How To Get STRONG Glutes FAST w/

[@GarageStrength]

Sign Up FREE for 7 Days for our Athlete Strength Training App - Peak Strength 💪 👉 www.peakstrength.app/?YT&Video&APP&PosteriorChain

[@dennisbarrett6148]

She has some of the best technique on each rep regardless of the exercise. There is no rebounding or launching against the weight. Her pullups have a clear pause at the top and bottom. Its like the polar opposite of kipping. Awesome.

[@angelalvarezfenollosa5069]

Pleas do a video on tendon and ligament strengthening/bulletproofing. THANKS

[@juancounts3042]

@knessovertoeguy

[@r2dadizubz]

@Brazilian Roy Jones Wrong. Isometrics.

[@slymicheal8794]

@@r2dadizubz @kneesovrtoeguy 2x

[@Yupppi]

Time.

[@drumunism3781]

And skin bulletproofing THANKS

[@complexdetai]

I love her content. no big ego, no showing off and also a very calm demeanor

[@vikranttyagiRN]

Exactly.

[@jeangove01]

Women lifters tend to be best to show clean form - no ego, no excessive loading.

[@complexdetai]

@@jeangove01 not necessary. it goes both ways. its mostly that more man lifters are more public with there ego lifting posting it online. We just dont see it online as much from women. Natasha is on some other level with her content. It feels genuine, she doesnt try to sell you something, no background music, crazy camera angles.

[@moemoe-jb2fw]

@@jeangove01 she’s on drugs

[@djtube2251]

I like how he just stands and watch her exercise.

[@GarageStrength]

Get 10% OFF the C2 Massage Gun from Bob & Brad right here by using code: BobBradFan or PTfamous 👉 www.amazon.com/Percussion-Massager-Handheld-Recovery-Soreness/dp/B08CKWVYMF/?maas=maas_adg_F137150DC90F3406551DA1BF7FE74270_afap_abs&ref_=aa_maas&tag=maas&ref=sr_1_1&m=A3VW0YERWQ3UX5&marketplaceID=ATVPDKIKX0DER&qid=1656398668&s=merchant-items&sr=1-1

[@louiscyfer6944]

wow, talk about clueless. you have her demonstrate absolute shit form on the hamstring curl. dude, you have a lot to learn kiddo.

[@dunderwood4444]

It works, incorporated this movement 2 months ago (Traumatic Spine injury Ramadi TU Bruiser TU Ramadi) USMC RECON Med Retired. Broke most of my ribs and snapped my spine(Multiple GSW chest/skull/legs/ Team ambushed). This movement stimulated allot of nerve connections for me. Walked 1 city block unassisted (No Walker No Wheel chair) 2007 injured standing for the first time in a LONG time thanks to you. Thank you for giving this Marine his legs back, these videos are saving lives and its appreciate, Thank you Spiritus Invictus/Semper Fidelis 2nd Marine Raider Battalion M.A.R.S.O.C Charlie company Alive Day 5-27-07 Traumatic Spine & Brain 🧠 injury recovery is a marathon and a process. One must master patients and keep "GETTING AFTER IT ". Still in the fight, one step 🚶‍♂️ at a time, one day at a time (pack your patience, healing takes time)

[@ic8537]

Nice keep it up, hope you get better. Thank you for your service.

[@seanregehr4921]

For a complete lower body workout check out Baithak. It is an Indian squat that hits quads, hamstrings, glutes and calves. It blows away most weight training for lower body and no weight required so it travels particularly well. IMHO it is the best hamstring and glutes exercise by several miles as it allows for maximum time under tension and compression. Warning: you might not walk right for a day or two while recovering depending on your overall prior conditioning.

[@MichaelB2L]

Love seeing exercises I’ve never come across before; the seated dumbbell good morning. I do seated good mornings on the row machine and I fine they are great for the lower back. Definitely going to add the dumbbell version to my back/leg days. Thanks very much

[@jamesharper9045]

Great to see you here natasha!!!! Ive been following you on ig for years!!!😘

[@elim5353]

She's a beast! Very strong and built!

