind and body diet plus all skill elements of golf. Love your demonstrations thought.
May I suggest another video of all the various ways you can use a hill or steep sidewalk to work the glutes.
Nice video Paige lots of good advice. Thanks. 😊
Don’t worry about rep range. You just have to push yourself until failure with a decently heavy load and you will grow.
Amazing Paige and your figure being perfect does show us all that it is worth the effort! 😍🤩
Former personal trainer and MMA fighter here, here are some low impact, low weight exercises that are unsung hero's of the glute world: Side Lunges grow the glutes in the transverse plane(sideways) which most people neglect, hip raises are unsung hero of glute growth, step-ups, and goblet squats.
Throwing thai-knees are amazing for the glutes as well, and the feet/ankle muscles and help with fast twitch and mobility. Unfortunately it's rather difficult to explain how to do them, UA-cam it!
Paige, you're just beautiful. Period. I can't take my eyes off of your hips, and you do keep those in great shape.
Step ups done as a cluster set... 8 sets x 3 reps.. keep reps low for quality/intensity... don't even use weight until the sets are done correctly...use a plyo box high enough so your thigh is parallel to floor with one foot on top and the other touching the floor or shorter if it's too difficult and work your way up in height with the plyo box... start on top both feet together.. reach back with one foot and lower slowly down and take 3 to 4 seconds to tap the toe on the ground as if it were an eggshell..stop and squeeze your glute and quad as tight as possible on 90 degree bent leg side (here's the key- as if someone was going to kick the glute cheek on that side and you would break their foot since your muscles are flexed so tight!!) ... Raise up quickly since power recruits more fast twitch muscle fibers along with the flexing/squeezing tightly...go right back into your next rep.. repeat on other side.. hope that helps and good luck, lmk if you need anything else fitness/nutrition related, I am happy to help.
Bridges and Bulgarian Squats I think are best.
Either way as with everything sports and training, patience is the best exercise and with it you'll get there. Cheers Paige.
Muscle mind connection is the most important thing to activating what ever your working on then TUT. Also dont leave out healthy fats , at least 35% of total calories , I literaly put a half cup of olive oil in my smoothie in the morning. You look fantastic though Paige!
Saved video. Will watch it everyday rest of the year . Great tutorial
Nothing wrong with them to begin with! ❤
Great routine there Paige l do 2 sessions upper body and 2 lower body per week including running for the cardio system. Also no good just doing streath
Great workout video Paige, please make next video on arm and shoulder workout. Share your full week diet plan.
Seriously before bedtime! C'mon man, I need my sleep 😂
That was hard going ... 10 mins of Paige's glutes ! :D
U got this Paige ❤
you got a long way to go.
Since this morning I have seen this video over 10 times. Very good tips thank you very much. You are the best.
Te amo paig . Espero tener la dicha de conoserte algún día soy venezolano y vivo en Atlanta. Bendisiones siempre en todo lo que te propongas .
Looking great ...like this but love the golf...your course management content is excellent...
I would definitely add deadlifts.
I am watching this video for the 50 time. You look fantastic.
I have genetics against me because of posture issue. I have retroverted pelvis and flat lumbar spine. To change it it's almost impossible.
I know you don’t know anything about me… but I highly suggest doing legs in much flatter and less cushioned shoes. Those Hoka shoes can wreck your joints and posture, especially when working out. If you are having knee or back flare ups, could be that.
Looking good, Paige! You're a truly great inspiration.
Not sure if you're still unsure about your future as far as a career, but maybe you would be a good fitness instructor?
great video; keep them coming!
Beautiful! I love it. Love your commentary. You are already so beautiful, guess you had to just bowl us over some more!
Paige, it’s your bud, Michael! There are a couple of exercises you should add, but I have to show you! 😘
Peso muerto es alineado con la columna vértebral y la cervical, al momento de bajar la mirada hacia abajo ..para evitar contractura en el cuello .
Saludos desde Perú
Inspiring @PaigeSpiranac try incorporating reverse leg presses.
You don't need to improve anything. You're perfect!
Look at FEMALE SPRINTERS. They have Some of the Best Glute Muscles. It’s basically from Speed, Power and Explosive Exercises with Low Reps. Make Sure to Warm Up Good Before Doing Low Rep Exercises to Prevent Any Kind of Injury. Also, Proper Nutrition, Sleep and Recovery Time are Very Important.
