Five exercises: 1. Squats 2. Step ups (with trailing foot toe raised) 3. Romanian deadlifts (to half way down the shin) 4. Bulgarian spilt squats (with long stride, feet hip width apart) 5. Elevated shoulder glute bridge 👍
@@blueshirt06 most ppl can't walk on the stairmaster properly, i.e. without leaning all over the handles. Plus, walking alone, has been shown to be more glute building than stairclimbing, it has to do with the hyper extension of the hips. Also, the list I posted above is a summary of this guys talk, not necessarily the most effective glute building exercises, which are, in fact, according to science (ecg readings): single bent leg reverse hypers, barbell hip thrusts, bent leg reverse hypers, and bent leg back extensions. Check out Bret Contreras on FB or IG, he is world renown for his glute research.
Mich Hell Yeah thats right most people they can't walk properly on it, but I don't hold ever and walk for 25- 30 min on level 13- 16 maybe incline walking is better for glute
Thanks for the tips! I was having knee pains doing dumbbell squats. Used your technique and now there is no pain and I can really feel the burn in my quads and glutes.
What a professional man showing amazing exercise instead modeling naked body as everybody else on RUclips to get atención & likes. Congrats man. U r one of the best. 👍
Just a suggestion: For lunges, instead of walking forward, step *backwards* with the alternate leg. This avoids the tendency to push too far forward on the lunging leg putting stress on the knee, i.e. you can control the back step much more easily than the forward step. Especially helpful for 'aging athletes'.
(Assuming you’re already doing some variation of a squat and deadlift) All you really need to build your glutes are barbell hip thrusts and reverse lunges. The hip thrust can be loaded very heavily and gets a full contraction of the glutes, and the reverse lunge can also be loaded with a fair amount of weight and takes the glutes through a full range of motion. Most of these exercises are better suited to quad or hamstring development. Specificity is better for targeted hypertrophy.
3:45 as he kicks off on the second example of 'toes' up lol. It's HARD to be mindful and takes time 🫶🏼 I like how real this is. I learned the control in Pilates.
I will subscribe to your channel, because of many reasons: it's a compilation of a good knowledge about this routines; you take your time explain this in a professional, educate and patient manner; and you also handsome (just being sincere)
Now I know now the proper way of doing it because I am into that but not that heavy. Thank you so much for showing us and for the proper way and what to do as well.
your first deep squat tip has been disproven. The comparison between gluete activation from a deep or normal squat didn't consider the individuals relative strength in each exercise (i.e. you can lift a heavier load within a lower range of motion) once they corrected the study design there was found to be no difference between normal squats and ass to grass
The Bulgarian split squat in the video looks like bad form because you are saying "step far forward". No - that causes lumbar hyper extension in order to balance, and 'stay upright' as you say. It is better to stay closer to the bench. That also enables better stretching, and loading the joints correctly.
Also this video is about the glutes,this particular exercise you have to lean more forward to get good glute activation,staying upright is mostly quads activation.
I've had the best success with a combination of time under tension back squats, forcing me to concentrate on control and form, Romanian dead lifts, hip thrusts or glute bridges and Bulgarian split squats. I superset dead lifts with squats and hip thrusts with split squats most commonly in separate alternating workouts.
Honestly what has jacked my gluteus and ass is and made it full is for the last year I have religiously done 20 minutes on the stair stepper, followed by 20 minutes on a 15% incline Walk on the treadmill at 2.5 speed. 6 days a week. For the last 15 months (HR 145-155 bpm) followed by 30 minutes of various super set heavy, split routine in resistance training.
Good to know. I feel like bicycling and the stair master helped me a little. Im still a man with a flat ass but not as flat. I'm not going for a bubble butt or anything crazy but it would make my waist look better and I have a wide back/lats
I don't have a pancake butt but according to my Physical Therapist, I have very weak glutes and lower body and that is what's causing my back and SI joint pain. I never knew how out important or glutes actually are! thanks for sharing this video!
Buttwink is something to consider because that indicates the back is compensating at the bottom of the squat. Also using a small lift under the heels can help with limited ankle mobility. Knees above the foot is debatable.
machia0705 in your case my recommendation would be to see a physical therapist. I have gone to a physical therapist because of hip, and lower back problems, and received exercises ( three especially helpful ) to strengthen my butt, thighs, and lower back. Getting a professional to assign specific exercises for your condition is smart so you don’t further your damaged area.
