When I do my glute raises I put my hands to my side and bring my heels to my fingertips. If Hip Thrust is 100% of the the maximum load per 5 reps, Deadlifts should be around 90% of the hip thrust, High Bar squats around 80%, Front squats, Chest Press, Chin-ups 70%, Lunges 60%, Press Overhead 50%…. I’ve been doing glute bridges for the last three months or so, and they’ve done a great job targeting my glutes. Really helps me a lot! Could you please explain the workouts u suggested in more detail as I don’t know how to do them. Is it possible to add at least 3 inches of glute muscles? Only you can answer those questions. Thank god i found this. Being the xmas break I thought WTH I’m going to do some glute work whilst all the boys at the gym are off getting tanked. Many women find that when they reach desired levels of leanness (body composition), they love their muscular development and don’t feel that they’re too muscular in the legs no matter how strong they get. After reading this article, I was wondering if you could make a suggestion of a weekly program to follow (around 4-5 workouts), but with incorporating the exercises you suggest in this article and linking them to the philosophy of optimal training? Should I just replace the quad one from each workout with one of the above, or will that mess up the progression? I personally have been avoiding deep squats and dead lifts (LOVE both exercises!) Also, what changes would there be depending on the lead foot of said stance: ie, band/weight on left side pulling across to the right with left foot forward vs band/weight on left side pulling across to the right with right foot forward? No, not a substitute for squats. And then the rest. She shows you step by step. Here’s Kellie doing them too – these two ladies have excellent form! The images of the women you have posted above are roughly about the size I’m looking for. did u get an answer to this because I’m in two minds in buying the book cuz I don’t know if it will lead me to doing more excercises in building my legs. This technique takes glute isolation to the next level! For the regular gymgoer, the priority should be: Squats. Finally it is FUN! shortens the range of which you have to move the weight. Take it away Kelsey! Not a good one, a great one!! Could you please help me? I want to build bigger glutes. Should I be adding weights to them? And can I make that bigger ? First of all loved this article. I feel like all the exercises I am doing target mainly the mid and lower glutes. That's one rep. Thanks! If you really want your legs to shrink (or stop growing), you need to quit activating them to high levels when you train, and progressive overload is a bad idea for exercises that target these muscles. Thank you so much, this is what i need, my legs keep growing and my butt was big before, is now not growing as much as the legs 🙁 .. i will consider some of those exercizes, but for the moment i will go on doing squats. I hope you can answer this question for me. Latonya Style Female Dancehall “Stylish Moves” Level I & II Certified Instructor. I’m 27 and haven’t been exercising much the last few years. Learn how to twerk one cheek at a time with Kelsey Mobley! Engage glutes to lift leg up a couple more inches, then lower back to hip height. i am looking for a good back extension machine that hits the glute the most but i can find only the 45 degree machine in my gym.. 9 Intense Glute Isolation Exercises 1. 😉, This is the worst advice. 110 Followers, 153 Following, 975 pins - See what Madison Brumley (maddiebrumley) has discovered on Pinterest, the world's biggest collection of ideas. For this workout, you won't need any weights. I guess u agree with that. International Twerk Convention 2018 Exponent & Judge. Think of training the upper body. I’m still doing unloaded glute work but hope to progress very soon! I was reading your 2010 blog and then found all this new current options. Squats are actually more of a quad dominant exercises. She had the most severe gluteal amnesia and quad dominance I have ever seen and it took around 18 month of low load activation exercises for her to be able to even remotely use her glutes under any weight without the quads burning. So I don’t feel that what you’ve proposed is a solution. I cut a pool noodle in half and then lengthwise and slipped it on the barbell. I am currently doing Strong Curves Gluteal Goddess program and wondered how I could substitute some of the non-quad-intensive exercises for the exercises in those workouts. Twerk classes are well suited as a cardio-load. I had a question if you could help me out. Because they use a weight. I, however, will do my best to give you a proper reply. Once you get coordinated and strong with them, they’re addicting (squats and deads). I think a more optimally “socketed” femur gives me a new opportunity to develop my formerly overworked glutes. However I really don’t want to make my thighs muscly or have any growth! And