How I Finally Grew My Glutes: Activation

Hey yall! Here is part 1 of my glutes series.

Background:

I’m just your average 25 year old girl who got fed up from not seeing any results. Even though I tried *everything* that every influencer recommended, after years of trying I was still incredibly flat with no glute gains to show for it……. I started doing a lot of research and then my own trial and error. I am happy to report that even someone like me, who reallllly has a hard time growing their glutes, can grow them with some good old education :)

I am super excited to share the details of what *actually* worked for me in hopes that it will help someone else.

P.S: Your body is beautiful.

List of activation exercises:
Banded Squats (pulse at bottom)
Banded Side Lunge/Squats (pulse at bottom)
Glute Bridges
Donkey Kickbacks
Fire Hydrant
Banded Kneeled Squat

I *PERSONALLY* do not count reps. Instead I do however many I can until it burns then add 5-6 more. I do this because it works better for me! If you need structure, try the workouts out, write down the number of reps it takes to burn, then add 5-6 more. Same thing I do, but just with concrete numbers personalized to your body.

I used to do 4 sets of these during the beginning stages when I focused more on activation. Now that my glutes are a lot bigger, I only do it once!
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Thank you all so much for watching! If this was helpful, please like, comment, and subscribe to see more content :)

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[abbyclark]

This queen better stop saying “this sounds stupid.” This is legit the most helpful workout video I’ve ever seen

[ortizgs]

her tips:
- glute activations. ( banded squats, banded side squats, glute bridges, donkey kick backs, fire hydrants, kneeling squats)
- mind and muscle connection. ( touching your muscle while you’re working out helps)
- standing shoulder width apart. ( moving around helps you feel your heels touch the ground)
- the way you do a rep.

[Bbkeegs]

As SOON as you said “touch the muscle to help focus/activate” I subbed asap. I’m an Massage therapist by trade - I know all sorts of things about muscles - and physically touching/light tapping a muscle increases your mind muscle connection. NO ONE talks about it . So thank you!!!!

[stephaniedowdy]

“ I had no booty to the point it hurt to sit on hard surfaces”. Dude same lmao.

[tadams]

my in depth notes
- feel the muscle u want to workout
- adjust footing to find where heels dig into the ground most
- lift from the butt (not from the leg)

exercises
- banded squats (pulse at the bottom)
- drive heels down and push knees out
- don’t use too tight of a band
- banded side lunge/ squats (pulse at bottom)
- foot ur squating towards should be more forward
- glute bridges
- banded
- make sure to brace ur back by engaging core
- U DONT HAVE TO GO UP ALL THE WAY
- push legs out
- donkey kickbacks
- banded
- u don’t have to go all the way
- stay in the middle area when doing it
- brace ur core
- put the band more towards ur knee
- lift with ur glutes not ur leg
- fire hydrants
- same notes as donkey kick backs
- banded kneel squat
- put band right above knees
- spread knees apart as much as possible
- hard resistance
- don’t go up all the way
- go slow and controlled
- don’t thrust
- ur supposed to feel it on the way down
- lean ur torso forward and dig knees into the ground

[frankie]

9:43 banded squats
11:17 side squats
12:30 donkey kickbacks
14:10 fire hydrants
14:34 kneeling squats

[strawwwberryjelly]

this made me remember this tweet: "idk if that makes sense" - a really smart and hot woman that just made perfect sense.

[ochukoawaritefe]

when she said the only way she could get the mind to muscle connection was by touching it I literally screamed "somebody finally said it!"

[cheyennearens]

I have watched countless videos for the booty and never once has someone said, do how ever many reps you can until it burns and then do 5 more, rather than doing your standard “15 reps, 4 sets”. You truly understand that everyone’s body is different and can tolerate different amounts of workouts. You have the best advice ever thank you so much girl!

[NikoTheHiro]

I felt right away that i could trust this Girl, all her thoughts are so relatable. THANK YOU!

[HappilyEverAutistic]

Lift your leg with your glutes, instead of lift your leg then feel it in your glutes. *Mind blown & game changer* you get a thumbs up for me!

[mandyhackman]

As a personal trainer and neuromuscular repatterning specialist, what you're talking about in a lot of this video is body mechanics and neuromuscular patterning (training the brain to body connection.) The reason you haven't heard it from most trainers is that it's actually a separate specialty! This is my nerd-zone so I was so excited to see you figuring out some of the techniques I use, like touching the muscle and finding the postural lines (aka "feeling your heels to feel your glutes"). From a kinesiology perspective, it's very difficult to use your glutes unless your deep core is activated (which isn't technically the same as "bracing" but I think is what you're actually doing when you say "bracing, " if that makes sense.) What will happen if you don't use your deep core, typically, is that you'll use your quads and hamstrings and skip over the glutes (and then your low back gets grumpy and usually your hip flexors do too). So, I would add to this advice figuring out how to activate your deep core in the first place. Also, please please for the love of Pete do not stop doing "activation" exercises! You can do fewer over time, but these exercises are what's known as "pre-hab"- meaning if done correctly they help keep your habits good and your support muscles strong so you keep progressing and don't run as much risk of injury.

[AuntyFlocks]

This is my first YouTube video ever, so I apologize in advance if it's not great or if I missed something! Please feel free to ask questions!

[ruthsam]

I love this! As a personal trainer and someone who’s lifted for years.. I’m so impressed! You’ve learned so much in a small amount of time that so many people don’t learn until way later in their fitness journey. You’re so great at explaining everything and the honesty is such a breathe of fresh air compared to so many fitness influences

[lovebirdharmonies]

The way you just made things so clear... I literally tried each thing you talked about as described and was like "omg, she's right... SHES RIGHT!" I can finally feel it in my actual glutes, not just my legs!! THANK YOU!!!!

[brittanybutler]

6:42 I paused the video and said let me see what home girl is talking about. I did my feet and circled around until I felt them in my butt and put my hands on my buns and started squatting. I actually felt the activation. Crazy....
Let me finish this video. You're onto something. Thank u . Damn thank u.

[TriniTsunami]

“I don’t start counting until it hurts”. ~ Mohammed Ali

[Weeflowerofscotland]

“ my butt was so small it hurt to sit “ Girl ….story of my life, I’m the same. I can’t thank you enough for these Glute videos. ❤️

[katie]

you actually seem like you care about helping us and wanting us to improve ourselves and our confidence. unlike others who gatekeep the info or don’t go into detail. loved this video you’re great!!!

[MIssyP]

Seriously, this is the most real, the most honest, and the most helpful exercise help video ive ever seen....like EVERRR!!