No-Equipment Moves that Firm Your Glutes

 

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No-Equipment Moves that Firm Your Glutes | MyFitnessPal Dancing at 305 Fitness—a hugely popular dance-cardio studio in New York City and Washington, D.C., complete with live deejays and party lights—isn’t just about shaking what you’ve got. It’s about mixing high-intensity cardio and strength moves for a fun, effective workout. Four-way glute workout at home with no equipment 1. Fire hydrant to leg lift Fire Hydrant to Leg Lift YouTube TTwinsFit TV 77 subscribers Subscribe Fire Hydrant to Leg 2. Fire hydrant kick back Fire Hydrant Kickback Combo YouTube Timera Love 58 subscribers Subscribe Fire Hydrant 4. Bent.

A 6-Move Resistance Band Circuit for Your Butt Resistance band moves are a great way to train your glutes, since they build strength and stability in your lower body. Without moving hips or disconnecting feet, engage outer left glutes to drive left knee straight up toward ceiling. Reverse the movement to return to start.

That’s one rep. Perform 10 to 12 reps on. The best exercise to maximize your gluteus maximus is Forward Step-Ups. This move recruits far more glutes than quadriceps and can be done anywhere with just a.

Squats work the legs not your glutes. You need to really get deep into the glutes and isolate them with static moves. Superman move, donkey kicks and lunges with back leg elevated on bench or chair and front leg out in front. Septh calls them lunge complexes because you’ll make forward, reverse, and lateral moves.

Don’t get stuck thinking this move only targets your legs, though. No matter the variation, you’ll be working your glutes, calves, and hamstrings. You’ll also use your core and lower back for balance. Get ready to build your curves with “Queen of Home Workouts” Brittne Babe.

The combinations of no-equipment moves like killer planks, scissor crunches, and l. If you’re looking for a quick and effective workout for your glutes, this high-intensity interval training (HIIT) circuit comes out on top. These moves target your fast-twitch muscles to boost your strength, endurance, power, and agility — no equipment required.

This 20 minute workout routine targets the glute muscles to lift, tone and shape the glutes. ♥ Our FREE Yoga App for Apple: https://apple.co/2MhqR8n ♥ Our FR.

List of related literature:

The problem with this statement is that it’s nearly impossible to know which subdivisions of which gluteal muscles you’re working during a movement, especially when the hips move away from neutral in terms of flexion (bending your hips or lifting your leg), abduction (moving your leg away from your body), and rotation.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Straightening up (extension) from such a position is therefore initiated by the hamstring muscles on the back of the thigh and the gluteus maximus muscles of the buttocks.

“Anatomy and Physiology for the Manual Therapies” by Andrew Kuntzman, Gerard J. Tortora
from Anatomy and Physiology for the Manual Therapies
by Andrew Kuntzman, Gerard J. Tortora
Wiley, 2009

This action will prevent overactivation of the lower fibers of the gluteus maximus, piriformis, and other deep external rotator muscles in the buttocks, enabling the low back to lengthen and the sacroiliac joints to move freely.

“Ashtanga Yoga The Intermediate Series: Mythology, Anatomy, and Practice” by Gregor Maehle
from Ashtanga Yoga The Intermediate Series: Mythology, Anatomy, and Practice
by Gregor Maehle
New World Library, 2012

Contracting the gluteal muscles can also prevent medial hip rotation if this motion occurs during single-leg stance.

“Diagnosis and Treatment of Movement Impairment SyndromesE-Book” by Shirley Sahrmann
from Diagnosis and Treatment of Movement Impairment SyndromesE-Book
by Shirley Sahrmann
Elsevier Health Sciences, 2013

Weight shifting with gluteal squeeze on the stance lower extremity (1) Progress to standing on 1 leg with correct alignment (2) Progress to resisted activities of the opposite leg while standing on the affected leg B. Gluteus maximus muscle 1.

“Movement System Impairment Syndromes of the Extremities, Cervical and Thoracic Spines E-Book” by Shirley Sahrmann
from Movement System Impairment Syndromes of the Extremities, Cervical and Thoracic Spines E-Book
by Shirley Sahrmann
Elsevier Health Sciences, 2010

Similarly, the torques at the joints are also coupled: As one lowers in the squat position and increases the flexion angles of the joints, all of the muscles in the chain increase their internal torques.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

The moves work to bolt the muscles in these key places to lift the glutes, firm the outer thighs, contract around the hip flexors, and connect all the muscles in your upper body so

“Tracy Anderson's 30-Day Method: The Weight-Loss Kick-Start that Makes Perfection Possible” by Tracy Anderson, Gwyneth Paltrow
from Tracy Anderson’s 30-Day Method: The Weight-Loss Kick-Start that Makes Perfection Possible
by Tracy Anderson, Gwyneth Paltrow
Grand Central Publishing, 2010

When a person stands on one leg or walks, the gluteus medius, gluteus minimus, and tensor muscles of the fascia latae act in synergy to stabilize the hip joint by abducting the hip (pelvic tilt).

