How to get BBL BUMS naturally with ONLY 3 Exercises!
Summary
TLDRThis video offers a guide to naturally enhancing glute muscles without surgery, suitable for all genders. The host dismisses squats and deadlifts as top glute exercises, emphasizing their role in compound workouts. Instead, three specific exercises are recommended: stationary lunges for stability, hip thrusts using a machine for better control, and modified back extensions to target the glutes. The video promises visible results and encourages viewers to follow along for a more defined physique.
Takeaways
- 🍑 The video aims to teach how to naturally enhance one's buttocks without surgery, emphasizing that it's applicable to all genders.
- 🏋️♂️ A well-defined gluteal region is considered a key to maximizing one's physique, regardless of one's current condition.
- 🙅♂️ Squats and deadlifts, though beneficial, are not the top exercises recommended for glute development in this context.
- 🚶♀️ Glutes are essential for walking and hip rotation, working in conjunction with the abs.
- 🧍♂️ The first exercise suggested is a stationary lunge, which can be performed without weights or with added weight for progression.
- 📏 For lunges, the step forward should be such that the shin is perpendicular to the ground, ensuring glute activation rather than thigh focus.
- 🔄 The hip thrust exercise is recommended, with the foot positioned to allow for a full range of motion and avoiding back arching.
- 🏋️♀️ The hip thrust machine is preferred for convenience and stability over barbell or Smith machine setups.
- 🤔 Back extensions, typically for the back, can be modified to target the glutes by focusing on hip thrust and rounding the shoulders.
- 🏋️♂️ For all exercises, control is emphasized on the way down and explosiveness on the way up for better muscle engagement.
- 🔢 The video concludes with a recommendation for sets and reps: three sets of 10 to 15 reps, with a weight that allows for failure at the given rep range.
Q & A
What is the main focus of the video?
-The main focus of the video is to demonstrate how to naturally achieve a better-looking buttocks without surgery, using specific exercises.
Why does the speaker emphasize that squats and deadlifts are not in their top three exercises for building glutes?
-The speaker emphasizes this because squats and deadlifts are compound exercises that work out multiple muscle groups, not just the glutes, and there are more targeted exercises for glute development.
What is the speaker's opinion on the importance of glutes in achieving a well-rounded physique?
-The speaker believes that defined and powerful glutes are a major way to enhance one's physique and that they are passionate about the importance of glutes.
What is the first exercise mentioned in the script, and how is it performed?
-The first exercise mentioned is the lunge. It can be performed by moving from point A to B or stationary, focusing on stability and ensuring the shin is perpendicular to the ground in the lunge position.
What is the recommended step distance for performing lunges according to the script?
-The recommended step distance is as far as one can go while maintaining the shin perpendicular to the ground, which may vary depending on the individual's height.
Why does the speaker suggest not using weight initially for the lunge exercise?
-The speaker suggests not using weight initially because the lunge exercise is challenging for the glutes even with body weight, and it allows for proper form and muscle engagement without the risk of injury.
What is the second exercise discussed in the script, and what are some variations of it?
-The second exercise is the hip thrust, which can be performed using a barbell, Smith machine, or a dedicated hip thrust machine.
What common mistake does the speaker warn against when performing hip thrusts?
-The common mistake to avoid is arching the back too much on the bottom of the movement; instead, one should keep the back straight, engage the abs, and maintain stability.
What is the third exercise mentioned, and how can it be modified to target the glutes more effectively?
-The third exercise is back extensions, which can be modified by rounding out the shoulders and thrusting into the barbell or pad, shifting tension from the back to the glutes.
What advice does the speaker give regarding the control of the weight during the exercises?
-The speaker advises to control the weight on the way down and to be explosive on the way up, while also ensuring to let the weight down slowly and not letting gravity take over.
What is the recommended rep range and set count for the exercises mentioned in the video?
-The recommended rep range is 10 to 15 reps, with three sets for each exercise, choosing a weight that allows one to reach failure within that rep range.
Outlines
🍑 How to Get a Free Natural BBL
In this introduction, the speaker discusses how to achieve a natural, aesthetically pleasing butt (BBL) through specific exercises, claiming it will look better than surgical options. They emphasize that everyone, regardless of gender, appreciates well-defined glutes, and how having a great bum can significantly enhance one's physique. The speaker also challenges viewers to engage in the comments if they disagree.
