how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout

[@indiafox5786]

It's really refreshing to see someone who admits to how hard these workouts actually are. Especially if you're a beginner. Added to my summer '23 playlist.

[@Grace_70003]

These are great exercises individually but this workout has too much volume for a beginner! 4 exercises are more than enough to see hypertrophy!

[@Ingeb91]

If you're in your first year of training, I doubt you'll need more than 2 of these exercises. Do 3 sets of each of them, and push yourself to do it right, you will see gains from them. I'd do step ups into RDLS, and I'd call it good for glutes for the day. Maybe do squats at the end to hit the quads too. Long range of motion, focus on that deep stretch, and you'll be good.

[@sorinaoancea7994]

1) hip trust 4 sets, 2x10 2x8 2) RDL 4 sets, 8 reps 3) Bulgarian split squat 4 sets, 8 reps 4) Deficit Reverse Lunges 4 sets, 8-12 reps 5) step ups, 8 reps 6) sumo squats 3 sets, 8 reps + 8 pulses

[@JinaMukherjeeF]

Step ups - 3 sets 8 reps

[@Oceanww]

My hips don’t lie so I still have hip trust

[@rebeccajane3532]

None of these exercises isolate the glutes. All using leg muscles too. You grow your legs as well as glutes. These influencers know jack

[@vivayo4588]

​@@rebeccajane3532 why would anybody not want to strengthen their legs too ... This channel is for everyday folks trying to become stronger overall for health not for aesthetics only. Strong glutes and legs all the way thanks.

[@wolverines_boneclaws5362]

Hip trust?

[@speckeofspecca]

For all ya'll beginners and trying this out, always always have a proper form. When your back starts to hurt, stretch in between sets. Your spine will thank you later

[@1.11f]

What type of stretches?

[@oedalis]

​@@1.11fmostly what you need to do is engage your core (like you are about to take a punch to the gut) and keep a neutral back. You can stretch back if it's getting sore, but probably what you really need is good back form and a lighter load.

[@1.11f]

@@oedalis but how do you maintain it engaged while performing an excersise? Like it feels so weird… idk if I am doing it right when trying to engage my core but i still don’t feel it in glutes only in back despite the weight and neutral back

[@oedalis]

@@1.11f maybe you're dealing with gluteal amnesia--it's really common for us sitting folks. In that case you want to activate your glutes first to "wake" them up. There are a bunch of glute activation warm ups on YT (they may not feel like warm ups at first, but full on exercises!) A lot of them use resistance bands, so hope you have that handy. They may include things like banded side steps, kickbacks, bridges, fire hydrants, etc. You may even want to isolate one glute at a time for some of these moves. When I was first starting out years ago, it helped for me to actually touch my glutes as I was working them to create that mind body connection. Also it helped to squeeze my glutes together really hard (like I was trying to hold on to a $100 bill) for 30 sec at a time when I'd been sitting too long before a workout.

[@1.11f]

@@oedalis Thank you soo much I need to try🫶💕

[@lygiabird6988]

Guys if you are a beginner, you can start off by doing one or two sets of each of these exercises! And work up to the 3-4 sets she does here. It will allow you to hit all the different muscles and still manage to make it through the workout.

[@lexusvasquez2686]

Would also like to add that beginners should do less weight and focus more on form with 10-15 reps! Don’t focus on going heavy, good form is more important and impressive

[@mak_xx9456]

Thank you

[@sophiaarandia540]

Im so glad I found your channel. Too many people out there, chatting too much and looking cute, this is more straight to the point, organised and helpful. Thank you!

[@ac-uh5lo]

I love that you didn't use less weight for tutorials and actually included footage of you ACTUALLY lifting. I see too many gym influencers using light weights for the sake of the tutorial but I feel like we don't actually get to see their form in real time/ real life.

[@LakeOfDreams1]

How much weights did she use?? Added 100 pound. So I guess the first blue one is 100 pounds and the green??? I’m only curious because I agree that influencers all too often don’t show the real deal.

[@TinaSoriano]

I appreciate so much you're sharing how difficult and bad you felt! Not many talk about the suffering! I'm going to do this but I'll be starting with no weights! LOL. Thank you for all of the loving reminders of stretching, and foam rolling.

[@melvinreed4136]

Tina, see my admittedly unwieldy, but useful comment above.

[@marydinev5264]

Wow, my glutes hurt just watching this. Heads up, I'm 55 and let me tell your muscle atrophies pretty fast as you age. If you don't continue working out as you get older your but becomes your gut. You loose stability and can develope hip, knee and back problems. I started focusing on my glutes lately since I noticed my flat old lady, looking butt.😳 I've been feeling so much better. Ready to start something more challenging like this workout. Thanks, looks effective for sure.

