What ive learned is 1) drop weight significantly and 2) increase to 15-20 reps - if I want growth. Its mentally hard to do, but i dropped to 40lbs and doing 3x20 has triggered very fast growth. Before i was doing a burnout set with 185lb hip thrust, so around 15 reps but that didnt get me same growth as 40lbs for 20 reps. Go figure.
That's so interesting. I got to 200lb hip thrust, but just don't see any major growth. But yesterday I watched a video by @Renaissanceperiodization And he said exactly what you're saying. I'm gonna try this.
@theshellest yeah give it a shot! And increase frequency to 3x a week. My side glutes blew up doing 3x12-15 with 13lb curtsy pulses. 13lbs!!! It's so light my mind thinks I'm am an idiot. But my glutes look way better now. I still deadlift in lower rep range for strength, but I don't see the point in doing heavy hip thrusts.
I could be wrong.. but I think part of the reason could be that lighter weights puts more focus on the mind body connection to you targeting the muscles you want to grow vs heavy weights where you may not be as mindful of activating the area you want.
May have to do with the weight being heavier and not being able to focus on the glutes as much and your body just recruiting anything it can to get the weight up such as recruiting other muscles, not putting them in a fully stretched position, not the right mind muscle connection, etc.
Her personal routine 4x20 hip thrust (5 normal pace 5 slow down, fast up 5 slow down slow up 5 normal pace) Sitting Good mornings Bulgarian split squats (pulse) RDLs Back extensions (glute biased)
Hey. I know this is old. But what does this mean? 😂. I’m a workout girly, I have a donk au natural. Never ever trained it. I’m so lost and just wanna understand what you’re saying! 😂. Halp. I wanna start training it.
Sitting gm's?! Thank you. I've never seen that, congratulations you've won the "set yourself apart" in the fitness influencer category. Good job 🎉 also i loved the advice. You really spoke to me when you kept repeating DON'T SWITCH UP YOUR WORKOUT LOL. Love your voice, it wasn't doing extra. Very pleasant to watch, new subbie🫶🏽
This is great!!!!! Y’all watch the whole video ❤❤ 1. KAS hip thrust 2. Seated good mornings 3. Bulgarians no - weight 4. Rdls 5. Back extensions 4-6 exercises
Did this one day couldn't walk normal the next 3 days, added step ups since I don't have the machine for the last exercise. I was surprised how effective it was. I'll do it twice a week!
You are doing the RIGHT THING! .....the SAME boring exercises 100%!!!! . all those reps = basicly doing high volume & time under tension... You will Definitely will see growth
I've watched so many of these types of videos before and this was very clear and concise. My only critic is to cut out the apologies or explanations on why a background person is blurred or how you filmed x instead of y, because people are here for your advice. I have been good at getting my arms and legs where I want them, but butt growth has always been a struggle. It's not in my genes, and that's ok, I just want it a little fuller and more pronounced. Please drop the nutrition video ASAP!! *This stuff will blow up your channel.*
This is such a good tutorial. I've been needing to incorporate good mornings into my routine and this alternative was so helpful. Quality video, angles, and the voice over was clear. Great work!
I also do super sets more than 12 reps usually 20 or until fail depending on the weight. Your tips and explanations are perfect for the other aspects of exercises.
I need a home workout. I was thinking I could do most at home not sure how to do that last exercise at home though. So will have to find a replacement.
Music and voice is fine! I’m going to try your seated GM! Thank you for the video. 34 I lost my gains I’m back in the gym focused on progressive loading and getting that protein in.
thank you for this! i actually struggle with routine consistency because i feel like when i do the same movements every week won't get me results but i've just started upping my weights or reps and it definitely did the job for me! i do low or average reps (10-12) for heavy weights and higher reps for lower weights (15-20). i struggled making my own routine and i used to do too much (like literally 10 exercises lol) now i just do 6. these are exactly what i'm doing right now and im glad i'm not wrong !
