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00:00What's up, guys? Welcome back to another video on Juice and Toya.
00:05So today, I'm going to take you guys through eight different exercises that you can do to specifically target your glutes, okay?
00:12So all of these eight exercises, we're just going to use a barbell, all right?
00:17So a good thing about this is you can take these eight exercises and maybe put them into an entire glute workout, okay?
00:24So all you need is one barbell, eight different exercises.
00:27Within these eight exercises, you might already be doing them, but I'm just going to show you different cues on how to specifically target your glutes while doing them, all right?
00:36So let's get into the first exercise.
00:41All right, so our first exercise is going to be a barbell deadlift.
00:45So pretty standard exercise.
00:47However, there are three cues that can really help you to really target your glutes while doing this movement, okay?
00:53So first, you want to make sure that you're keeping the weight back into your heels.
00:58So this is going to make sure that your glutes and hamstrings and the posterior part of your body is going to be doing the work.
01:04Then you want to make sure that you're keeping the barbell close to your shins, okay?
01:08This will also help you to keep the weight setting back into the heels.
01:12And last, you want to make sure that you're really pressing your hips back.
01:15So doing this is going to create a lot of tension in your glutes, and wherever you feel the tension, that's where the work is going to come from.
01:23So if you're trying to target your glutes here, you really want to set your hips back and create a lot of tension in the back of your glutes so that we ensure that that is the muscle that is doing the work.
01:31So our second exercise is going to be a single leg deadlift, okay?
01:39So this is going to be very similar to a regular barbell deadlift in that you want to keep the weight back into your heels and also pushing your hips back.
01:49Same thing, you want to make sure you have tension in the glutes.
01:52However, doing this exercise, you also want to make sure that the opposite leg, you want to keep those toes pointed down to ensure that you're keeping your hips closed, okay?
02:02If you open up your hips and point that toe up towards the sky, it's a good way to really hurt your lower back and you're really taking the tension out of the glutes there, and then you're no longer working the glutes.
02:13You end up targeting your hamstrings, quads, or your knees, which you don't want to do.
02:18So our third exercise is going to be a split stance lunge, okay?
02:24So to get into this exercise, you want to step over the barbell to make sure the barbell is between both of your legs, and make sure that you have a nice, even grip on both sides.
02:33Then you're going to get on the back ball of your foot, and then the front foot, you're going to keep all the weight in your heel, all right?
02:40So as you're doing the movement, as you're going down, you want to make sure you keep your chest nice and tall.
02:45And then as you press up, make sure all the weight is in that front heel and try to push up through the heel.
02:53Okay, so our fourth exercise is a hip thrust, okay?
02:57So for this exercise, you want to make sure you either have some type of pad over the barbell or over your hips, okay?
03:04So doing this exercise, you want to make sure that the bar is evenly distributed over your hips, and then you have a nice, even grip on both sides.
03:13Going into the movement, you want to make sure that you really keep your core engaged, and make sure that your core is nice and tight as you press up.
03:21And when you get to the top, make sure you have a nice, flat surface.
03:24You don't want to hyperextend your hips.
03:27And then last cue, make sure that you're pushing through the heels as you're driving up, and really squeeze your glutes and get them engaged through the entire movement.
03:36Okay, so our fifth exercise is a landmine squat.
03:42So this is one that you're going to need a landmine setup.
03:45If you don't have a landmine setup, you can also use a sturdy corner and just set the barbell into the corner, and you'll get the same benefit of the exercise, okay?
03:54So with this exercise, you want to keep the barbell tight to your chest.
03:58And then same thing, just like the barbell deadlift, you want to make sure that you're sitting deep into your heels, and make sure that you're feeling tension in the glutes as you come up.
04:08Once you feel that tension, drive up through the heels and really squeeze the glutes at the top.
04:13For our sixth exercise, we're also going to use a landmine setup, and we're going to do a deadlift.
04:20So with this movement, it's the same cues as a barbell deadlift.
04:24You want to make sure that you're keeping the weight back into your heels, push your hips back, and really feel the tension in your glutes.
04:30However, your hands may be a little closer together, which may force your shoulders to round a little bit.
04:36So you just want to make sure that you're mindful of keeping your chest open and keeping those shoulders pulled back throughout the moves.
04:43So for our seventh exercise, we are going to do a staggered deadlift, okay?
04:49So for this one, you're going to be in a staggered stance position.
04:52To get into this position, you just want to make sure that you're one foot over and one foot back, okay?
04:59So this position allows you to feel more tension in one side of your glutes.
05:04It's very similar to doing a single leg deadlift.
05:07However, it takes a little bit of the balance out of it, okay?
05:10So you're going to have both feet on the ground.
05:13As you go down into the movement, your back heel is going to come up.
05:18And then as you drive up, all of the tension and weight is going to be in that front leg glute and pushing up through the heel.
05:26So our eighth and final exercise is a Bulgarian single leg deadlift, okay?
05:32So this one, you're going to have one foot elevated.
05:36You can use a box or a bench, just as if you're doing a Bulgarian split squat.
05:41However, instead of driving your knee down to the ground like a lunge, you're going to hinge, okay?
05:47So just like our other deadlift cues, you want to make sure that the weight is back into your heels, that you're pushing your hips back and really feeling tension in the glutes.
05:57And then as you come up, drive through that front heel and really squeeze your glutes at the top of the movement.
06:03All right, so those are eight different exercises that you can do to specifically target your glutes all using a barbell.
06:13So you can put these exercises together and create a nice glute workout out of them, or you can take these exercises and add them into your workout.
06:22If you're already doing some of these exercises and you don't find that you're really feeling your glutes, see if some of these cues help you to really target the glutes a little more specifically.
06:30All right, so if you like this video and these exercises helped you out, leave a comment below.
06:35Let me know if you give them a try.
06:37And don't forget to go check out some of our other workouts.
06:40We also have other booty workouts, upper body workouts, follow along workouts on the channel for you.
06:46Don't forget to like and subscribe.
06:49And make sure you follow me on Instagram at Toya Shirelle.
06:52And make sure you follow Juice on Instagram at Juice in Texas.
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