[@oedalis]

💯 working out posterior chain keeps me pain free too 🙌🏽

[@DASingThroughDisney]

I did this workout for my leg day yesterday and HOLY CRAP! I was beyond gassed when it was over lol and my glute pump was the best I’ve had in so long! Thank you for sharing this!!

[@ela-jc5cj]

did you see results?

[@naomitrollopeillustration]

The warm up alone was sooooo helpful… thank you! Can’t wait to watch the rest and add it to my workout tomorrow 😊

[@danigirl8884]

No but Darian legit running over to help was the actual sweetest thing EVERRRRR KING AND QUEEN. 😩💖

[@BrittanyLupton]

My heart MELTED 🥹

[@satyabratamohapatra8788]

@@BrittanyLupton Great

[@ttlyawesome444]

This is one of the most informative, authentic, and well structured workout videos I’ve seen. It was so easy to understand! I loved your clear narration, how relatable and down to earth you are, and that you showed you doing the full set. Thank you!

[@desaraekopplien3286]

That warm up screams short distance track runner I love it

[@Lensync7]

I feel you! Im a guy who started watching women to better my glute exercises a couple of years ago... Now my rear is pretty wow and I truly thank the ladies like you.. And your work out is for REAL!!! There was no faking it, ANYONE whos really hit it like you did it HURTS LOL !!! Your bad ass!!!!!

[@kikobunny0102]

Love this workout and how you show that it’s tough for you too! So motivating to know that we are doing it right when we also feel like it’s challenging and tough! Thank you!

[@patrickdahm6822]

Your knowledge of the science behind lifting is awesome. The number of other KZbinrs throwing around terms inaccurately (planes of movement, RPE, dynamic warmup, etc.) is shocking

[@__.angel1111.__]

1) hip thrust 2x10-12, 2x8 2)RDL 4 sets of 8 3)Bulgarian split squats 4 sets of 8 reps 4)Deficit reverse lunges 4 sets of 8-12 reps 5)Step ups 3 sets of 8 reps 6) Sumo squats 3 sets of 8 reps with 8 pulses

[@JocelynKetler]

The #1 gym accessory that literally changed my life was a bar jack. Fits perfectly in my gym bag along with my cushion and shoes and any other smaller accessories. I highly suggest anyone get it. It cuts my weight swap time in half.

[@morighani]

oh my god those exist??? you changed my life. i swore off barbells in favor of the smith machine because the set up is so stressful lol. thanks!

[@cakedupkevin]

I do those lunges from your warm-up to fix my lower back pain and help with my anterior pelvic tilt. It's an amazing form of pilates!

[@charlie_918]

I like how shes straight to the point and shows her workouts, shes not twerking or shaking her butt every 3 seconds, shes just doing her exercise and thats it. Its so refreshing to see nowadays.

[@aaronhotchnerzoltfbi8085]

Who does that in instruction videos. What websites are you usually on?

[@charlie_918]

@@aaronhotchnerzoltfbi8085 tell me you've never watched other youtube exercise videos without telling me youve never watching othet youtube exercise videos

[@Orangesoddax]

​@@aaronhotchnerzoltfbi8085A Lot of people do on KZbin videos and Pinterest

[@veroniquekumpela435]

😅😅😅😅

[@LynaLoopS]

@@aaronhotchnerzoltfbi8085 so so many influencers though.... the fitness influencer to OF cam girlies pipeline is real.

[@sonnyecho9195]

Really appreciate the warm up demonstration-that is something I need to work on incorporating probably helps prevent injury

[@Deeplycloseted435]

This is SO much glute work. Holy cow. Is this once a week or every 4-5 days? I do two glute exercises (Bulgarians & RDLs) then quads and hams, followed by core and stretching. My dude ass is huge. I can’t imagine doing that many glute sets. I’m dead after what I do…..literally borderline dry heaving.

[@tinaferr]

What a workout!! I'm a beginner to lifting and i can't wait to kick my ass with this. I'll be happy if i even get through half of it

[@jessicataylor1930]

I love that you are showing what these movements realistically look like during execution.

[@alinatarkhanian]

This workout is very similar to what I'm doing. It is, indeed, taxing on the body. So much so that I had to transition to full body workouts and do less glute exercises per workout, but still maintaining the overall weekly volume. It was honestly a game changer for me. I can focus on form and really pushing myself without feeling like I'm dying.

