Namashkar to all the viewers, how are you all
with a new workout video I’m here in front of you again
and in today’s workout video
I’ll tell you that how you can strengthen your glute muscles
and can develop a rounded butt
I’m making this video specially for all the boys
because they think that only girls need to develop a butt
that’s why watch this video till end,let’s start our video
whenever I go to gym
Maximum boys have only one question
how to grow a good biceps , how to develop a chest
how rounded shoulder will we make
but till today none of the boys have ever
asked me how to make a rounded butt
about how to strengthen our glute muscles
that is why I want to make todays video
because glute muscle is a very important muscle
because as you walk , run or do a normal get up and sit
then the glute muscles is the one that works the most
that’s why it’s important to make it strong
along with it whenever you perform your workout like
squats ,deadlift , or any other press movement
then also it’s very important that your glute muscles are strengthen
that’s why in todays video I’ll show you 4 such
exercises that will strengthen your glute muscle
and along with that, will give you a well shaped rounded butt as well
you only have to add this exercises in your weekly schedule
1st exercise that I’m suggesting to you all is Hip thrust
You will require a flat bench
the correct way of doing is just lie down but you have to make sure while lying
that you don’t place your whole back on the bench
basically the corner of your bench should remain a little below to your shoulder blades like this
after that your foots will not be too far forward or too far back
they will remain a little forward to your knee like this
from now on we’ll start performing the exercise
means we’ll lift our hips in full range of motion
just make sure that full range doesn’t mean
that there is an arc in your back means
You don’t have to do a hyperextension , means your repetition end when
basically your shoulder, pelvic and knee makes a straight line
that means your repetition is complete , and there you’ll
squeeze your glute muscle , breathe out stay there for a second
and then release it slowly , very slowly
lift ,squeeze and hold
when you start doing 20-25 repetition easily then you will
add some weight , means put the weight on pelvic bone
just make sure that it’s not too much weight
there should be complete range of motion
and you are able to squeeze your glute muscle efficiently
breathe out, hold, squeeze,
very carefully
I’ll suggest you that you should at least
do 12-15 repetition with weights and of 4 sets
2nd exercise that I’m suggesting to you all for glute muscles is
Hyperextension , we’ll use some tricks and
tactic here you must understand them
firstly where will we place this adjustment
how much height it should have
so its corner should be slightly lower than my pelvic bone
how? , see here
I’ve already adjusted it , you adjust it according to you
here is my pelvic bone and there is pads corner
2nd thing whenever you are performing it
instead of placing your foot straight point it a little outwards pointed
that will increase glute muscle involvement
now , generally in hyperextension you go down straight and then come up
here the trick is that you have to round your back means arc it
means like this , basically round in front too and like this too
now you will go down from here and then will come up
you just have to make sure that you don’t come up too much high
because that will involve you lower back too much and glute
but we have to involve lower muscle less and glute muscle high
so round back go down and come up only that much that your body
basically stay parallel to the pad , without any hyperextension
now watch it correctly
slow down and up , squeeze your glute
breathe out , stay there for a second and then release
if it’s easy for you to perform , then you can hold some weight like this
lets go , control , lift , squeeze, breathe out
squeeze your glute muscles and then slowly
you have to feel each and every repetition
i will suggest a repetition range of 12-15 for about 3-4 sets
3rd exercise I haven’t seen any guy do it
but you should perform it because boys should also have nice glutes
we will perform this exercise with the help of a band
because many gyms does not keep any abduction adduction machine
don’t worry just buy a band like this and perform it on a floor
so before we start you just have to make sure that your hands
comes directly below your shoulder and
Your knee that should come below pelvic bone
we will start our exercise from here on
lift a knee and raise it as much as you can
when it is raised at your maximum, squeeze your glute muscle
and breathe out , place down your knee back again
without letting it touch the floor lift it again and breath out
in a very control way and squeeze glute muscle
feel each and every repetition, contraction
I’ll suggest you that you have to do more repetition
25-30 repetition in every set and
once one leg is finished start performing from another
that will be your one set and 2-3 sets
4th and last exercise for glute muscle that I suggest to you all is step up
for which you will require a platform like this
whose height will be about to your knee level
and after that put your one foot above it and with the help of
that foot only go up and straighten your knee , squeeze your glute muscle
and breathe out but as you are seeing right here that I have put my other foot upwards
just for the demonstration but you don’t have to put that foot upward while performing this whole set
come down slowly , balance , up and in a very controlled way
breathe out after coming up , squeeze out your glute nicely
perform this exercise with both of your legs
12-15 reps with one leg and then same with the other
if you are feeling it is very easy for you
so you can hold some light dumbbells in your hand
and I will suggest you about 3-4 sets
those people who have more seating jobs always
Complain about pain in their lower back , and reason for that is
when you seat for a very long time ,
the blood flow in your glute muscles decreases ,
due to which your lower back get a strain and for all of them
there is a glute awakening exercise I’ll explain it quickly
perform it at least 1-2 times in a day
exercise 1
first of all stand straight ,turn the claws to the outside
like this and from here
lift your heel with your knee as straight as possible
and after coming here squeeze your glute muscle , hold it and breathe out
go down slowly , and continue this for 10-15 times
now 2nd exercise , do it with the help of a support
in which put your foot forward and lift and make sure while lifting
your claws should not go outwards and you’ll start basically
from inside of the other leg like this , lift from here and breathe out
focus on your glute muscle
our 3rd exercise will be in which bring your foot backwards
but make sure whale taking your foot backwards
never bring it forward to your other leg, so basically
keep it only in the backside , breathe out ,
squeeze your glute
first exercise , second and third perform all at least 10-15 times with 1-2 sets
this was our todays video , hope you all will like our video
you don’t have to perform all these exercise in a single day
if you perform any 2 of these exercise with any muscle group
then it will be enough for you
I will keep on making content like these for you people
will keep presenting it in front of you
till then goodbye , namaste