Can you please do some videos of excersices for poeple who are overweight please.It`s a topic I think be useful to a lot of overweight people who want to lose weight,but are unsure of what excersices are good for them.
Hi, Max i was wondering if it would be possile that you make us a video about the best exercices for the legs day that cover all muscles calves, quads, glutes ? Thank you very much
I can see a huge change in my butt from flat pancake to a medium round bum,he is totally right! Work your butt 4 x per wk for 20 min, NR 1 butt builder is hip thrust, I use band for my bum exercises, always activate your glutes with activation wrkouts and than get into the wrkouts, Critical bench is v,good on utube learn from there, takes time to build a half filled pancake in 6 month from pancake
![Noob To Max With DRAGON REWORK In Blox Fruits [FULL MOVIE]](http://i.ytimg.com/vi/LnBMOinoOvA/mqdefault.jpg)
Five exercises:
1. Squats
2. Step ups (with trailing foot toe raised)
3. Romanian deadlifts (to half way down the shin)
4. Bulgarian spilt squats (with long stride, feet hip width apart)
5. Elevated shoulder glute bridge
👍
Hi what about 20-30 min walking on stair master level 12-16
@@blueshirt06 most ppl can't walk on the stairmaster properly, i.e. without leaning all over the handles. Plus, walking alone, has been shown to be more glute building than stairclimbing, it has to do with the hyper extension of the hips.
Also, the list I posted above is a summary of this guys talk, not necessarily the most effective glute building exercises, which are, in fact, according to science (ecg readings): single bent leg reverse hypers, barbell hip thrusts, bent leg reverse hypers, and bent leg back extensions. Check out Bret Contreras on FB or IG, he is world renown for his glute research.
Mich Hell Yeah thats right most people they can't walk properly on it, but I don't hold ever and walk for 25- 30 min on level 13- 16 maybe incline walking is better for glute
Mich Hell this exercise is at risk for cervical and lumbar HNP disease
This exercise are the same of vertical jump
I can’t believe this information is free thank you!!
Thanks for the tips! I was having knee pains doing dumbbell squats. Used your technique and now there is no pain and I can really feel the burn in my quads and glutes.
What a professional man showing amazing exercise instead modeling naked body as everybody else on RUclips to get atención & likes. Congrats man. U r one of the best. 👍
Just a suggestion: For lunges, instead of walking forward, step *backwards* with the alternate leg. This avoids the tendency to push too far forward on the lunging leg putting stress on the knee, i.e. you can control the back step much more easily than the forward step. Especially helpful for 'aging athletes'.
Markus Antonious plus not so much calf activation to get back up. In my experience, anyway.
Thank you very much coach..👍
Wonderful explain
Sounds like good advice ....Thanks!!!
(Assuming you’re already doing some variation of a squat and deadlift) All you really need to build your glutes are barbell hip thrusts and reverse lunges. The hip thrust can be loaded very heavily and gets a full contraction of the glutes, and the reverse lunge can also be loaded with a fair amount of weight and takes the glutes through a full range of motion. Most of these exercises are better suited to quad or hamstring development. Specificity is better for targeted hypertrophy.
Best and well done video, with straightforward
explanation and clear English pronunciation. Thanks!
This is probably the best video channel on weight lifting.
You've got some excellent videos. Clear, well-explained, solid biomechanical info. Keep up the good work!
Why didn't he show his butt as proof? How am I supposed to know this works?!
😅😅😅
LMFAO.
Nico Sanka
That's big gay
@@mig_miller Not as big as his butt.
I laughed a lot after listening 'Nobody want to see a flat butt' 😆😆
I came here because my pants don’t fit right 😂😂
my pants fit too tight
Faisal Khan then buy a bigger size
@@d-manmakinmusic466 oh yeah! i never thought about that!!!
Faisal Khan I hope you’re being sarcastic 😂
Dickbutt
i always carry with me a 500lb barbell when i take a dump
Hahahahahaha
And u haven't ripped any thing or pulled a muscle
LOL
Same bro
Haha crazy bro
Just finished the first 4 exercises and MY GOD... my ass is already shaking! Definitely going to continue these steps
The best explanation ☺😊😀love and support from the Philippines
3:45 as he kicks off on the second example of 'toes' up lol. It's HARD to be mindful and takes time 🫶🏼 I like how real this is. I learned the control in Pilates.