deadlift. Especially the Barbell Glute Bridges that you swear by? Some women (like myself) have naturally more muscular quads that seem to grow with very little effort which can make the glutes look somewhat disproportionate. Your butt is made up of a group of muscles collectively called the glutes. Anyway, so now I have two goals: 1. Even hip thrusts are out – most people are unaware that they generate enormous amounts of quad activity. You could adjust it according to your height too. Do you have a location in L.A. Stretch Your Hip Flexor. Start by attaching your ankle to the cable pulley machine. My comment was quite one sided. If your books sales have increased its because I can’t stop singing your praises. Hi Bret, The Glute Isolation Workout Overview. How many reps and sets of each should we do for maximum muscle growth? How can I inprove my range, I would like to be able to do them like these videos show. It seems to increase my maximum weight faster than thrusts do. Watch. Class Taster - Learn How to Isolate Your Bum. 🙂. Try this version: http://www.youtube.com/watch?v=RjWiwq1wgFg. Thanks for the article, this is something I’ve been trying to fine answers to for a while now. I do a lot of “butt ups” as I call them (hip thrusts with no weight and my heels off the floor to work out my calves) and am wondering if I can simulate the Barbell Glute Bridges by just adding free weights to my butt ups (e.g., holding an 8 lbs weight while I do them). Intense focus and body awareness bring the “squeeze” into your twerk practice. I used to do a lot of the spinning, but have left it now, because heard it bulks up thighs. Hi Bret, I do an upper/lower split and i was wondering…what exercises are best for slimming thighs to get that inner thigh gap and make glutes bigger without making my quads bulky? I’ve just bought your book, but have been a bit reluctant to start any of the programs included. Thank you so much, but i have a question. Inc,uding reps and sets. I like what Alicia says: Is there a way to build your glute muscles without having as much equipment? Doing glute bridge/hip thrust holds seems to burn the glutes better with less leg use. cardio suggestions that will slim my ‘legs’ without losing mass off my glutes? What do you recommend? so would that mean… to increase my butt size, i will have to add a LOT of weight to the hip thrust? Shawsera Twerk – Popping Ass! To elaborate, if you keep squatting and lunging, especially if you’re gaining strength on these movement patterns, your quads will continue to grow. Will body weight squats still be okay? For some reason brett never mentions this. He was featured on Sports Rehab Expert. Thank you, I hope you will replay 🙂. Thank you. Twerk classes are well suited as a cardio-load. This technique takes glute isolation to the next level! I guess I mean…what should a final workout routine for growing ONLY glutes look like specifically with numbers (reps)? PART 4: Femoral Rotation - “Booty Clap” Thank you so much for this informative piece!! I find I have overdeveloped quads compared to my hamstrings and glutes. I have a love/hate relationship with this move because it’s super unassuming, but … Sue, I had never heard of the American deadlift either, but in the back of the book where all the exercises are listed by category, Bret says in the description that the American deadlift is like a regular RDL, except at the very end, you do a pelvic tilt (anterior) to recruit more glute fibers. And are you pushing yourself enough? I’m super excited to be your personal Twerk Instructor for the next 6 weeks! My shoulders/chest/arms are pretty typical for women and didn’t (dont) gain strength or muscle mass easily at all. I squat and lunge once a week each aNd I do heavy hip thrusts twice a week. Is that possible? what should be the glute strength compared to quadricep- Olympic style full squat vs. Glute bridge ? The shoulder elevated single leg hip thrust activates much more quad than the foot elevated single leg hip thrust, hence the decision. Twerk classes are well suited as a cardio-load. I’m not really a newbie but I am. Thank you so much!!! Dec 28, 2020 - Explore Brittany's board "Twerk workout" on Pinterest. This is a black and white picture of a very fit, ripped man inside a silhouette of a very large man drinking from a sports bottle. Having constantly been told I was being silly any time i asked for a way to stop my leg muscle mass from growing while grwoing my glutes – from female and male trainers – I just kind of gave up. Ive noticed my squat go up since I’ve targeted my glutes too. I went to gym for 4 days after stopping for 2 weeks. hip thrust, lunges). Another suggested origin of the word is from the phrase to ‘work it’, somehow adapted to ‘twerk it’. I’ve learned so much about weight training and thanks u I’m now what I like to call glute smart!! Hey Bret, Have been eyeing your website for a couple of years now and this is the category I fit in. I find