🏋️♂️ The Truth About Squats and AOS for Glutes
The speaker begins by explaining that squats and other compound exercises, though beneficial, are not the best for isolating and building glutes. They highlight the importance of understanding the specific function of the glutes, which includes hip rotation and assisting in walking, and stress the importance of balanced training for a well-rounded physique.
🚶♀️ Perfecting Your Lunge Form for Maximum Glute Activation
This section details how to perform lunges effectively for optimal glute development. The speaker suggests stationary lunges over walking lunges for better stability and emphasizes maintaining proper form to avoid putting stress on the thighs instead of the glutes. They provide tips on foot positioning and how to control the movement for maximum results, advising against rushing the exercise.
💪 Mastering the Hip Thrust for Glute Gains
The speaker discusses the hip thrust, emphasizing it as a superior exercise for glute development. They recommend using a dedicated hip thrust machine for convenience and better stability. Key tips include proper foot placement, maintaining a straight back by engaging the core, and controlling the weight during the exercise. The speaker encourages viewers to take control of the weight rather than letting gravity dictate the movement.
🤸♂️ Unlocking the Power of Back Extensions for Glutes
In this part, the speaker introduces back extensions as a somewhat controversial yet effective exercise for targeting the glutes with a slight modification. They describe how to perform the exercise to focus on the glutes rather than the lower back, suggesting adjustments in body posture and movement. The speaker concludes by sharing their preferred set and rep range and encourages viewers to engage with the video by liking, commenting, and subscribing.
Mindmap
Keywords
💡BBL
💡Glutes
💡Lunges
💡Hip Thrust
💡Back Extensions
💡Compound Exercises
💡Form
💡Explosive Movement
💡Shin Perpendicular to the Ground
💡Mind-Muscle Connection
Highlights
A free and natural method to enhance the appearance of the buttocks, which can be more effective than surgical options.
The importance of defined and powerful glutes for both men and women to maximize their physique.
A challenge to the audience to disagree with the importance of gluteal development and to share their favorite features.
The misconception that squats and deadlifts are the top exercises for glute development; they are compound exercises that work other muscles as well.
The actual function of the glutes, which includes rotating the hips and assisting in walking.
The first exercise introduced: lunges, which can be performed in two ways, either moving or stationary, to work the glutes.
Tips for performing lunges effectively, including maintaining shoulder-width stance and ensuring the shin is perpendicular to the ground.
The option to perform lunges with or without weight, depending on the individual's level of advancement.
The second exercise: hip thrusts, with a preference for using a dedicated hip thrust machine for convenience and effectiveness.
Common mistakes to avoid during hip thrusts, such as excessive arching of the back, and the importance of keeping the back straight and engaging the core.
The third exercise: back extensions, which can be modified to target the glutes instead of the back.
Instructions for performing modified back extensions to shift tension from the back to the glutes.
A humorous remark about the results of effective glute exercises, implying that people will ask if the individual's parents are bakers due to the size of their glutes.
A recommendation for the number of sets and reps for the exercises, suggesting three sets of 10 to 15 reps with a weight that allows for failure at the given rep range.
An invitation to like, comment, and subscribe for more fitness content and a call to action for algorithm engagement.
A suggestion to also work on leg development to complement the glute exercises, with a link to another video for building 'tree trunk legs'.