“Gray's Anatomy Review E-Book” by Marios Loukas, R. Shane Tubbs, Peter H. Abrahams, Stephen W. Carmichael
from Gray’s Anatomy Review E-Book
by Marios Loukas, R. Shane Tubbs, et. al.
Elsevier Health Sciences, 2015

Gluteal Muscles Glute Squeeze on Elbow/Knee-Body Resistance, Elastic Resistance, Leg Weights Movement-Support weight on elbows and knees with elbows under shoulders and knees under hips, shifting weight slightly to the same side arm as the working leg.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Straightening up from such a position is therefore initiated by the hamstring muscles on the back of the thigh and the gluteus maximus muscles of the buttocks.

“Principles of Anatomy and Physiology” by Gerard J. Tortora, Bryan H. Derrickson
from Principles of Anatomy and Physiology
by Gerard J. Tortora, Bryan H. Derrickson
Wiley, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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66 comments

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  • I absolutely love this workout! I don’t think i have sweat this much with any other workout. Not even hiit i’m not joking i think i’m in love with you

  • of course this is all about ego and having a nice ass but I do it because I have no core I have a huge ventral hernia that has to be surgically repaired and so I have nothing to keep my back together… My front core is gone ��..if I didn’t have strong glutesI wouldn’t even be able to walk very well so I having a strong glute muscle really helps your back which is why I do it..

  • She’s a goddess! Oh gosh, she’s breathtakingly beautiful with perfect hair and skin. And that physique! Oh my, oh my! Can’t stop staring. Guilty.

  • I normally squat with 176+ pounds and any at home workout would be too light for me! But with this workout paired with your second at home glute video is working great! Thank you so much!

  • The very is a very good Excerise I am loved to Excerise and I am going to do it.It move your body in good shapes and stretching of limbs and tighten Muscles. Many thanks for sharing the Video.

  • Fantastic workout in would like to train with you guys every week and I’m gonna make sure that I press that subscribe button ❤❤❤❤❤❤❤❤❤ I’m feeling the pressure on my butt and my thighs right now ��

  • Cool thank you for sharing this. I travel a lot and I don’t always have the time to hit the gym even the ones in the hotel after a long day so being able to do these exercises in my room is super convenient! No need for equipment and I can pretty much do it anywhere

  • Why is it that some of us our butt still remains the same despite the number of butt training ��������. But others hv the perfect butt

  • Even if I wear eyeglasses, I can’t see any difference. What I’m trying to say is that her butt has nothing special, it’s still flat, but I must admit she’s pretty fitted. I might need a new pair of eye glasses though

  • 32 y/o male here with lower back problems which using weights worsens. This workout was perfect! Legs are hurting (but not the back) thanks!

  • Ok so can anyone tell me how long tell you start to see changes cause I’m at a month doing this 2 times a week and I don’t really see anything yet! Motivation low

  • Please i need your advice, I’m comfortable working out on an empty stomach (without eating anything at all) then after working out I eat enough of protein and carbs. Can I still get the results?

  • You shit the money and money for you alpha is so you alpha and I can get it for the next one and you get it to me please please let us get it and

  • DAY 29!! A super awesome lower body circuit �� I apologize for the lighting on this video and tomorrows (day 30). The outside conditions were not the greatest!! Much love and see you tomorrow! xx

  • Your instructions are very good. Do you have a whole at-home workout; the follow along type? Our gyms are closed, again. I appreciate your guidance. I definitely don’t want to be home and do nothing. This helps with getting off of the couch. Thank you again.

  • Honestly I felt the burn of this exercise it’s worth it for what you want to achieve on your body goals and maintaining good fitness.

  • The normal Bulgarian thing was decent but the jumping Bulgarian whatever killed me for real. I’m just gonna lie on the floor for the next 10 years

  • I did the clam shell with a band like you show in another video and OMG. That combined with donkey and dire hydrate non stop per round well cause the fire �� alarm to go off. I love combination moves.

  • Those who dislike this video, Shame On You! This guy is doing his best to help people (like me). What have you guys done to improve your own physical condition and that of the others! Yes, he might earn money from this video, so what? He is a pro and he deserves it. Thanks Max for the great work, keep it up.

