BUILD UPPER GLUTES AT HOME ROUTINE🍑 | GROW BOOTY IN 45 MINS

Summary

This workout video focuses on an at-home glute routine aimed at building the upper glutes or ‘top shelf’ for a lifted, perked booty. The video includes exercises like single-leg hip thrusts, banded kickbacks, glute bridges, and frog pumps, all designed to activate and strengthen the glutes. The trainer emphasizes repetition, time under tension, and proper mind-muscle connection for optimal growth. Viewers are encouraged to start at home to build a strong foundation before transitioning to heavier weights at the gym. Additionally, the video promotes live weekly masterclasses for further guidance on glute growth and fitness.

Takeaways

• 😀 Focus on building the upper glutes with this at-home workout, designed to lift and shape the booty.
• 😀 Consistency is key: Repeat this workout two times a week for best results in glute growth.
• 😀 Warm-up with fabric booty bands, including 2 sets of 15 step backs and 1-1.5 minutes of lateral walks to activate the glutes.
• 😀 Use single-leg hip thrusts to target each glute individually, focusing on contraction with lighter weights (15-20 lbs).
• 😀 Incorporate banded hip thrusts to maintain tension and improve mind-muscle connection for better glute activation.
• 😀 Straight leg kickbacks with two bands help target the upper glutes and should be done standing with proper hip extension.
• 😀 Feet-elevated glute bridges with added weight and band resistance enhance the range of motion and glute squeeze.
• 😀 For advanced activation, perform burnout exercises like banded frog pumps and donkey kickbacks, aiming for higher reps.
• 😀 Prioritize learning glute activation at home before progressing to heavier weights or gym equipment.
• 😀 At-home training allows for significant progress in the first 12 weeks, making it ideal for beginners or those new to glute training.
• 😀 Focus on adequate calorie intake, especially protein, to support muscle growth while minimizing fat gain for optimal results.

Q & A

How often should you do this upper glute workout?

This upper glute workout should be done two times a week to see significant glute growth, especially targeting the upper glutes, which tend to be more stubborn.

Why are the upper glutes considered stubborn to grow?

The upper glutes are considered stubborn because they are often harder to activate and isolate, making consistent and focused exercises necessary for growth.

What is the purpose of the fabric booty band in the warmup?

The fabric booty band is used in the warmup to activate the glutes, particularly the lateral and upper glutes, by performing step backs and lateral walks, helping with hip extension and glute activation.

How does the single-leg hip thrust help target the upper glutes?

The single-leg hip thrust isolates one glute at a time, putting all the focus on a single glute, which helps activate and build the upper glutes more effectively, especially with lighter weights.

What’s the significance of ‘mind-to-muscle connection’ in this workout?

The mind-to-muscle connection is crucial for ensuring that the glutes are properly engaged during each movement, helping to activate the upper glutes and achieve maximum contraction and muscle growth.

What role do banded hip thrusts play in this workout?

Banded hip thrusts are used to increase time under tension and provide additional resistance, helping to activate the glutes further while maintaining a focus on the upper glutes through consistent tension.

Why should you focus on keeping the knee aligned during kickbacks?

It’s important to keep the knee aligned to maintain proper form and target the glutes effectively. If the knee is not in the right position, it could reduce the focus on the glutes and lead to improper activation.

What’s the difference between feet elevated glute bridges and regular glute bridges?

Feet elevated glute bridges allow for a greater range of motion, enabling a higher hip extension and deeper glute contraction, which helps target the upper glutes more effectively compared to regular glute bridges.

How does using a BFR (Blood Flow Restriction) band enhance the workout?

BFR bands are used to restrict blood flow to the muscles during the workout, increasing the intensity and muscle activation without needing heavy weights, which helps in building glute strength and size more efficiently.

Why is it recommended to start at home for beginners before transitioning to the gym?

Starting at home is recommended for beginners because it allows them to learn the correct form, develop glute activation, and get used to the exercises without the pressure of lifting heavy weights in the gym. This foundation helps in making better progress once transitioning to the gym.