I have low back issues and have had to drop a LOT of exercises that I've seen promoted as good for glutes. Those SEATED good mornings are a winner for anyone with low back issues ❤ i used them last week and ZERO back problems 🎉 winning!!
Thank you so much . The video is very simple and explained a lot . Do you have a video on how to use the hip thrust machine. As a beginner I’m so struggling with this .
I did this routine today after watching and being like pfft this is easy I was HUMBLED I was shaking had to put down dumbbells and finish with body weight and I was STRUGGLING I’m going to do this for 3 months and come back and comment my results ! Ps I hope I can walk tomorrow 😂
One month update! I do this workout 2x week I have increased weights/reps/set for all exercises so definitely stronger! I can feel like difference in day to day activities like bending /stairs/lifting! My glutes are lifted to the sky! My quads are popping off! I’ve got a tiny increase in glute size I thiiiiink but I’ll be honest my nutrition isn’t great so I’ll be focusing on that
I definitely would second OPs comment on frequency w/consistency. Doing the same exercise frequently throughout the week w/progressive overload is an almost guaranteed recipe for growth and strength. I used to have the biggest military press in the gym but my delts didn’t stand out because I only did the exercise once a week and sometimes with really low volume like 531. Then I decided to military press three times a week and now my delts totally stand out.
This was good information. I think this will work for me. I've been focusing more on my arms to tone them up. So only doing this 1-2x a week is perfect!
I just had to subscribe becauuuse this was it . This is the advice I’ve been looking for. Now i just need to understand how to exercise with correct form. Thank you!
honestly i was debating switching to body weight bulgarians because i have the same issue. i cannot maintain my proper form when i put a lot of weight on and my ankle tends to roll too so it’s good to know that i can still see progress when doing body weight
This is beautiful. Thank you for sharing these amazing glute exercises with us☺️ Can't wait to give them a try! Do you follow this routine every day without taking a break?
My gym doesn’t have anything for back extensions, does anyone have any good replacement exercises? Thank you!! I love this routine so far and I can’t wait to commit!!
LoL, when I go to the gym I pretend I'm at a distribution center and I do lots of reps to gain that working muscle. I don't know if it's working or not, but I at least feel like I accomplished something for the day, instead of sitting around being depressed.
So is the key for Bulgarian Split Squats - BSS 6:12 to keep it short and not extend fully up (like to standing almost)?? I have difficulty with BSS and idk if it’s because of what I’m using for height but I can’t get em or feel em much.
thank you girl💗 my hoodie is from TLF Apparel (cropped Reset jacket in grey/size medium for a looser fit-you can use TLF-DESTINEEH if you want to save!!)
Oh my goodness! I’m definitely trying this tomorow for glute day. Not gonna lie I’m kinda scared but I’m so ready for this. Thank you for this video Miss Ma’am. Blessings to you ✨ and also wanted to mention: banging body and banging skin ✨✨✨✨✨😊
hi! i feel like i’m feeling the seated gm’s more in my arms and abs, how do you approach ensuring that it’s your glutes lifting the weights up each time?
Girl thanks for the tips but im still stuck on the "Dont" remix at the beginning of your video. Plus all the other remixes in the video. PLSSSS link where you got them from 🤧🤧 especially the Brent Faiyaz "Rolemodel" oneeee ❤❤❤
Great tips! Do you have an alternative for back extensions if you don’t have that bench or other equipment that can achieve the same exercise please? Would love to incorporate these into my routine
it could be your foot placement girl!! make sure your knees are in line with your feet, your shoulder blades hit the edge of the bench, keep your spine neutral/straight, and tuck your chin! if this doesn't work, i would recommend using dumbbells or light weight and play around with your foot placement until you feel it in your glutes💞
Would i be able to do this home as well or is it best to go to the gym . I see so many mix opinions on this topic . You have to be in the gym to grow glutes and some say it can be achieved at home .