that hip thrusts work well but they hurt my lower back when I go heavy for reps. What am I doing wrong? This winter my freestyle video filmed in Auckland, New Zealand hit more than one million views on YouTube making people from all around the world message me if I ever offer classes online. If you like to dance, if you want to learn how to twerk it right, if you want to burn lots of calories, strengthen your core and lower back muscles, then don’t hesitate to join my 6 Week Beginner Twerk Course! so muscle is smaller than fat so.. when i lose the fat for muscle to appear… mh u will be very small..correct? I won Dancehall Queen Australia 2017 and was lucky to demonstrate my skills in such shows as Australia’s Got Talent 2016 and Germany Das Talent 2016. I wish someone would invent a machine you could adjust so you could place your head against a soft but firm pad and the other end would be a place you could put your feet so you can just rep away without having to stop or be sliding around on the floor. There is a great number of people living in the rural places wanting to learn the Art of Twerking, there is a number of people whose working hours do not allow them to attend classes in the local dance studio, so I decided to launch Twerk School Online to simplify the learning process, share my knowledge and make Twerking accessible for ANYONE to learn even if they live hundreds of kilometers away from the studio. I’m the same as u both, I want mine to be a little slimmer too? But my butt are so small it have the same size as my quads. Thanks for this! Darling, do i have to use the dumbbells? I had toned legs and a decent sized butt but wanted it a little bigger and harder….i I started a program and my butt did grow and so did my thighs slightly… although it grew it doesn’t seem as hard as before. Sticking to the exercises bret mentioned will sculpt a nice lower body and most of thr women following this advice already have quads as big as or bigger than they desire. Thanks. So just avoiding a particular rep range or avoiding heavy weights is not the solution. I have the same question.. Can you recommend exercises that target the very upper part of the glute; the part that goes into your back? Also I want to know what I need to do to build a larger/ lifted butt. Dawn, treadmill cycling actually has been shown to be synergistic for quad mass – Wilson did a recent review on this in the JSCR. Just my perspective. http://bretcontreras.com/abc-is-it-dangerous-to-squeeze-the-glutes-during-hip-extension-exercises/, Yep, see the link Derrick posted. I gues the workouts you suggest are also not to heavy for the legs..? However, I don’t know if those exercises target the very top part. I have been doing deadlifts and squats, back exercises (as I thought it was partlu due to tight back muscles) hip raises and leg press ive also been on the protein shakes to add mass but nothing I do is fixing the “upper butt” issue. Neither of these are ideal. I also wanted to workout my outer thighs, but if it’s going to increase my leg size, nevermind that… I also want to widen my hips by working out my tenor fascia and of my gluteus muscles. I will try out these new routines. I can no longer due squats and other traditional leg/glute exercises due to a lack of cartilage in my right knee that came from a injury that wasn’t treated properly by the military Doctors. I echo what others here are saying: thank you for your research, commitment, and willingness to share your expertise with all of us. Are you familiar with Evan Osar? That would be flippin’ fantastic. These last two exercises are more glute isolation exercises than anything. And, some guys told potatoes increase booty size, is this right? My girlfriend Diana feels hip thrusts mostly in her quads, but her glute EMG activation is through the roof when she does them. Using clean whole foods obviously. You most likely primarily use compound exercises, but if there is ever an area you want to bring up (in size or strength) you would probably perform at least the odd isolation exercise or do a different variation on an exercise you currently doing to target that muscle/muscle group more. I needed to build my glutes more before building my quads. Leg Stretch Out. Hello, Bret. How many sets/reps are recommended for faster results? Might be late but for anyone else looking for a quickie answer, I feel (and see) that part working and growing when I do the reverse hyper OR the back extension (the latter I do at 45 degrees as I don’t have access to a different bench). With a strong focus on the lower back, glutes and legs to ensure your muscles are warm and ready for lots of twerking action. Apart from that, twerking is a GREAT WORKOUT for thigh muscles, quads, glutes, abs and core muscles. How to look like that lady in the sunglasses? Can’t wait to incorporate the glute bridges! Feels like a muscle is not firing. If a certain muscle is tight or flexed, there’s no way to activate the … Can you please specify which of the above exercises work the upper, lower, side etc…glutes? So no squats, lunges, Bulgarian split squats, step ups, pistols, leg press, leg extensions, or trap bar deadlifts – these lead to too high of quad activation. Fold-over Side Leg Lift. Nicole will give you a step by step guide on how to do basic twerk moves. Is there likely to be something she hasn’t addressed? I am one of those blocky quad women, and while I don’t expect my quads to get smaller, I don’t particularly want them any bigger either. Action: For someone who want to vertical jump high or run a fast 40 yard dash Watch. Is there exercises you could recommend that don’t involve hinged internal pressure in my knee… I would be soooo greatful for your advice. Tanya Twerks – Booty Split Isolation in Olive Shorts!! This is what I’m confused about is it body fat? At the moment I have pretty thick legs, however they are not toned. Big fan here! Intense focus and body awareness bring the “squeeze” into your twerk practice. Miss Twerk Australia 2015 Main Adjudicator. Awesome post Brett. Maintain a slight bend in your knee and keep your core muscles engaged all the time. Hi Bret your article is actually the best I could find on this subject about growing glutes without growing legs. I’m amazed when I get out of bed in the morning. Is it not significant toward hamstring development? I have been doing squats and lunges, thus the reason my once lean legs are bulking while the butt is growing and rounding out more slowly. I have been doing leandro cavalho’s workout but not great results !Thanks!! I am already doing hip thrusts, squats, deadlifts. I stopped working out my lower body because my outer thighs got too big for my liking and I didn’t know what to do. Cause I don’t want them to. Just a quick question ; since my quads are quite big and my hamstrings too ( ex pro basketball player you see 🙁 ) I try to work on my glutes and keep the exercises as isolating as they can be for the glutes ( I’m 17% I’m a 22 year old girl and my quads and hams are still bulky ) do you suggest pull throughs and glute bridges with barbell for me ? This isn’t easy to create for most women. Which program would you recommend for me? I looked it up but the way they do it on this video is the way the other person did the hip thrust so I’m very confused now… I can’t do it with weight yet but I do want to know which one I should do if I don’t want my legs to get bigger. You’ve got a good mind for sports science! I used to do a lot of the spinning, but have left it now, because heard it bulks up thighs. do you get an answer? I have been focusing on my glutes for a while and have developed intense anterior hip pain, every time no matter the weight I use or the reps I do. Would that be beneficial in making the muscles leaner and more dancer-like? I can get more force out of a heel plant and my upper body feels less twisted. Are they crucial too? Am I keeping my feet to close to my body? This is a problem my girlfriend has, its not that they aren’t firing when doing load bearing exercise either, as she complains of a serious burn during and soreness the following day without fail. Thank you! Do they activate the hamstrings a lot ? Last months I train almost every day in the gym and do lots of lunches, walking lunches, squats and more… I also experience more bulky legs.. and do not like it! One week later and my butt has already started to rise like leavened dough! You can burn up to 600 calories an hour!! add- and abductor training), but skip the absolute basics. I need your advice before I can choose. I can’t wait to see the results! If your thighs shrink down to your liking, you may start to experiment with adding “banned” exercises into the mix – just do them for variety’s sake and don’t utilize progressive overload and set PR’s on them. similar rep range. 5 Minute Twerk Workout For Beginners Got 5 minutes? 99% of fitness experts would just tell you to shut up and squat. Been working out for 13 years.. good diet..not too much cardio (twice a week as u put in the book)…so what is going on? I have free weights, kettle bells and ankle weights but I don’t want to waste my time trying if it isn’t possible. I want something that will be straight forward and not confusing as to which exercises I should be doing and how to do them. Some folks are anatomically built this way. My training partner Charles Staley feels squats, deadlifts, and hip thrusts all in his hamstrings and rarely feels his glutes working (except when he does band seated hip abductions). I’m sure part of it is personal preference, but I’m sure there’s some common theme in body fat percentage, at least. After a while, I got sick of putting all this effort in and just having massive legs (and while a nice ass not the kind of round ass I wanted/get without any weight training). How and what type of exercises should we do to increase muscle strength in our legs. Could you possibly post an example of a full leg workout incorporating these exercises? Hi Bret! Great post! My quads are going to grow a little but I’m ok with that, I just know if I don’t limit my quad dominant exercises my glutes won’t look as big as they are. ), KB swings, etc. https://bretcontreras.com/do-more-than-just-squat/. Thank you Brett for this article. 