  • Sumo squats are great for targeting all parts of your glutes AND your inner thighs. Don’t forget to squeeze the booty SUPA TIGHT. Love this workout!

  • Very informative video 1000x than those with millions of views with hot chics practicing all the workout with no proper demonstration!
    Thank you so much will be adding this to my routine

  • i started this 3 days ago and day 1 i could only manage 15 minutes,yesterday and today done whole 30 minutes,yeeeeyyy, imma do this for a month or just make it my lifestyle…….you guys do really give someone the morale….cheers

  • I took some brakes, but overall this is a great workout. I’ve built tightness in my butt for the first time in years!!!
    And I’m not a spring chicken, I’m in my forties. I just left a toxic relationship, and I’m working on me. THANK you so much for posting your videos!
    I have subscribed

  • loved doing this workout… I didn’t even realize and I reached to the end. This is the type of workout everybody loves to do. Other workouts just kill us.:D

  • See I want to do this, but….
    My bed is really comfortable and…
    I’m afraid I’ll ruin everything above my head my height is an issue too lmao

    Too tall……and I mean TALL…..

  • At 82 in July, I noticed my Glutes, were getting flabby. These are a bit much for me, but I’ll adapt them.
    Never thought I’d ever have a flabby butt, but I did. Nice to know, I can work on them.Thanks.
    PS, maybe adapt your method for us Seniors.

  • New here.
    6AM workout. Used this for glutes and included #letsfit medium resistance band.
    I’m drenched.
    Awesome burn! Thank you madfit!

  • Excellent video content! Excuse me for butting in, I am interested in your thoughts. Have you heard the talk about Chireetler Amazing Butt Rule (probably on Google)? It is a great one off guide for learning a simple solution to get an amazing looking body without the hard work. Ive heard some decent things about it and my buddy after a lifetime of fighting got excellent success with it.

  • Gotta love the “gay hurls” from closet queens. This is about maintaining a healthy approach to a healthier life. Luna eb. is operating with his wishful thinking tab. Pathetic punk

  • on your fitness journey, did you notice any change in your calves? My biggest insecurities are definitely the large size of my calves and I was wondering if fat loss in general could reduce its size.

  • Hey, I love all of your workouts and especially this one! But when I do this one I find that it hurts my lower back, what can I do to fix that? I hope you see this, I love you, you are so inspiring to me!❤️

  • It’s still shock me just how some people don’t know about Clegenatur Methods (look on google search engine) although many people increase their cup size with it. Thanks to my buddy who told me about this. I have increase my breast size naturally.

  • Alot of women have hips like buckets and do not feel comfortable running. I would say learn to prance lift the knees high with each step. Then go for prancing walks lifting your knees to the beat with music. It will give a nice butt and harden the thighs, effortlessly, as you can raise a hair or go for the full 90 degree angle

  • Any one tried the Clegenatur Methods (just search it on google)? We have heard numerous awesome things about it. a lot of people increase their breast size without surgery using it.

  • Great video! Please have her do more of these types of videos. She had great form and she did a great job. He did great also. Thanks a lot!!!!

  • These are awesome exercises! I will have to add them to my workouts I do… I actually made an awesome ab workout that works SO well. Subscribe if you would like to see!! Burns more than ANY ab workout I have EVER seen! 2 minutes and I’m so worn out!! I have been doing this workout for a month(while still a lot of healthy food and some unhealthy foods) and have lost 20 pounds off my waist!

  • Thank you for sharing this, Marcus!
    I appreciate your encouragement and ideas, and look forward to renewing my efforts to engage my readers.
    https://www.fitbites.co.uk/

  • Your a big bro, and very sharp looking. I run everyday for about a hour, and swim most days. I like long lean muscle for myself and find if I do weights my legs get really big fast. So I do a lot of stretching instead. Cheers for the videos…

  • Decided to do a leg/butt workout coz I injured my shoulder lifting weights, and now both are injuredd HAHAHAHA jk. Would love to stick to this workout for a month or two HEHEHE LUVIN IT!