[@jenm7585]

Bookmarking this video for my workout later! I just want to say you are a powerhouse with the amount of weights you do in your circuits. For me, I find its better for my form and stamina to do mid to light weights with MAX reps. It pains me to see women racking 250+ lbs on the barbell. I can’t imagine the strain people put on their backs when doing this. But, to each their own. I felt the need to leave this comment -not to throw shade at all- but for those that see these videos thinking the only way to get “gains” is with max weights. But, that is not the case at all. I used to do that & had minor injuries even with proper form. When my trainer told me this, I felt a sigh of relief!

[@maxcruz0929]

This video for me was great because: Love how everything was straight to the point, no fluff or BS in between. Appreciated what you may have done in the past like scraping shins etc so we can be mindful of that and be okay if it happens to us. So excited to try these! Loved the warm up too! Spine rotation a must!

[@dard4642]

Trick for stripping the barbell when it's on the floor: grab two 2.5 lb plates and keep one at each side of the platform. When you want to add or strip large plates from the bar, move the 2.5 to lay on the platform (or floor) by the innermost plate (like you're chocking your tires) and roll the bar to where the innermost plate is on top of the 2.5; this gives that side enough elevation to where the plates can be easily added and removed. 👍

[@Kalieedaynee]

You push your self hard in workouts! I need to do that more. I get tired and go meh all done

[@BrittanyLupton]

It happens to me too!! I think that’s why I was especially dead because I gave it my 100!!

[@glorias8122]

Excellent workout and instruction. And thank you for the warm up and post stretches. Many ppl fail to show and share the importance if it

[@JunkMail-q7f]

Thank you Britney!! So appreciate the straight forward informative commentary and examples! Excited to begin!

[@maddyre]

YOU ARE KILLIN IT!!🙌🏼🙌🏼 Weights are hard work!!

[@BrittanyLupton]

THANK YOU 😩🫶 ILY

[@f1hotrod527]

Any guys in here because they are having a hard time building glutes, and want to see how the women are so successful at it?

[@4Mikes4Mindset4]

I have a natural ass. I'm good.

[@jedgarcia2313]

Hell yeah mate it’s big booty jorts for the boys

[@slowmomma7222]

Yeah I’m here to grow my glutes, let’s go with that

[@demeroldemerolforgodheista9793]

Mee

[@jellyfox3379]

Has to do with genetics, biology, and straight want to get that juicy trendy booty or just to feel good lol. Since how yall can grow the upper body and burn through fat and build more muscle. You can do it!! 🙌🙌

[@RS-chino]

So great to see a female channel that actually gives good information. Solid work. You’re doing gods work.

[@sirenarincon1176]

Literally gave myself lower back and hip issues from not growing muscle in my abs and glutes!

[@holdanachten4234]

I actually love split squats, it's lunges that I dread 😆 I'm excited to try the deficit reverse lunges though

[@BrittanyLupton]

I kinda like BSS too! I hate hip thrusts for the longggggg and tough set up and take down 😅

[@Shitzumammie]

You are a beast! I love your description and honesty about leg day! You are a champ

[@chelseashurmantine8153]

Damn you did such a good work out girl! I could tell you really worked hard I’ve been feeling that way lately, really pushing myself and it’s been feeling great to be challenging myself regularly like this

[@abbywabby30]

That’s awesome

[@penniemarz9336]

I cannot wait to try this workout. I had a foot surgery two weeks ago and i feel so depressed i havent been able to work out.

[@alfiemarie]

im so glad you said "re-racking the weights is the hardest on a leg day" cuz i literallt thought i was the only one feeling this way HAHAHAHA im so happy to learn its not just me. love the warmups ill give those a try next time!

[@BrittanyLupton]

Hahaha it is SO HARD - like I’m already tired and then I have to lift more weight to put it away. You’re definitely not alone!!!

[@hannahfort7608]

so happy for a brit vid & can’t wait for the favorites vid!

[@BrittanyLupton]

Awww thank you hannah!! I am so excited for it too!! Going to edit it on my trip!!!

[@hannahfort7608]

@@BrittanyLupton have the best trip! 🫶🏽

[@homa_ghaiedi2626]

Thanks for this video ❤ It’s interesting that I’ve been doing exactly this workout for about 2 months, and I’ve seen crazy results in under 🍑 For the step up, when I use one of my hands for balancing by gripping to something, and the other hand holding a dumbell, and then not touching the ground when coming down, I have like 10X burn in the working glute.

[@minecraftlord568]

how many times a week do you do this work out? thanks! :)

[@homa_ghaiedi2626]

@@minecraftlord568 Two times/week! :)

[@andjela9413]

I have question. Can we have dumbells in both hands or must be only in one hand when we do step ups or bulgarian split squats?

