At Home Glute Workout Burnout Butt and Thigh Workout
Video taken from the channel: FitnessBlender
5 Min BUTT & THIGH Workout | Standing Only No Equipment
Video taken from the channel: Koboko Fitness
BRUTAL HIIT Workout! // Legs, Glutes + Thighs
Video taken from the channel: Heather Robertson
Glute Medius, 5 BEST Hip Exercises for An Attractive Booty
Video taken from the channel: Bob & Brad
Glute, Inner Thigh & Outer Thigh Workout Butt Lifting Exercises + Inner and Outer Thigh Exercises
Video taken from the channel: FitnessBlender
Gluteus Maximus (Glute) Strain Stretches & Exercises Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Place hands behind the back and tip forward until back is parallel to the floor and flat, abs braced. Take left leg out to the side, resting on toe. Squat with the right leg while simultaneously lifting the left leg a few inches off the ground in a leg lift. Bring the left toe.The lying hip adduction is an exercise for the inner thigh muscles.
Lie on your side, bend your top knee, and plant your top foot flat on the floor in front of your bottom knee. Flex your inner thigh muscles on your bottom leg to lift your bottom leg off the ground. Hold for one second and then lower.8. Floor hip flexors. This exercise stretches your hip flexors, thighs, and glutes.
Instructions: Lie on your back and pull your right leg into your chest.Alternating Leg Circles. This exercise is AMAZING for the mobility of your hips. You will develop the hip flexors ( muscles that flex the hip) and inner thighs (adductors). In addition, your core is developed due to a high core engagement and stabilization.
Today I’m sharing 9 of my favorite hip and glute strengthening exercises that’ll stabilize your hips joints and help you get relief from pain. I’ll be including bodyweight exercises, banded exercises, as well as a few more challenging variations using sliders.Stand with your feet hip-width apart, holding a dumbbell in your left hand in front of your left thigh, palm facing back.
Shift your weight to your right leg, and lift your left foot a few inches off of the floor behind you. This is the starting position.The side lying hip abduction exercise is the go to for early hip abductor strengthening. This exercise targets the Glute Medius, Glute Minimus, and the TFL. Another great exercise for early hip stability and targets one of the most commonly weak muscle groups is the general population.
These exercises will help build and strengthen the gluteus medius: Frog pump Lateral band work Side lunge Banded kick-out Skater lunge Side plank hip abduction.The hip thrusters are arguably the best exercise for the gluteus maximus. It elicits much more muscle activity in the gluteus maximus as a barbell squat or deadlift and that’s primarily because 4 unique characteristics of this exercise: The hip thrust is primarily a hip extension movement.Feel the stretch in your glute and hip.
Yoga squat Stand with your feet shoulder-width apart, then bend your knees and drop your butt directly down to the ground.4 New Gluteus Medius Exercises for Strength and Balance. Luckily, I’ve never had to deal with a weak glute medius because I grew up playing hockey. Every stride in skating requires hip abduction – the main glute medius action – so anyone who has spent a lot of time on the ice is probably in the same boat.Align the shoulder, hips and anklebones in a straight line and hold the face parallel to the floor.
Next, step one foot up to the outside of the same-side hand before returning the foot to tis original position and alternating sides. This exercise will help activate the Gluteus Medius and Hip Flexors. Perform 5-10 lunge steps with each leg.The best butt and leg exercises, according to a fitness trainer. These six exercises will wake up your glutes and thighs after sitting all day.
Go:Step sideways onto the box with your right leg only, then contract your abs and squeeze your left glute as you bring your straight left leg behind you in a kickback motion. Hold for one count, then release the glute and step carefully off the box with your left leg, followed by your right.Single leg exercises increase hip muscle activation. When you stand or exercise on one leg, all of the muscles of the hip must work extra hard to stabilize your pelvis. This exercise works your glutes and hamstrings as well as your hip adductors and abductors.
It’s also useful for improving your balance.