I'm only :56 on, but FULLY agree on doing the same crap every week. 😅 Men know and do this. Women are fed a bunch of bs for some reason. I noticed the most growth when i started doing deadlifts, squats and hip thrusts - and that's it- just mastered those 3 instead of doing 15 exercises sloppily and never having progressive overload.
if you need an accountability partner, here's my 1:1 training link💞
sweatwithdest.com//?source=youtube
What ive learned is 1) drop weight significantly and 2) increase to 15-20 reps - if I want growth. Its mentally hard to do, but i dropped to 40lbs and doing 3x20 has triggered very fast growth. Before i was doing a burnout set with 185lb hip thrust, so around 15 reps but that didnt get me same growth as 40lbs for 20 reps. Go figure.
Yeah
That's so interesting. I got to 200lb hip thrust, but just don't see any major growth. But yesterday I watched a video by @Renaissanceperiodization And he said exactly what you're saying. I'm gonna try this.
@theshellest yeah give it a shot! And increase frequency to 3x a week. My side glutes blew up doing 3x12-15 with 13lb curtsy pulses. 13lbs!!! It's so light my mind thinks I'm am an idiot. But my glutes look way better now. I still deadlift in lower rep range for strength, but I don't see the point in doing heavy hip thrusts.
I could be wrong.. but I think part of the reason could be that lighter weights puts more focus on the mind body connection to you targeting the muscles you want to grow vs heavy weights where you may not be as mindful of activating the area you want.
May have to do with the weight being heavier and not being able to focus on the glutes as much and your body just recruiting anything it can to get the weight up such as recruiting other muscles, not putting them in a fully stretched position, not the right mind muscle connection, etc.
Her personal routine
4x20 hip thrust
(5 normal pace
5 slow down, fast up
5 slow down slow up
5 normal pace)
Sitting Good mornings
Bulgarian split squats (pulse)
RDLs
Back extensions (glute biased)
Hey. I know this is old. But what does this mean? 😂. I’m a workout girly, I have a donk au natural. Never ever trained it. I’m so lost and just wanna understand what you’re saying! 😂. Halp. I wanna start training it.
@@thebeautywithin444you’re a workout girly but don’t know what a rep or the pace measure ?
how many of the good mornings and etc am i supposed to do tho?
RIGHT @@Soitbesme
@@SoitbesmeI think she meant she’s not a workout girly, because she says she never trained before
Sitting gm's?! Thank you. I've never seen that, congratulations you've won the "set yourself apart" in the fitness influencer category. Good job 🎉 also i loved the advice. You really spoke to me when you kept repeating DON'T SWITCH UP YOUR WORKOUT LOL. Love your voice, it wasn't doing extra. Very pleasant to watch, new subbie🫶🏽
awww i’m so happy i could help you out girl!! thank you for your support, it means so much to me💗💗🥹
@destshanicee you are most welcome Sis🎁🫶🏽
Exactly my sentiments. That sitting exercise won her a new subscriber. 👏🏽👏🏽👏🏽
This is great!!!!! Y’all watch the whole video ❤❤
1. KAS hip thrust
2. Seated good mornings
3. Bulgarians no - weight
4. Rdls
5. Back extensions
4-6 exercises
Did this one day couldn't walk normal the next 3 days, added step ups since I don't have the machine for the last exercise. I was surprised how effective it was. I'll do it twice a week!
yesss so happy to hear this🥹💗💗
I call them "step downs" bc I slowly step down from the platform/base but yesssss those make me so sore for days!!! VERY effective exercise 🔥
@@kellycone6719these step up exercises are also done in physical therapy if you and to strengthen your knees
whats a step up
You are doing the RIGHT THING! .....the SAME boring exercises 100%!!!! . all those reps = basicly doing high volume & time under tension... You will Definitely will see growth
you have flawless skin, you're literally glowing!!
thank you so much💗
@@destshaniceeofc 💝
Seated good mornings have been my fave for the past few yrs! I always go back to putting them in my rotation
One of the best videos on exercises I have seen this far. Top 10 for sure!! I learned so much!! Thank you!!