[@homa_ghaiedi2626]

@@andjela9413 I hold dumbbell in just one hand, because it helps me balance myself better and make it easier to have slow and controlled rep.

[@anxhelaabdiu7423]

Hello can i ask something too? You said you did this workout plan two times/week and you did see results within 2 months right? Well it is necessary to do cardio first or no?

[@lolliepop9738]

The way I screamed when she brought up the Bulgarian spilts 😭😭😭😭

[@jo0mee]

I’m so happy to see someone show how they get the huge weights on the barbell. I was wondering if there’s some secret I was missing but nope, all the same struggles lol

[@ElandraMolina-p7q]

Been taking notes off this video! Thank you girly

[@yayavossy2034]

Any videos for six pack/flat stomach?

[@mxiastate5629]

Thank youu dariiaan 🧸🐶🐾 I do not like RDLs my least fav and dont feel them evenly on both sides. My back is hard to position so I have a tough time. I love bulgRian because I feel more in control, more stability, and better feel.

[@LetsWatchThatttt]

Same!!! RDLs just hurt my back no matter what I try! I guess I have to do them more to strengthen my back, just find them so fatiguing and awkward!

[@katdvox]

Your outfits motivate me to work harder! Can’t wait until I feel confident in my body enough t to wear outfits like yours ❤

[@BrittanyLupton]

Wear them now!! You don’t have to look a certain way to wear what you want :)

[@josesaavedra9977]

I think working on your glutes is the hardest people hate because it takes a lot of effort and discipline it takes your breath away thank you for the video God bless

[@laurenstagg8077]

Such a comprehensive and well-rounded video. Looking forward to checking out more of your content!

[@razumatrix7811]

Only recently discovered your channel and love your videos so far! I was wondering if you could do (or maybe you already have) a video of back exercises with free weights. I mostly workout at home and have a barbell, dumbbells, and a bench. A lot of youtube videos that I see just do cable stuff for shoulders and back so I'd love to have more ideas of what I could do at home!

[@BrittanyLupton]

Great suggestion! I’ll film a back workout soon!!! 😊

[@Punksimmons]

I hit a plateau with my current routine so I’m very excited to mix it up with this routine. Thank you!!

[@beautyme3478]

I’m adding two of these to my workout tomorrow. Thank you 😊

[@archerhunter8691]

Inspirational!! Will try it this week!!!

[@irolledthatlucky7075]

You’re so sweet, knowledgeable, and fit ❤I love this journey we’re all on. instant subscribe!

[@maddyre]

Can’t wait to try this workout!🙌🏼

[@BrittanyLupton]

I can’t wait too! Let me know how it goes :)

[@maddyre]

@@BrittanyLuptonI will! Hehe🙊🫶🏼

[@curtbentley]

The warmup is like watching dynamic stretching before a track workout.

[@sizzykelly]

This is very helpful for me, I already start workout using the equipment when my son starts his prep school. So I used to workout 3x a week. I will try this tips in a gym thanks for sharing

[@APHS-B]

Very good: not just a barren typical workout, but also instinctive, feeling-the-muscle execution, the warm-up part at the beginning and lactic acid drainage (foam roll) at the end, signature.

[@happywanderer111]

Thank you. I just joined a new gym today after ages of at home workouts. Really helpful 🙌

[@AtizayFantezi_Art]

Lift heavy close to failure, eat caloric surplus healthily, take rest, sleep and water seriously, protien intake aswell, nutrition matters! And focus on doing the workouts correctly, form matters.

[@amelyahrenee9223]

She is so gorgeous,oh..and the person who is reading this, your gorgeous too☺️

[@sobster123]

I love how that guy helped her with the weights!!😍😍😍

[@fitgirlflexis]

i feel like you're the first person ive seen add in the warmup!!! so important

[@Cc19283]

That guy walking backwards on the treadmill at 9:00 is a legend 😂

[@malapangolina9200]

It's actually good for knees. 😁

[@janetteproa3443]

Missing your videos girlie! So rewatching this one 😂❤

[@BrittanyLupton]

I know I have two vids I’m editing now!!!

[@nicolechantal6325]

The way you explained everything.. 👌🏽 first time watching and I love you already

[@mel.ola.]

This encourages me to feel less intimidated at the gym.

[@wandaacosta52]

Oh Mylanta! IDK what type of crack you were on, but good jolly miss molly!! I can't feel my legsssss! What the....? 24hrs later I had to pimp slap my 🦵 to make sure I had them. GREAT WORKOUT! ❤

[@terigiese1322]

I do a very similar stretching and leg routines.Only difference is?At 62?I absolutely cannot go heavy.Ankylosing Spondylitis,arthritis,etc.I must go high reps and low weight on pretty much anything.I absolutely never do the Bulgarian split squat as I just don’t think my knees will like me at my age.I substitute a stationary lunge movement and single leg, leg presses.Your form and verbiage are 1 of the best I have seen.GREAT JOB!!!🙌🏻🙌🏻

[@devondalglish9983]

Looking forward to try this one! It’s something I can do at my home gym too which is perfect!