  • Thanks for these exercises! Enjoyed a lot even if it was a bit hard to do it all in a row. I feel so fit after doing these exercises a couple of times! 😉

  • Sumo squats
    Jump squats
    Lunges
    Jump lunges
    Bulgarian split squats
    Bulgarian split squats with jump
    Kickback
    Fire hydrants
    Bridges
    Single leg bridges

  • So I’m working out because I feel insecure about my leg and I go downstairs get a drink and and my ma get all up in my face thinking I did something with someone even tho I showed her my YouTube history full of leg and yoga workouts and then on my tablet full of music and memes and she has the audacity to say that I’m with someone

  • WHERE SHOULD I PUT THE WEIGHTS WHEN IM LYING ON THE GROUND??? I dont think i can put them on my butt or my legs, they’d definitly fall ��

  • I’ve been doing it for more than a month a the results are truly amazing. I’m a slim person although my legs always were bigger. Now people are actually saying how great they look. Don’t give up and do it once a day. These 15 minutes can REALLY change your life

  • I didn’t realize smaconsum Mens Boxer Briefs was as exciting as it was in Boxer Briefs, but my motivation to work out my hips has grown

  • I’ve been incorporating this workout into my weekly routine for the past couple of weeks, and I’m already seeing results. Thanks a lot!

  • Hey, how do you think, how many calories does this workout burn?
    By the way, these excercises are perfect, thanks for motivating me to work! xx

  • This was such a fun workou!! I just felt like I didn’t get too sweaty or anything and I didn’t get such a burn as they did… any tips on how to get more out of these excercises?:)

  • If you do not receive the desirable result with your legs, then may be you are disturbed! ���� Please read this to find possible reasons of this! Nobody will explain you like this, but this is a reality of modern life: https://ultrasonicwars.com/what-do-they-do-to-our-legs/ ��

  • Loved ❤️the workout! Just what I was looking for. Challenging and not boring �� Next time maybe I will use resistance bands. Saving to my playlist. Thank you ��!

  • I love it!!!! My only question is how often can I do this routine? Can I do it daily or is that a bit much? Thank You in advance ��

  • not gonna lie… I work out almost everyday, including ab and butt workouts and I’m only halfway through the first set and I already can’t walk

  • Hey my name is SkiLah I had to stop because I thought I cannot do it no more until you said stop and think about it then I did and the reason why I kept going is because I want to lose weight and everyone is making fun of me because I am fat then I kept on and I lost weight and I am still working out after eating everything so I never get fat again what I want to tell you is thank you but thank you bye��������������������

  • Loved this! I’m 21 weeks pregnant and before I found out was at the gym everyday building up. This was a great lower body work out to pull me back into some activity during my second (much better feeling) trimester. No jumping or ballistics to agitate my pubic bone that is already extremely sensitive..

  • Cheers for this, I been tryin to find out about “foods to eat to make your buttocks bigger” for a while now, and I think this has helped. Have you heard people talk about Zirayden Butt Barrator (search on google )? Ive heard some awesome things about it and my neighbour got cool success with it.

  • I did this work out today, and it was very nice and easy to follow. I was wondering about how many calories do you think was burned during this work out? I unfortunately wasn’t wearing my Apple Watch so I have no way to count ��

  • Okay. I use to be really thin and had no but!! But I’m a mommy and have a stressful job and have gain weight but I am not back on my fitness grind— Question??? I have a booty now. Lol. But I want it to slim down. Will glute workout help because I feel as if squats will make my butt bigger.

  • Nice Video clip! Excuse me for the intrusion, I would love your opinion. Have you thought about Chireetler Amazing Butt Rule (should be on google have a look)? It is a good exclusive product for learning a simple solution to get an amazing looking body minus the normal expense. Ive heard some decent things about it and my cousin at very last got excellent results with it.

  • As per our Indian culture, we don’t put legs on books as it is blessed with knowledge and we think no one should do that also! �� correct me, if I am wrong and by the way I like the video!!!! ��

  • No idea, how could I complete this workout as I always resist doing legs. But I’m glad I did, though I took double the time she took XD

  • Ooooh this was sooo good! Simple, easy to follow (unlike some other workouts with super-complicated moves), easy on the joints BUT super effective. Thank you!!

  • This is very clear and I appreciate the low-to-no-equipment format. I’ll revisit this video. I’m getting flashbacks to Its Always Sunny in Philadelphia for some reason, tho

  • Brittne is such a kind and considerate coach!!!! She really pushes me and is gentle without holding my hand. Such a beautiful person!

  • Just did this workout after watching one of your stretch videos, I’m sweating, I’m motivated I did something today productive. Thank you for the video. Sincerely a stripper.

  • Many thanks, I’ve been looking for “how do you get a bigger butt” for a while now, and I think this has helped. Ever heard of Zirayden Butt Barrator (should be on google have a look )? Ive heard some decent things about it and my work buddy got excellent success with it.

  • hello. when i squat i hear/feel popping on my knees joint. is it normal or my positio is wrong? what pre.exercise should i do? Thank you!.