You are literally one of the best youtube content when it comes to body training. Thanks a lot❣️
Your videos are the best! Every single one
2:46 can't help but picture him with a news paper in hand
I will subscribe to your channel, because of many reasons: it's a compilation of a good knowledge about this routines; you take your time explain this in a professional, educate and patient manner; and you also handsome (just being sincere)
I think I need to apply this starting now😂
Are you related to someone that is a doctor with the middle and last name Dela Cruz, if so then than person is my doctor
Max - another excellent video. The tips on form and positioning are the best. Thanks Man.
went from physics courses to this.
?l
ninnies
Appreciate the video, working on changing my health and appearance.
why did youtube recommended me this video?
is this some kind of personal attack?
I'm triggered! ex dee
😂😂😂
No no its only workout for the body to be the next Tom Cruise Thank YOu veErYYyy much!
😂😂😂
I think its because of me? 😁😁😁
😆😆😆
It’s refreshing to see someone do and explain the Romanian deadlift correctly.
Yo Marisa.. did you injure your knee or you just gotta small ass?
Baby’s low squat all the time too. With ease I might add. Very very natural movement 👍🏻
Best on RUclips, Good stuff.
Dude, lots of cycling stood up on the pedals on high gear. Most fun and very effective for glutes, cardio etc.
I’m glad I watched this! I suffer from flat butt syndrome. I hope this works.
This is great !!!
Now I know now the proper way of doing it because I am into that but not that heavy. Thank you so much for showing us and for the proper way and what to do as well.
your first deep squat tip has been disproven. The comparison between gluete activation from a deep or normal squat didn't consider the individuals relative strength in each exercise (i.e. you can lift a heavier load within a lower range of motion) once they corrected the study design there was found to be no difference between normal squats and ass to grass
This was really helpful, It is not just waisting time. I do work out at home. This one made a big improvement. Thank you.✅
I love the way you explain everything.
Most helpfully video you will be make, thank you
The Bulgarian split squat in the video looks like bad form because you are saying "step far forward". No - that causes lumbar hyper extension in order to balance, and 'stay upright' as you say. It is better to stay closer to the bench. That also enables better stretching, and loading the joints correctly.
His form in deep squats is also pretty bad! Watch how his lower back rounds over and his butt 'winks'. That aint good.
Also this video is about the glutes,this particular exercise you have to lean more forward to get good glute activation,staying upright is mostly quads activation.
Shut up
I like to add a platform for my forward leg also (split squat) to work glutes
Good one,very rare video 👌👌👌
Squats only made my quads bigger but after I adding Hip Thrusts that ass just popped lol
Aldo Valencia same ! Well that used to work for me now it seems like it’s not working
I liked the video and the explanations are precise and excellent
Ok if I see results in 2 weeks , I’ll subscribe
So how's the results after 2 years???
Hey
@@laribormarbaniang8774 he probably quit the first week if he's expecting anything in 2 weeks
I've had the best success with a combination of time under tension back squats, forcing me to concentrate on control and form, Romanian dead lifts, hip thrusts or glute bridges and Bulgarian split squats.
I superset dead lifts with squats and hip thrusts with split squats most commonly in separate alternating workouts.
This dude literally called me pancake in front of me
Do u really look like. ??
@@allaboutnewsabns4328 yes
Good reminder of effective exercises. Excellent thank you.
Oh i thought u are Ramozs of real madrid😁
Sergio romas
Same 😂
My player
😆
Me too
You're awesome! Such a good Teacher.😇
Thank you for your clarification about squats. Darn, I did work hard doing squats. I developed big thighs but that was not my main goal...
That was an awesome video. Thanks!
The Mr Bean reference at 0:19 was lit.
Great Job gravity transformation
Hip bridges, hip bridges and more hip bridges. It's all you need for this.
Honestly what has jacked my gluteus and ass is and made it full is for the last year I have religiously done 20 minutes on the stair stepper, followed by 20 minutes on a 15% incline Walk on the treadmill at 2.5 speed. 6 days a week. For the last 15 months (HR 145-155 bpm) followed by 30 minutes of various super set heavy, split routine in resistance training.
Good to know. I feel like bicycling and the stair master helped me a little. Im still a man with a flat ass but not as flat. I'm not going for a bubble butt or anything crazy but it would make my waist look better and I have a wide back/lats
I hope you could come up with a series of work out to follow.
This was very informative for me. Thanks
Dj:"How low can you go?!!! "
Scientist: "Ass to the grass"
Tomorrow is leg day and I needed some excersises to tone my glutes.