[@BrittanyLupton]

YAY!! love to hear that you could do it at a home gym. It’s all standard and staple equipment nothing fancy and no machines!

[@daileighnovember]

This is insane! ❤. I have Hip issues! I revently started doing some odd side leg thing just like that hip opening things ure doing! And then i come here for booty gains & here u are! Doing them! Man i feel like a genius now ❤😂 thanks!

[@elizabethudom-udofia7373]

Hi Brittany! Thanks a lot I’m new to your channel and your videos are very easy to practice I will add them to my workout routines ❤but I will begin mine with fewer reps

[@5thumbsup137]

Resistance bands before hand to help activate glutes especially medius and minimus.

[@nunofbernardo]

2:07 ghostbuster spotted

[@maria-lunaperroncosgarea9921]

😂😂😂 love it

[@uzernamex]

🤣🤓🤭

[@codywhitfield1461]

First off I love your stuff, I just attempted your workout and I got through to the Bulgarian lungs and I stopped, I am exhausted but I have my all and I did the warm up. I will keep tryin until I get through all of it and hit evey rep. I love your ebook and use your recipes every week. Your the best

[@oedalis]

All these moves provide different value so just do fewer reps/sets, or split the workout across days

[@Phyzeke]

This is no Instagram bad except use video! Spot on Girl great advice for Glute building!

[@keishatulai2865]

Ohhhh this one looks goooood bro gonna try!! thankyou!!!

[@nathanowen4226]

Hi Brittany, this is Nathan and u do a amazing job on your videos dear. Keep up the good work ❤

[@MeylynHernandez]

Love this video ❤ doing it today

[@syd9290]

Love this workout! But Bulgaria squats give me the WORST lower back pain, I've tried them different ways, between those and caple kickbacks my lower back is straining. What is an alternative workout? So happy I found your channel! ❤

[@jjtheperson8350]

Wow! Thank you, I will try these.

[@AngelsAlternativeSolutions]

I just joined a new gym and I am not sure how to set up hip thrust with the barbell idk where I should do it if that makes sense and I’m new to using the actual barbell I was on the smith machine for a little too long 😅 do you have a video on setting it up ? Also I love you and have followed you for YEARS xoxo

[@rebeccamooney9731]

Love this!! I'll be trying it tomorrow. 😊

[@PraveenSrJ01]

I will definitely give it a try also in my front yard of my house 🏡

[@wiildonex3]

Ahhh I’ve been waiting for thiiiiiis❤

[@adirotenberg7350]

shouldn’t you do less sets? like 20 sets or so for the whole week?

[@gabsmrivers]

Heeey could you share the camera you use??🥹🥹🫶🏻🫶🏻

[@BrittanyLupton]

I used the Sony a7siii !!!

[@lucasvarley9764]

These butt exercises are lit! And really love the vibe youre giving! Question... have you ever tried Next Level Diet? I got a muscle-building plan from them and I love it.

[@Pineapplepizza-]

Good variety of exercises thank you for this :)

[@tracey1454]

She wasn't lying when she said this was an ultimate glute guide

[@do7696]

Great dynamic warm-ups

[@kiwipalace]

i appreicate that u show that ur pushing through these workouts bc sometimes i see trainers make it look so easy & i think, am i doing it wrong 😅 lol

[@BrittanyLupton]

Bro I was DYING HAHHAA

[@Dreylita]

Right when I needed a new lower body routine. 👌

[@BrittanyLupton]

Perfect! I hope you love it!!

[@jamestalkscycling]

This looks great!!! May give this a go next time (although no where near that weight). Us cyclists need killer glutes. thanks. Have you got a video for helping hit the glutes more on barbell squats too? Always seem to bring a quad focus.

[@DeGuitarAnna]

Thank you, I'm looking forward to trying it!!

[@Love.ellie.]

Thought I was the only one who struggles with re rocking the weights. It’s a whole ass other workout 😂

[@evelynross6144]

Goals!!!😍 Thanks for the inspo.

[@ShiouderWannkossak]

I love connection with anatomy.

[@michellegreen5294]

I’m so glad I found you! I love your energy and delivery of information. I’ll be trying this workout today! Wish me luck💜

[@kabukichaos]

Excellent video - thank you 😊