whatsup guys its Max Barry owner of Max's Best Bootcamp and this is my friend and
personal trainer
Marta what's up Martha and these are the 8 best glutes exercises of all time
we're going to demonstrate both bodyweight and weighted buttocks exercises and
show you exactly how to perform them properly
at the end of this video tutorial we're going to give you some suggestions on how you can
incorporate them into your gluteus maximus workouts so let's build a better booty right now
alright guys time to get into these glutes exercises first move we're starting
right now we're going to hit the deck
let's go ahead down Martha all right first move is donkey kicks
now we're going to show you a few variations she's starting on the knees
hands right below the shoulders
she's going on the forearms get a little more range of motion let's give them a
couple good reps just driving the leg squeezing the glutes as she's coming up
a lot of people do these on the hand
show me a few of those but we find a little less range of motion there and
she's going to be feeling more in the back so we might be for our version
there if you want to really step it up
let's go ahead and show on the plyo dnkey kick version and this is going to actually
without the jump she's just gonna drive the knee under drive it up and then
drive it now if you want to step it up she's going to add a plyometric option right
here
wow nice and obviously you do that on both sides
donkey kicks love em nice Martha good next move move number two that we're going to
show you is actually going to be facing up in a supine position glute bridges
gotta love let's go ahead in the deck again this time we're facing up
now she's going to make sure to keep the heels down to the ground and pull the
toes up a little bit about shoulder width apart and we're just going to
drive the booty up hip up and down
bodyweight version as long as you to squeeze the glutes on every breath like
she's doing
you're going to be feeling it through the back side lift in the booty
now another option is to go one leg
so she can try just raising one leg up driving it up and she's straightening
the legs she's coming up
that's an option where you can just keep it bent and drive it up and you
obviously do both sides couple other ways you can step it up add some weight
to the movement so
Marta is going with a sandbag
here it's the same principles apply really squeezing the glute muscles at the top. also a kettlbell or barbell works too.
nice another option is to go with your feet elevated on the box and add some
weight so right here we're going with the sandbag but you can also use some
dumbbells or barbell right across the head
nice next move is
box step step up now it's a great body weight drill
hey you don't have a box you can find a bench or a stool
that's low maybe a coffee table if you want to do these glute exercises at home
works great and she just go on one leg at a time
now a couple options here is you can just touch the foot down
top like she's doing and then what we're really driving through the standing leg
another option you want to show on with the knee drive she likes to work
with clients with the knee drive which is going to be a little more balance
work so
for going on and from there just driving the knee up another way to step up that move
add some weight are just holding onto two kettlebells right here and that's just
going to force you a little more strengthening really working those glutes
nice
all those are going to be great options for your box step up and make sure of
course that you're doing both sides
last one nice move number four is going to be kettlebell swings
awesome conditioning tool but really works the backside nice what we like to
do is Marta is going to start with the kettlebell out front she's going to angle
it
hike it back and go right in your first kettle bell swing and she's working those
glutes nice
notice the hip hinge she's not squatting here which a lot of people make that
mistake and just breathe it in and
and also another quick tip is we're going
you can try and go heavier and sort of lower with the swing and that's going to
allow you to really work on that hip and glute activity versus when you start
going overhead it's going to be a lot more shoulders
we're working on that booty right now nice part of two more 1 & 2
awesome nice yeah
move number five is going to be unexpected exercise you probably expect
to see planks in this video but I tell you what guys
yes we will be working that butt for sure but she's really activate your glutes your entire
backside is going to be working
and if you activate the glutes we'll get some great gluteus maximus activity notice the
standard functions on the forearms
if you want to also come up on the handle shown that you want to come up on
the hands and nice really here we just don't want to see the dip in the hip
just like any good plank exercise
we're not getting the butt in the air she's squeezing it is how your legs are locked
out and we're really working that backside if you want to see 44 other
plank variations check out our 44 best planks video its pretty awesome
anyway the plank is an unexpected booty builder right there
move number six is deadlifts I would argue that this is the number one but we
actually have
few other options as you keep watching this video you're going to see a dead lift
fantastic we're going to show you a couple options
we're using the kettlebell deadlifts here you can use dumbbells you can use the barbell
really like kettlebells very versatile
so r - lets go ahead and show the standard she's got feet about
shoulder-width apart and she's just coming up driving up keeping the heels
down sending the hips back to the wall and then driving back up nice and tall
at the top
let's do a side angle so you guys can see that she's keeping the weight close
to the body back is flat and she's just driving up another . we were talking
about the neutral neck
you can see it the bottom shut this neutral spine right here especially the
neck a lot of people we don't want to do a show on that kind of that
oh that's the worst right they're going to lose a lot of power there and you're
going to burn your neck so we like to keep the chin tough
the whole time and this way we have that long neutral spine
awesome now we're going to show you a slightly variations like a foot
variations can be the sumo let's go ahead and face forward again with this
one and this one is going to get some inner thighs working and just hit the