Thanks for this important. Video please also advise in video how to get rid of leg cramps and sciatic pain thanks again.
If anybody ever was in Vietnam and has seen the people being in a squat position to actually relax while waiting for the bus, it can't be that wrong
Very helpful video; keep up the good work dude.
Are all these exercises safe for someone with lower back pain??
I don't have a pancake butt but according to my Physical Therapist, I have very weak glutes and lower body and that is what's causing my back and SI joint pain. I never knew how out important or glutes actually are! thanks for sharing this video!
Any recommended exercises for people with knees problems?
Very helpfuly 💪 ...nice sir 👌
My ass looks like the left picture on the thumbnail 😂
Phiology *"Lol! You better wear pudding or butt pads! Wa ha haaa!*
Me too. With chicken legs. And rabbit teeth.
+Chicken leg sounds kinda cute tbh
Hank hill ass
bubble bath hi, I like your name
Very good explanation!
The ass to the grass squats are also knows as the *"slav squats"*
Hip trust is not an exercise to exausth the glutes, it's indeed the the best glutes exercises for activation and range of motion
Is this effective even in skinny/slim people?
Bboy Ace Yes!
Yes, because skinny and slim people also have muscle.
Toes pointed up on the step ups. Great tip, Thanks! A similar tip might be to do squats with a two by four or a weight plate placed under the toes.
These are really best exercises for gluteus. I add donkey kickback at smith machine and cable kickback on bench. Top workout without growing quads!
Thank you so much for implementation
4:18... Freeze !!!! Oh my lord ! 😰
absolutely brilliant in each and every way. Thank you Man!
Javier Sánchez Hita
#6: play hockey. That’s how I got mine
Dr Morbius - me too. Where do you live? are there any pick up games?
Garrett1111 yep, I’m sure you can find some in Ottawa dude
Buttwink is something to consider because that indicates the back is compensating at the bottom of the squat. Also using a small lift under the heels can help with limited ankle mobility. Knees above the foot is debatable.
This is very informative and at the same time depressing, to realize I've been doing so many workouts wrong
Very good information
I have a ruptured disk in my lower back that bothers me occasionally , so are these exercises ok to do ?
Thanks.
machia0705 in your case my recommendation would be to see a physical therapist.
I have gone to a physical therapist because of hip, and lower back problems, and received exercises ( three especially helpful ) to strengthen my butt, thighs, and lower back.
Getting a professional to assign specific exercises for your condition is smart so you don’t further your damaged area.
Bennett Pisek thank you , prudent advice.
I would be very cautious about the squats
aligboyakasha
thank you.
@@machia0705 np
what should I eat in order to reduce my butt fats??please reply me
RUclips recommended me this.......
I feel attacked
Can you please do some videos of excersices for poeple who are overweight please.It`s a topic I think be useful to a lot of overweight people who want to lose weight,but are unsure of what excersices are good for them.
If you do glute kick backs (Machine or cables), booty gonna grow! Best exercise in my opinion. :-)
Kendall A how long till you see results? And how many reps and sets?
This was excellent thank you! I bet I’ll have faster results now.
Skinny guys like me are here to get a pair of jeans that fits them 😅
😂😂😂
great information ...good video bro !
But hipp thrust is a compound or an isolating exercise?
Actually it’s a compound exercise
Excellent explanation
Thank you so much for your help 👍 by the way are you the twins of Captain Ramos "real Madrid"
Best gluteus exercises 👍🇮🇹👩
You also need to point your toes out to get a better glute contraction on Romanian Deadlifts.
The Shield kicked that ass last night.
Superb video 👍
Thank you Sergio Ramos ..😜
Well presented!
"had to squat" you say.
-fellow asians.
Here in India most of us are still doing those natural squats 😎😎😎
Hi, Max i was wondering if it would be possile that you make us a video about the best exercices for the legs day that cover all muscles calves, quads, glutes ?
Thank you very much
After my workout my butt is bigger than Kardashians
Hahahahah
That’s gay
We don't believe you!
The beauty of it all
Why does he remind me of Mac from "Its always sunny in philly"
Omfg you're right lmao
I can see a huge change in my butt from flat pancake to a medium round bum,he is totally right! Work your butt 4 x per wk for 20 min, NR 1 butt builder is hip thrust, I use band for my bum exercises, always activate your glutes with activation wrkouts and than get into the wrkouts, Critical bench is v,good on utube learn from there, takes time to build a half filled pancake in 6 month from pancake