😛. The only site with this information on it. My passion to twerk started long time ago and I think it brought me to where I’ve meant to be. The legs are still involved but they aren’t worked as hard and since they’re fresher, they can actually help push the glutes harder when you move to the second exercise. as in only activating the glutes. I have been able to grow my glutes except the lower portion I can’t seem to get it to firm up. In the meantime, I developed pretty bad RSI and have had a bit of a personal epiphany after 4 years of having doctors, physios, orthos, trainers etc ignore my observations and feelings about my body (which I think from the minute you talk to me were clearly based on some research, thought and consideration – let alone after a few conversations) I have just been trying to do extensive research online to help my injury and now that it is improving get back into my booty groove. Here is my hypothesis: Considering that anthropometry, orthopaedic profile, age, nutrition and genre (among other factors) might affect performance, I reckon, here is a list of maximum percentage that any male should manage to consider himself fit and balanced: My name is Kris and I’m the co - founder and instructor at AussieTwerk.com. Get to work already! Thanks for the article! I don’t feel HTs in my quads much but i do them because I feel my glutes in heavy hip thrusts more than bridges. Thanks in advance, Bret, February 3, 2021. Thanks so much. I already have big muscular legs so I wanted to ask if you had any tips for growing the glutes without adding much more mass to legs. Thank you in advance for your help with this……Dr. I get this question a lot so it’s time I address it. and I have noticed a significant decrease in hip pain. I wrote about this here in “Do More Than Just Squat”: I also noticed that Kelli (in the video above) had to stop every rep to adjust herself because the weight pushed her back a bit, like it does with me. I was recommended to talk to you by another glute building website & I’m blessed to have this oppurtunity to talk to you. after a rest day added 5 kg to my PB. While eliminating the exercises you mention can you still give your legs some training although not making them get bigger? That’s my ideal body. i usually train twice latley i have been doing once but i just want to know what should be done thanks, sorry i forgot to add, i understand in one article you mention hipthrusts/glute bridges should be trained 3+, but i just want to know wether twice is enough to GROW glutes as i understand 3+ can actually be over training, i traned them once for the last 2months as ive trained twice for 2.5 years and thought trainng once would allow more recovery time to grow any underlying muscle fibers etc, also how many EXCERCISES should you do for a glute workout either that be isolates or compound preferably Isolation excercises ? i have the same question! But i will do glute bridge instead of Hip Thrusts and american Deadlifts instead of leg curls. What’s an example of Low load glute activation work? The glutes are made up of three muscles: the gluteus maximus, the largest muscle in your butt; the gluteus medius, a stabilizing muscle which helps make your butt rounder; and the gluteus minimus, the smallest muscle which helps you rotate and abduct your hip. I lift /squat heavy (mind you i am a heavy girl) but came to a 6 month plateau on my deadlift. The coupon code you entered is expired or invalid, but the course is still available! Hi Bret!! I was just wondering which flute exercises are good for increased mass of the glutes and quads. I felt my butt getting “heavier” while I was using it. Thanks. Thank you <3. Martin. Can the hip thrust be classified as a quad exercise and at least substitute for the squat? Which variation of the hip thrust (from the floor, shoulders elevated, or feet elevated (on SB or bench)) activates the glutes most and hamstrings least? WHAT exercises can i do for a flat behind would glute bridges,fire hydrants,donkey kicks be enough. Hey Bret, I’m a petite person,love working out,try to eat healthy most of the time,but when it comes to my backside i need help.All i ever hear is do squats,and that will help your booty,nope it doesn’t for me,i do squats,deadlifts,glute bridges,donkey kicks,ect for my butt,never see my booty lifting any,it gets so frustrating,i want to see results but nothing ever seems to happen to lift my backside,i even tried those 30 day squat challenges,nothing,i feel i’m working my quads more then my butt,and i don’t need to do that.Once and for all can you tell me what i can do to really lift