Transcripts
today I'm going to show you how to get a
free BBL naturally and it's going to
look way better than the ones you can
pay for even if you're a man woman or in
between we all love cakes I know you
ladies grel out man's behind just as
much as we do and don't lie I know you
do one major way to Max your physique is
to have defined powerful glutes if you
are 4 out of 10 at best you can easily
go up three points to a 7 out of 10 with
great bum do you disagree cuzz if you do
come fight me in the comment section
below and tell me what your favorite
feature is cuz if there's one thing I'm
passionate about is bundas think moto
moto likes you I like them big I like
them Brown I like them plumpy
[Music]
all right so before we get into the
exercises I need to tell you guys one
thing squats and AOS are not in my top
three to build glutes yes they're good
for the glutes however they're compound
exercise and they work out your other
muscles better as well as your glutes
and because the compound exercis is just
like the bench press you should be doing
their many ways bench on chest day
squats on leg day and deadlifts on back
day all all right so what does the
glutes actually do we know your biceps
lift up your arms your chest pushes your
back pulls your legs are made for
walking glutes what do they do one
purpose of the glutes is to rotate your
hips in conjunction with your abs and it
helps you walk by pushing with your
thighs and of course for a well-rounded
physique you need to work on your glutes
as well as the other parts of your body
let's move on to the first exercise l
you could do this either one or two ways
first way you could do it is to Lunge
from point A to B that way you can work
out both of your glutes at the same time
or you can do it stationary and working
out each side separately personally I
like to do it stationary this way you're
more stable and you don't take up as
much space in the gym several cues I
like to think about while I doing this
exercise is to stand shoulder whips
apart take one step forward whil it's
keeping the same stance shoulder the
whips apart if you do not do that you'll
be very unstable I see a lot of people
in the gym when they take the first step
forward to do the lunge they are in line
with the back foot so that way is you're
like balancing on the tight rope so if
you maintain your feet shoulder widths
apart while taking your first step in
the lunge you'll be much more stable so
how far should you take the step forward
so everyone is different if you're a
short King like me not so far you know
probably about 20 cm but if you're over
6t it's the difference story but what I
like to look out for is to take a step
far as you can where your shin is
perpendicular to the ground while it's
in the lunge position so I like to start
off from the floor to get my feet in
position and you can even take a little
plate or put your water bottle to mark
that spot if your lunges are too short
you'll work more on your thighs rather
than your glutes so you got to make sure
your form is correct and the good thing
about this exercise is you do not need
to use weight in fact you can actually
use your body weight if you're Advanced
and you're progressing through this
exercise and it's get and it's getting
easier and easier then of course use
weight but I'm telling you this exercise
is hard especially for the glutes you
would feel it and obviously always
remember on the way down control the
movement and on the way up be a little
bit more explosive and if you want to
step it up a notch as well find a bench
or platform to raise your back foot that
way you'll get a deeper stretch
deeper stretch equals more muscle growth
okay next exercise hip Frost there's
many variation of this there's the
barbell there's the Smith machines and
obviously the dedicated hip Frost
machine if I had the choice I'll stick
to the hip Frost machine this is because
setting up the hip frost on the barbell
or the Smith Machine T takes up so much
time and energy you got a HIIT Frost
machine in your gym use that cues for
this one is similar to the lunges so
place your foot as far out as your shin
is perpendicular to the
floor one mistake a lot of people do
doing hip Frost is they arch their back
too much on the bottom of the movement
you need to keep your back straight
engage your abs and how I like to do
that is imagine someone is about to
punch your
abs that's how you brace your core and
keep your back straight and it's very
easy with a machine it's very stable you
don't need to think about balancing so
just explode up and let the weight down
slowly again okay you need to remember
your Alpha don't let gravity take the
weight down for you you slowly let down
that weight don't let the weight boss
you around you need to take control of
that weight and again if you guys are
looking for the sets and rep I'll let
you know at the end of the video but for
now let's get on to the third exercise
this third exercise is a fairly
controversial one back
extensions I know what you're thinking
and you're right back extensions are for
your back but with a little modification
on how you perform that exercise you can
shift that tension away from your back
and into your bum pause if your gym
don't have a back extension equipment
then you can do this on the Smith
machine or the squat rack just place the
bar in line with the upper thigh and you
can lean over that to do back extensions
grab a weight and hold it close to your
chest when you're going down obviously
control the weight down however on the
we up instead of keeping your back
straight and overextending to work your
back so what you need to do differently
is round out your shoulders and thrust
into the barbell or the pad of the
equipment and that way you'll really
Target the glutes uh so if you're on the
back extension equipment you do not need
to
overextend go pass parallel to the floor
you'll then work on your lower back more
than your glutes after this you're going
to get people asking you if your parents
are Bakers cuz you got buns hun it's my
top three best exercises to Target your
glutes for the sets and Reps I like to
do three sets of 10 to 15 reps pick a
weight where you can go to failure with
10 to 15 reps if you found this video
useful like the video comment down below
for the algorithm And subscribe for gym
exp points and obviously you know with
big round plumpy glutes you need big
legs to go with that so click here to
watch my top three exercises to build
those tree trunk legs and I'll see you
there subscribe to n
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