List of related literature:
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| from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women |
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| from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners |
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| from Art and Science of Raja Yoga: Fourteen Steps to Higher Awareness, Based on the Teachings of Paramhansa Yogananda |
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| from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from From XL to XS: A fitness guru’s guide to changing your body |
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| from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health |
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| from Bodyweight Strength Training Anatomy |
52 comments
i feel nothing in my lower glute but everything in my thigh. what do i do?
hey Jo, I have trained my backbend yesterday and my glutes hurt rn. I don’t really know what happened but I think it happened bc I pushed my hips upwards. Do you have an idea what exercises could help, cause it really hurts (I didn’t do any squats or sth)
I’ve already done the exercise in this video but nothing changed:(
Hi!! Im a dancer and I always get pain in my right lower butt after stretching. I was wondering if you had any idea of what it was and how to fix it?? Please help, it gets in the way with dance and cheer
Hi i have a small tear in the gluteal region would this be suitable to do.
This exercise will help for sure. Had the same problem 2 years back and got recovered. But, the old strain returned due indiscipline i have everyday. Time to get better once more. Thank you. Your video helps a lot.
First of all Thankyou doc for the great information about how to stretch the muscle.i have issue with glutes Right butt cheeks is smaller and weak its like dimple on the butt what should i do plz help me for getting this worse situation
I hurt it yesterday in a football camp and it hurts really bad even when I walk should I do these stretches?
bob & brad aka the creepy uncles you would never leave alone with your kids.
If you want it to be harder, use a resistance band. I did and my legs and glutes are on ��
What should I do if it starts hurting more? Or if it feels like I’ve pulled something else ��
This was a great workout I’d love to see alternatives for those folks who can’t do full jumps. The split squat jumps are a no-go for an old runner like me:)
That’s the first video I watch from you. I’m surprised. Nobody was able to motivate me but you did it. Great video
THANK YOU, DOCTOR! I pulled my left glute and the hardest exercise for me was the figure 4 stretch and not the squat at the end. Any idea why that might be? I pulled it when I picked something up from the ground in a sort of squat motion and I almost yelled in agony. Haha
Holy crap that was intense.. but i love it maybe i need a wheelchair tomorrow to get to work but no pain… 😉
Killer leg workout. Combined it w her triceps /shoulders /.biceps I’m drenched and sore.
this is just awesome <3 once u get used to it, u can actually do it:D
Always solid advice/content. Pulled my left glute, trying to get back on track!
Hi Dr. Jo, Can I do glute strengthening exercises every day?
Does anyone else feel their own pulse on the pelvis after doing this? Cause I do. I loved it.
Can someone tell me they’re results because I’ve found other videos where people say they work but there’s been no results for me.
i’ve always wondered, are you supposed to squeeze the glutes at the top of the squat jump?
Hey, I was wondering if you could help me. I can never activate my left glute max and when I try I just get pain along the side of my butt. My right glute worked perfectly fine and I could always activate it however recently it’s started to get weaker too and I’m struggling with trying to activate it again. The side of my butt completely takes over and I end up feeling nothing in the centre of my butt. Any advice?
I’m not sure if anyone will see this.. But… I’ve tried this one a couple times and usually get just 2 rounds through. I’ve been working out a few months have lost 50 lb and thought about stopping..I had done a 40 min. cardio before this lower body routine and was feeling a little fatigued in my legs from it… But I told myself no, I’m finishing, regardless. I’m really proud I pushed through and an grateful my body is getting stronger and fitter. Thank you for putting these workouts out there.
I get really bad, sharp pain when I lift my bad side’s leg above my head while lying on my back. The pain radiates throughout my uppermost glute area, from the sacrum to the hip. The cobra pose makes that pain in the upper glute feel a really sharp pain as well. Do you think this is a glute issue, or do you think it stems from a herniated disc? I’ve seen several doctors and no one can provide a consensus diagnosis of what the main issue is
Did this as part two of Day 5 of “FB Burn Round 2”, and BOY was this brutal! Great workout 😉
LOVE this workout! it is challenging but not unbearable. i feel the BUURN. plus i can do it at 10pm in my third floor apartment bedroom and no one notices!