my booty and get results,tired of hearing the same things over and over and nothin works. I’m planning for a wedding may 21st this year so I really want to look my best.. In my opinion, women should not focus on either of them (booty vs thighs) but train them together in multi joint exercises (squats!). My thighs are thick naturally and I have a big bum. As one with excessive divots in my lateral hip, I can’t help but wonder if hip thrusts may further decrease my hip joint centration. After only a couple of weeks my legs are stronger, and my knee injuries from classical ballet are gone. I’ve trained several women who did not want their quads and adductors to get larger, but it’s more rare to have women who dislike their hamstring development on account of them being too muscular. I am looking for glute activation without bigger legs as well but I still want my legs to get some workout. There are several things we can still do: Here’s Marianne doing a barbell glute bridge workout – they did her glutes well! Very helpful. I think a nice booty also needs well developed legs. Reduce the bulkiness in my upper thighs. There are indeed plenty of women in your position, so this is a valid question deserved of a well thought-out answer. Hi Brett.. First of all, thank you. All legs no butt, not that it was a concern. I’ve been doing the phase one exercises you wrote about on t-nation here: http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth. excited to try this. Thanks, I’m a big fan of your work. • • • This video was actually very hard for to post because although I’ve made a lot of progress, I see there is still alot of progress to be made • • • I’ll be focusing on upper body for awhile lol. It’s all about personal preference. Since this requires me not doing squats, deadlifts etc, will the exercises you mentioned in this article give me the best butt possible? If i don’t use dumbbells will my booty get just smaller? I am a sprinter hoping to increase my athletic ability but i dont want an increased butt size like most ladies, of course im a guy so is there a way to get maximum muscle and minimum size. In regards to females, as their lower body is proportionally stronger than their upper body, the Hip Thrust would be 100%, Dead Lifts and Squats 90% Front Squats 75% Lunges 60%, Chin-ups 50%, Chest Press 45%, Press Overhead 30%… Obviously, those percentages are just an expression according to the total average during my personal experience with clients over the years. I sometimes do that exercise(with 150-200KG) for 20-30 seconds. I have a question. Of course I still do Yoga, squats, and lunges when i wear bootywow I can tell that the product is making that booty bigger! Hi there. Before we start, I want you to focus on the mind-muscle connection. All the moves we are going to cover will be incorporated into a beginner friendly routine that we will learn at the end of this course ;) You will also learn HOW TO FREESTYLE using the arsenal of moves covered! Thanks! Congrats on your whole site too, I found it really interesting and full of information to apply. Squats are great and I agree everyone should squat, but they are more likely to increase quad size in a number of women and shouldn’t be used as the focus exercise for these women if they do not want to build their quads. That area is flat for me (it looks like my upper glute goes straight into my back). If you keep performing glute ham raises, Russian leg curls, and RDLs, especially if you’re gaining strength on these movement patterns, your hamstrings will continue to grow. Have you ever come across someones whose glutes are strong when it comes to doing exercises, ie hip thrusts, single leg deadlifts, quadruped hip extensions, RDL, yet in everyday life situations like walking/running they just still sit there doing the bare minimum? I usually do them on a smith machine with my back supported by a bench. Will doing the workouts you put on here slim down my thighs at all while still building my glutes? Love your book!!!! I travelled all around Australia, New Zealand and Asia with my workshops. The correction’s been stable for over a month and I hope I don’t squander that as I get stronger. Bret, you’re a friggin’ genius!! Finally, here’s Steve doing band hip rotations – these hammer the glutes if done properly: The list above gives you plenty of exercises to utilize in your training endeavors. In all my years of training, I’ve never had anyone develop hip pain while training with me. Just for clarification….barbell glute bridge is from the floor, barbell hip thrust is with the bench? As far as I read I can isolate the glutes with the glute bridges if I learn the technique right and pull the weight up with my glutes so I’m not activating the hams too much, am I right ? Discover several hip joint geometries that enable you to gain control over contracting each side of the hip and butt independently.
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