I've watched so many of these types of videos before and this was very clear and concise. My only critic is to cut out the apologies or explanations on why a background person is blurred or how you filmed x instead of y, because people are here for your advice.
I have been good at getting my arms and legs where I want them, but butt growth has always been a struggle. It's not in my genes, and that's ok, I just want it a little fuller and more pronounced. Please drop the nutrition video ASAP!! *This stuff will blow up your channel.*
This is such a good tutorial. I've been needing to incorporate good mornings into my routine and this alternative was so helpful. Quality video, angles, and the voice over was clear. Great work!
I also do super sets more than 12 reps usually 20 or until fail depending on the weight. Your tips and explanations are perfect for the other aspects of exercises.
Barbell lunges, glutes bridge and rdl or back extensions is all you need.
Thank you so much for this! My glutes are legit spent. Even just starting off with the basic weight. I'm excited to progress!
I need a home workout. I was thinking I could do most at home not sure how to do that last exercise at home though. So will have to find a replacement.
Thank you for the subtitles, couldn't listen to the video and watched the whole thing
I have a hard time hearing so I'm grateful for them as well
I couldn't sit or bend for several days after yes this is 🔥 thank you ❤
Will try. I am definitely a beginner and modifying these are a plus. Thank you so much!!!!
Music and voice is fine! I’m going to try your seated GM! Thank you for the video. 34 I lost my gains I’m back in the gym focused on progressive loading and getting that protein in.
girlllll i just wanted to let you know that we been waiting for you to be on these yt streets 💕 subscribed and bell is onnn ‼️
yess i’m so happy to be here girl!!💗💗
Just subscribed. Love that it’s beginner friendly. Keep them coming ❤
thank you for this! i actually struggle with routine consistency because i feel like when i do the same movements every week won't get me results but i've just started upping my weights or reps and it definitely did the job for me! i do low or average reps (10-12) for heavy weights and higher reps for lower weights (15-20). i struggled making my own routine and i used to do too much (like literally 10 exercises lol) now i just do 6. these are exactly what i'm doing right now and im glad i'm not wrong !
This is one of the best I have seen! But can you please make a at home version with and without equipment
thank you girl!! an at home version is definitely coming next💗💗
Thank you for the breakdown, you sure make it look easy.
I looooove RDLs too! Single leg RDLs really give a burn but overall traditional RDLs are always gonna be in my routine 😍😍
Thanks for adding the building your own structure. also wanted to say your skin and makeup is also flawless!
thank you sooo much💗
can you make a separate vid on nutrition ? thats my struggle!
definitely working on this next💗
Did you make the nutrition video?
I have low back issues and have had to drop a LOT of exercises that I've seen promoted as good for glutes.
Those SEATED good mornings are a winner for anyone with low back issues ❤ i used them last week and ZERO back problems 🎉 winning!!
i love to hear it😍
You can do sitting good mornings on the row machine.
Thank you so much . The video is very simple and explained a lot . Do you have a video on how to use the hip thrust machine. As a beginner I’m so struggling with this .
of course! i can definitely make a video on this💞
clicked for the routine, subscribed cause the intro got me falling in love
How long did it take you to grow from the first pic to the other?
I love this video! No one ever talks about shorten isolation exercises. Can you recommend one to specifically target the under booty?
I did this routine today after watching and being like pfft this is easy
I was HUMBLED I was shaking had to put down dumbbells and finish with body weight and I was STRUGGLING
I’m going to do this for 3 months and come back and comment my results !
Ps I hope I can walk tomorrow 😂
One month update! I do this workout 2x week
I have increased weights/reps/set for all exercises so definitely stronger! I can feel like difference in day to day activities like bending /stairs/lifting!
