10 EXERCISES TO GROW YOUR GLUTES | Glute Focus Exercises

Hi guys! This video is showing you my 10 current favorite glute focus exercises. All of these exercises can be done using different variations of resistance or no weight at all, depending on your fitness level. Growing your glutes takes a lot of work and dedication for a majority of us so making sure your diet is on point and staying consistent with your workouts is what will be the quickest route to growing a booty. Try some of them out and let me know how it goes!

P.S- I chose exercises that focus primarily on the glutes and glute contact for me. If this weren't only glute focused movements, the list would look much different as far as strength and growth exercises for overall glute development!

!Just to clarify!
Whenever I say I go "heavy" or "extremely heavy" for certain exercises, I am just giving you an idea of the type of reps/weight I like to lift for those movements as reference! Weight that is heavy to me will be different from weight that is heavy to you! The main goal is to pick a weight that is challenging and pushes your muscle close to failure by the end of each set! "Heavy" can mean as little as 5lbs or 100lbs+ depending on things like your experience, the exercise, your strength and the amount of reps your are performing. Beginners should worry less about weight and more about perfecting form and building a solid foundation (solid form, stability, core strength, etc.) before attempting to lift anything heavy. Certain exercises, like compound lifts, you will naturally be/become stronger at since they require you to use more muscle groups to move the weight and why I mention lifting heavy on the barbell hip thrusts and smith machine squats. With all of these exercises feel free to lift whichever weight and in whichever rep/set split you like, those suggestions are just what I prefer to do most of the time - but I do also switch up the weight, reps, and sets often!

*!ALSO!* about elevating toes with gobletsquats!!
It is NOT something for everyone!! (why I said place the elevation under toes/or heels/or not at all)
I am an experienced lifter, have good balance, I have great ROM and no ankle mobility issues so placing a 1/2 inch plate under my toes does nothing but help me focus on driving through my heels more and feeling the weight drive through them more (does not mean it will work the same for you, everyone is different). Also another example is when performing RDLs it gives me longerROM through the movement since I am very flexible. If you are new to lifiting and/or have poor mobility, stability, or form- do NOT use this technique and master the basics of the movement first! I am all for making modifications and showing them to you guys, I just want to make sure you guys master the basics first! Placing the plate under heels is to target people who have poor mobility and/or it helps some people be able to drive through with their heels more as they feel the need to press down on the plate. Then for some people, neither do anything beneficial enough to use and/or just get in the way from maximal progression and form so they just stick to the ground.
Everyones built different and has different levels of experience so adjust any exercise you do accordingly!
xx.
Hunter

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EXERCISES: ( I kinda put them in the order of my favorites, but I truly love them all!)

1- GLUTE HIP THRUSTS
2- WIDE STANCE SMITH MACHINE SQUATS
3. GOBLET SQUATS W/ ELEVATED TOES
4. FROG PUMPS
5. HIP ABDUCTIONS SUPERSET W/ SIDE BAND LATERAL WALKS
6. FROG REVERSE HYPERS
7. SINGLE LEG INCLINE GLUTE BRIDGES
8. ELEVATED KETTLE BELL SQUATS
9. LYING SINGLE LEG HIP ABDUCTIONS W/ RESISTANCE BAND
10. CABLE GLUTE KICK BACKS
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Видео 10 EXERCISES TO GROW YOUR GLUTES | Glute Focus Exercises канала Hunter Chilton