glutes a little bit different
she's got the feet out about 45 degrees and as she sits down into this hermes
are going to go right over
total it's good we're going to give them a couple of these right down and up
come on up good and she's really activating the glutes as she's coming up
and then especially at the top
who and that's sumo deadlift both are great options the standard and assume
are fantastic like to work the glutes and different angles
speaking of which here's another option that many of you probably never heard of
it's called the b-stance deadlift it's just a slightly offset foot version
so let's show them that from the side Marta and she's going to go ahead
and what it is is basically she's offsetting the feet so that lets go
standard for a second just wear your phone or leaving
that's your standard position now from here she's going to go ahead and put her
go where he would be
and that's how you set up the beast and it's almost like one like but you have a
little more support that we got that foot down
that's going to allow you to use some heavier weight move through the most
with a little more control really work includes give them a couple wraps
yup and it's a slightly back here at the bottom but other than that we're really
working that one side and drive it up the beast and dead lived really gets a
long range of motion and in that exercise different than you would on
some of those other standard and sumo styles last one
awesome and you obviously do both sides are that those were great thank you
next move number seven squats
we know squats are fantastic glute exercise we're going to show you a
couple options right here we recommend first move standard bodyweight squats
watching going all the way down and up if you're just starting
what you want to do more of a metabolic type of activity without the weights
bodyweight squats where it's at right there it's going down up keeping the
heels down
come on up and she's nice and tall the top just in a nice and tall the top
glutes are tight back down
good and then let's go ahead and show them the plyo if you want to get a little
more metabolic with it
she's going to go ahead and just a little jump at the top and she's like a
ninja is just landing so soft and just sitting right down into it
I love that last one time
good another option we're going to show you guys with the kettlebell want to add
some weight
now we like goblet squats we're going to God bottoms up on the kettlebell she's
keeping a very close
she's going to just sit down into it d right come back up
now if you get the elbows to the top of the legs at the bottom or the inside
that you're really looking good
oh that's nice that's a nice deep squat let's give them a side profile on
this next one go ahead face me
yeah , kb goblet squats are fantastic get a little more core activity
it's a very comfortable position for the weight
if you want to use a barbell you can go back squats or fantastic front squats
you can use sandbags dumbbells all are good we just find the kettlebell very
versatile and well suited of all these activities guys
nice last one part of so good
last move move number eight lunges and lunges are really a squat variation on
one leg guys so if you have a good foundation with your squats and go ahead
and add lunges and there's a lot more balanced going on so it is a little more
complex but here's three variations that we like to do and the bodyweight squat
body weight lunges only
we're just going to give you guys a couple of reverse lunges she's
alternating feet every time dropping down as low as she can and then coming
back up now a couple of things one is her knee is tracking her foot so it's
it's it's right in there
start coming with the knee too far forward you're gonna bang up that knee
and that may be why would you think you do lunges and hurt your knee so trying
to keep that alignment there
the other thing is she's going about 90 degrees with the legs and she's dropping
down into it but you get as low as you can
now from there we can do some plyo lunges so she's going to do the same
activity but it gives a little jump ahead and this is you want to add a
little metabolic
and plyometrics are really great for fat burning - so really tones those legs and thighs
she's using a little on arm activity there like it
good last one time good
and then one more variation is traveling lunges and you can do these traveling
lunges with weight without showing your bodyweight right now and you can do
these like if you're just outside going to help you workout at the park
she's going to travel right past me here and bring the feet together and then
back up and then if you run out of her like she is now I have to go backwards
with it or you go forwards
nice traveling one is great now we're going to start introducing some lunges with weights
right here we are using a steel mace
but if you have a barbell that you want to use that works fantastic too
doing some back lunges with weights on her back and she's going to perform the
one the same way
step back come on up she's just alternating feet every time you can also
do plyo with the back squats or lunges and even travel so we're just going to
show the last one right in place that you doing doing a little bit amount of
space
just do the reverse lunges perfect with the weight on the back
good and finally our favorite variation with weight is -
kettlebells by the waist for the lunges
let's go ahead
a few more the reverse lunges Martha and she's just really gotta maintain that
good posture as she's stepping back now you have two dumbbells that works
fantastic too but the kettlebells because the weights at the bottom
just very versatile and different kind of challenge
so if you have dumbbells that will work too you can also do some traveling with
these forward lunges or reverse like the reverse less strain on money for natural
that last one time
awesome job
we recommend incorporating these glutes exercises is into your glute workouts either
for reps for time so rep range is going to be about six to fifteen reps and as
far as time you can go into your circuit buttocks workouts for 30 to 60 seconds each
be sure to let us know which one of these glute exercises is your favorite
if we left out any make sure to LIKE and subscribe to Max's Best Bootcamp fitness youtube channel you guys we
hope you liked this video
Martha thank you for coming from NYC. great stuff you guys have an
awesome day!