My glutes are lifted to the sky!
My quads are popping off!
I’ve got a tiny increase in glute size I thiiiiink but I’ll be honest my nutrition isn’t great so I’ll be focusing on that
@@Emily-cc6gg❤yes ma’am!!
i’m just confused as to how many of reps for all the other things besides hip thrusts cuz she doesn’t say how many to do
It’s been 3 months how are we?
I definitely would second OPs comment on frequency w/consistency. Doing the same exercise frequently throughout the week w/progressive overload is an almost guaranteed recipe for growth and strength. I used to have the biggest military press in the gym but my delts didn’t stand out because I only did the exercise once a week and sometimes with really low volume like 531. Then I decided to military press three times a week and now my delts totally stand out.
Just subscribed, excellent content. Will be doing this workout from now on.
this was so satisfying to watch
This was good information. I think this will work for me. I've been focusing more on my arms to tone them up. So only doing this 1-2x a week is perfect!
Saving this to my workout plan play list❤️.
Would really appreciate if you did a nutrition video for glute growth 🙏🏼😊
How can you do the back extension exercise if you're doing at home workouts?
you can prly replace that exercise with a similar one that doesn't require a machine
What lbs kettlebell are you using for the sitting good mornings?
I just had to subscribe becauuuse this was it . This is the advice I’ve been looking for. Now i just need to understand how to exercise with correct form. Thank you!
Yes, can you do a video on Nutrition for someone like me who does not eat eggs for protein or oatmeal?
honestly i was debating switching to body weight bulgarians because i have the same issue. i cannot maintain my proper form when i put a lot of weight on and my ankle tends to roll too so it’s good to know that i can still see progress when doing body weight
same omggg ima use body weight instead
so great i developed a condition that effects my heart and i cant stand alot or cardio si this is great
This is beautiful. Thank you for sharing these amazing glute exercises with us☺️ Can't wait to give them a try! Do you follow this routine every day without taking a break?
i typically do this routine 2-3 times a week and add on weight/reps!!💗💗
Good tips. I love your hair girl 😍
thank you girly🥰
My gym doesn’t have anything for back extensions, does anyone have any good replacement exercises? Thank you!! I love this routine so far and I can’t wait to commit!!
Loved the video! Did you mention how long one should keep the same routine before switching?
Step by step Demonstration thanx for sharing you’ve gotten a new subscriber👍🏼🤗
Thank you for this video. How many reps and sets do you do for the good mornings, Bulgarian split squats, RDLS and back extensions?❤
I kinda need a cushion for hip thrust like that
Can you please do a video on how to grow the top of your glutes / glute minus
where do you buy jeans ? i’ve built my glutes & now having a hard time finding jeans for my waist to hip ratio 😪
abercrombie is soo good girl💗💗
thank you so much ! ❤ the struggle is a good struggle 😂
Most definitely adding this to my routine.
And influencers that is honest thank you haha ❤ Subscribed xx
How many times a week should I exercise? Also, should I exercise every other day?
Omg the RDL w Kettlebells!! Thanks sis!!
of course!! so happy i can help girl💗
@@destshanicee girl you was cooking w gas w this bc every time I try a new workout, I just go right back to this one. I’m bout to run it back rn 🤣
Amazing video... I would like to ask, when did you start seeing the growth in your glutes while doing these exercises?
your skinnnnnn 😍 like glass baby!
thank you beautiful🥰
HI, this workout video was very detail-orientated! , I would like for you to also make a nutrition video! if you can please and thank you.
LoL, when I go to the gym I pretend I'm at a distribution center and I do lots of reps to gain that working muscle. I don't know if it's working or not, but I at least feel like I accomplished something for the day, instead of sitting around being depressed.
Thank you I was looking for a simple video explaining how to start
So is the key for Bulgarian Split Squats - BSS 6:12 to keep it short and not extend fully up (like to standing almost)?? I have difficulty with BSS and idk if it’s because of what I’m using for height but I can’t get em or feel em much.