Thank You Dr Jo. You always have the best advice and treatments
i know the first stretch! my old teammate did it all the time before races to get ready haha. it really works miracles tbh
I love the fact that you show the amount of calories burnt in every video
When I sleep I have pain in my hip. Wherein I can’t sleep on side
I was just wondering if these stretches help people with a tight and stuff butt to make it more flexible and normal
Just did this for the June programe. This was the toughest one yet for this month! 20 minutes later and I’m a tomato on the floor��
I’ve got a problem that’s been bothering me more than a year now. I can’t feel my right glute when I do lunges or bulgarian split squats. I can’t feel any burn or anything because it won’t activate. I’ve seen both a physiotherapist and osteopath but nothing seems to work… The only thing I do feel is my knee eventually start to hurt. I’m under the impression that the problem is somehow caused because of an imbalanace in the hips or glutes. The osteopath I went to told me that he thought my right glute couldn’t activate because the left glute or hip is weak and causing overload on the right one. Not sure if that’s the case or not. I just know I’m getting sooo sick of this… The osteopath has been cracking my back and hip/pelvis but I haven’t noticed any difference. The mobility is a little better (not as stiff as I used to) but I still can’t activate my glute. Any suggestions of what I could do?
Are the glute medius and quad muscles connected? My quad has been cramped for months and my glute on same leg is sore. If hold the glute while walking, my quad feels normal again.
Can you do more than one work out video in one day? Or just do one video and be done with it?
Guuurl! I keep on laughing while being inspired HAHAHAHA this is so nice haha
doc how can i clear or avoid scar tissue to maintain my power on my glute muscle? ty doc ��
Hi I did these stretches for a couple of weeks and I got my splits down today thank you! ��
I tore something in my glute. I heard a loud pop and it’s been two weeks. Made progress but still hurts to sit. Is there a way to gauge how severe the injury is by the rate of healing? Awesome video by the way.
Did this workout once again! I’m aiming to do this three times a week!!! I want to grow the gluteus!!
Me encantan tus rutinas las amo las amo! Saldos desde México bella!
I feel weakness in my glutes when I walk longer that ten minutes I’ve tried stretching it doesn’t seem to help
I had partial anterior hip replacement about 2 1/2 months ago. exrays show good healing. My regular doctor told me to do lunges and squats and I eveidently was doing them wrong and now I have pain in my butt when I walk. Started taking neproxon which was prescribed because I have scoliosis. How many times a day should I do these exercises. How long should I expect these exercises to start relieving the pain. Thank you. How
I’m a gymnast and I pulled a glute muscle and now whenever I try go into splits I can’t get all the way down, if I do these stretches every day do you think in a week or 2 I could possibly get them down again?
AAAAAAAAAHhhhhhhhhhhhhhhhhhhhhh..you are by far one of my favorite virtual workout instructors..thank you for the killer workouts.
Will this bigger my butt and will it increase the size of thighs.
What exercise is good for reducing inner hip pain? Or will stretching help it?
Will this help me I got hit in my butt right side 3 months ago with a forklift at work I got xrays they told me nothing was broke or fractured they told me it is sore now it just bother me sometimes it has a aching pinching feeling but sometime i wont feel it as much only when I sit down they recommend therapy but with this pandemic I’m not able to get therapy at the moment I’m not sure if it going to heal ever do you think this exercise will help? Also I think it still just really sore
Hello. I believe I have a glute strain. About 3 months ago, after sprinting in my yard, my left glute and hamstring were sore, much more than usual. I stopped running but I didn’t do any other treatment. The soreness continued and gradually abated but it’s still there. My range of motion is the same, but walking on an incline or up stairs or sitting on a fitness ball can be painful. Will these exercises help me?
Fuck….fuck…fuck….that hurts so much ��
sweating and my bones are shaking.
Done that and so proud of myself not giving up.
thank you so much��
Could you please tell how many calories can you burn by performing this routine? Roughly, I know it depends on the individual. Thanks.
Me after round 1: “oh, this might be too easy.”
Me after round 3: “LOL NOPE.”