Superset is training opposing muscles btw. The squats were a doubleset /giant set. Good mornings aew more hamstrings also
Oh interesting, I've never had a trainer tell me that. I've always just heard it was two different exercises together!
@PaigeSpiranac to be 100% technical it's only opposing muscles. Alot of trainers just use the term loosely
Keep at it i think its working!
Love you Paige!
It’s all good, you still all good
Thanks Paige! I had a hip injury, and I am waiting for total hip replacement. Meanwhile that glute has atrophied. I want to strengthen it, so I can continue to be active through the pain. It will also help post surgery. So thanks again. BTW… your glutes are fine. Damn, The Kardashians and their big butts! Lol
What brand Smith Machine are you using?
Seems to be working. 🎉❤
Hi Paige Spiranac, u do a great and amazing job on your videos
How hasn't Paige got over a million subs yet 🤷♂️
Great work
You don't really need to do all those exercises and those squats you are doing with the Smith machine are mostly all quads. You need to squat with a free bar and stay above parallel somewhere slightly below a quarter squat. You can even do them inside a rack with a pause rest the bar on the safety rails maybe add a towel to each one as a cushion. You want to squat closer to a powerlifting style and not olympic this would target the glutes while only going slightly above parallel keeps the glutes engaged. The rep scheme would be better in the 20 rep area. Have you ever scene the glutes and quads of a cyclist or sprinter? Protein is good but it's the glycogen in the muscle that will fill it out especially with the higher reps so add some more carbs. My preference would be fruit but whatever works for you. I'm not a fan of starches because I'm a sprinter and it begins to pack on too much weight in the way of glycogen and water. Just my two cents.
Ive been following this for a month now...my forarms have never been stronger!
I'm kidding, I like pelvic thrusts with bands ( on my back typically againsts a bench) aside from smith squats!
You are perfect the way you are! Other peoples opinions should be irrelevant to you. You can increase glute strength without increasing butt size.
Your genetics are absolutely perfect 😍😍xxx
Great Video Gorgeous! Well done!
Paige is the best.
Give us tips for some bad shoulders. 😓
People Complaining about Paiges butt:
Everyone Else: 😱😍
I could watch her all day long ok ❤❤❤❤❤
I have always wondered what exercise I can do to make me taller lol. One day I stepped out of my kayak and this little girl says mister you were taller in your kayak 🤣 ouch
It's not how you bake. It's how you shake it. Seems like perfection to me.
Nothing beats simple squats when it comes to the gluts, frog leaps, doing these simple moves, even without weights, 10 reps each everyday building up to 15 then 20, over the course of a month and I promise you, results will be noticeable. My Ex laughed at me but she committed herself into doing them, within 3 months her booty was a different shape all together, her condo went through the roof as she started getting complimented, by girlfriends and other men, within 6 months we split, cus she cheated with a guy who used her for a booty call, the guy did me a favour but it’s a funny old world 🤷♂️
We need more exercise vids
"OMG" !!!!! Paige. I have always admired your "PERFECT" physicality !!!!! God has blessed you with awesome Gens !!!! Amen !!! 😍
Next stand sideways in mirror & put tape measure around hips/glutes where they stick out most.. remeasure in 4 weeks to track progress.. put nutritional cheat day on leg day b/c those extra calories will help build muscle..next thing needed is more athletic taper to make waist appear smaller.. so the illusion makes glutes jump off the backside!! 3 years fan..
WE WANT TO 4K VİDEO QUALİTYY PLEASEEE WE WANT TO WATCH YOU MORE CLEARRR...1080P İS BLURRRRR
paige’s glutes 🔥>>>
Fascinating 😊❤
@PaigeSpiranac Hi Paige, what machine is that you are using? It looks perfect for my home gym. Good luck with your gains! Thanks.
I would seem your genetics are pretty good. I built a lot of muscle when I was a 12 - 17 year old kid. Raised on a farm, ate a dozen eggs and a pound of bacon at 0500 in the morning. Then I had to feed the cows, clear the pens and plow the road before school. High protein diet and lots of work.