Just subscribed ❤ If you don’t mind me asking, where did you get your hoodie from? I’m really picky about the cut/fit and it looks really good
Was wondering the same lol 😂. The hoodie is cuteee
thank you girl💗 my hoodie is from TLF Apparel (cropped Reset jacket in grey/size medium for a looser fit-you can use TLF-DESTINEEH if you want to save!!)
@@destshanicee I definitely will! Thank you! I always wondered how their hoodies fit
2:08 workout starts
so if im going 3 times a week, should i do this workout plan twice a week or just once a week?
Oh my goodness! I’m definitely trying this tomorow for glute day. Not gonna lie I’m kinda scared but I’m so ready for this. Thank you for this video Miss Ma’am. Blessings to you ✨ and also wanted to mention: banging body and banging skin ✨✨✨✨✨😊
thank you sooo much beautiful💗
hi! i feel like i’m feeling the seated gm’s more in my arms and abs, how do you approach ensuring that it’s your glutes lifting the weights up each time?
Girl thanks for the tips but im still stuck on the "Dont" remix at the beginning of your video. Plus all the other remixes in the video. PLSSSS link where you got them from 🤧🤧 especially the Brent Faiyaz "Rolemodel" oneeee ❤❤❤
What’s the size weight of the barbell?
Great tips! Do you have an alternative for back extensions if you don’t have that bench or other equipment that can achieve the same exercise please? Would love to incorporate these into my routine
Try Bulgarians with a smith machine, I feel it in my glutes 👍 love the video thank you
Added to gym list ❤
what if I feel hip thrusts in my upper thighs instead of my glutes how can I fix that
it could be your foot placement girl!! make sure your knees are in line with your feet, your shoulder blades hit the edge of the bench, keep your spine neutral/straight, and tuck your chin! if this doesn't work, i would recommend using dumbbells or light weight and play around with your foot placement until you feel it in your glutes💞
loved the workout routine but. skin routine next pls?? cause omg
Imma try this shortened one sitting down!!
perfectly explained! thank you so much!
I was doing butt lift exercises for many years and over do it i end up hurting my knees an muscles.
Thank you so much❤ gonna try this out !!!
Wow, thank you girl! 😌💕
arent the sitting goodmornings mosty lowerback exercise????
Yep, mostly like you said. But I believe they strengthen the glutes, hamstrings, hip stability too, though
What weight do you have for hip thrust?
You have a really nice voice. It's very soothing.
Are all the excursuses 20 reps 3 sets or just the first one? I am confused on that part. And do you do this ONCE a week or a few times a week? Thanks!
What music is playing in the back ground
My comment is worth 10 more yesses to you making a separate nutrition video, extra please!!! 👍👍👍👍👍👍👍👍👍👍love your channel, keep it uppp!
Girl you are my doppelgänger!!!🫣😮😮😍😍
Thank you for your advice ❤
how many months did it take u to get this amazing result ?!?!
Can you share your current measurements, please? Thanks
Is this possible at home without equipment?
Would i be able to do this home as well or is it best to go to the gym . I see so many mix opinions on this topic . You have to be in the gym to grow glutes and some say it can be achieved at home .
Just found you- thankfully!
The notes are top tier! Some of us learn better with the written word ❤
How long do you suggest doing the same workouts before you change up the routine?
I'm only :56 on, but FULLY agree on doing the same crap every week. 😅 Men know and do this. Women are fed a bunch of bs for some reason. I noticed the most growth when i started doing deadlifts, squats and hip thrusts - and that's it- just mastered those 3 instead of doing 15 exercises sloppily and never having progressive overload.
What about hips.. how dobi grow them?
that’s mainly dependent on genetics like hip dips for example but i could definitely make a video about this!!💞
@@destshanicee please. My body type use to get me so depressed I was suicidal... please help me
Thank you so much for this video!