[@edrhodes1840]

Pointing your toes out and keeping your knees slightly bent will focus on the glutes more on the back extension. Also keep your back rounded by staying in a crunch position on the way up to put even more focus on the glute

[@seanregehr4921]

Toes pointing out only targets one side of the glutes more. Your toes should be pointed inward just slightly. This is a common misconception. Most of the population has tight hamstrings because of it as well. The natural stance yields the greatest results. Where I feel the misconception begins is because before lots of training has occurred many tend to notice more activation of the muscles and assume this is best. Plus it tends to be easiest to start with. Meanwhile it is only hitting one side versus the whole muscle group. I further emphasize that after prolonged training with toes pointed out, the natural stance becomes noticeably more difficult for most as the other half of the muscle group has been neglected for some time. I have also personally lived this out and have felt and seen the difference since adjusting, which is a taxing process later on. I would for certain tell my younger self to stick with natural stance the whole way as it hits the whole muscle group. Your leg muscle cross in a "x" so toes pointed out will hit the inner legs more than the outer. This matters a lot when training hamstrings and glutes especially. The natural stance ensures the load is balanced. Also look at her legs and see the results of natural stance. Her legs are significantly larger than his proportionally. He uses a duck man stance by comparison.

[@AJH3518]

The woman, the myth ,the legend.

[@leddyvilla]

Back Extensions and Zercher Good Mornings are my go to for low back and glute work!

[@budrothefox3666]

Natasha is an absolute unit!

[@Mani_Matter]

one of the best natural bodybuilder

[@MAVERICK-tc2vw]

Thanks guys for the extra workout enlightenments. I don’t if it’s just me but ever since I have Grand Canyon muscles down my spine my back sweats runs straight down my spine to my arse, worst feeling

[@Mechaneer]

Several of these look very dangerous for anyone close to (or recovering from) popping a disc. IE herniated disc. What's particularly awful is how she has excellent form on the zelcher curls, and the guy instructs her to round her back more like he did, which is massively problematic for anyone with a lifestyle that leaves them prone to a potential disc herniation (probably a majority of us watching this video).

[@seanregehr4921]

Back rounding should never be performed with weight. At most body weight only. Thee is little benefit and it only increase the risk of injury.

[@nycpoem6033]

This is why you work up to the weight. Not working those muscle groups is what leads to injury/led to the injury. If you can't do it with weight do it body weight. Rounding is not an issue if your train for it. You should incorporate movements that incorporate focusing on the lower erectors instead of doing all hinging movements with glute ham focus. I understand why one would think this is a bad idea but his approach is good. I do think that they should have explained that if you perform the movement to target the erectors that you should be careful about the weights you load however I believe the target audience for this video is above a beginner lifter level.

[@MrGreen-hx8lp]

Spoiler: we all have disc herniations, but very few are symptomatic.

[@Mechaneer]

@@MrGreen-hx8lp not really a spoiler, and not really accurate. Around 20% of young adults have one, and over 75% of people over 70 have an asymptomatic disc bulge. Also not really helpful. I had an asymoptomatic disc bulge that occasionally presented mild symptoms for years until suddenly I had extremely severe, excruciating and debilatating symptoms all the time for over a year. Mocking a problem or pretending it isn't one doesn't make it go away or prevent it from getting worse.

[@MrGreen-hx8lp]

@@Mechaneer source? Hint: Do a quick scholar.google search and familiarize yourself with some research studies. Herniations are extremely common and most are asymptomatic, just as you pointed out. There’s also a very good chance that they’ll reabsorb. Unless you really know what you’re talking about, which is suspect, maybe stick to other nerd stuff you’re knowledgeable in? Stop with the nocebo.

[@chrisfournier6144]

Posterior change work = kettle bell work out. Minimal equipment with dynamic loading of our posterior chain.

[@toddjohnson5176]

Phenomenal video as always! Natasha is amazing. Very informative! Thank you!👍🏾👍🏾💪🏼🦵🏼🌝

[@percyclarke6524]

Great Shout out to John Meadows on the seated good mornings. 👍🏻

[@seanregehr4921]

Feet pointed out is called "duck man", "pigeon toes" are when they point inward to an extreme amount. Your feet should naturally point inward just slightly. This actually ensures no extra pressure is placed upon your spine and all the wiring back there. It also ensures a better targeting of the hamstring and quads in particular, instead of favouring one side more than the other.

[@scroonie]

Titan up bro…love the hoodie

[@BJTF3D]

💪🏾💪🏾Much love to Uncle Meadows. RIP

[@networkthrift9163]

For real!

[@SweetPappyJones]

🙏🙏🙏

[@ThisisFit]

Thank you! always looking to grow and strengthen the glutes~

[@joestockton7016]

Please do a video on how to get a perfectly round head

[@incompetentlogistics]

Dane, what's your thoughts on zercher deadlifts for weightlifters? I feel it's the only exercise where I've really felt the lower back get a good pump, and I like to be explosive at the top of the lift and it lights my whole body up.

[@olyliftingprogress8132]

Good morning coach 😁

[@pretty_flaco]

i see what you did there

[@e.douglasbrown9920]

I'm always looking for new ways to work the posterior chain and the hamstrings......love the DB sit GM and the standing version.

[@Plame69]

i wish i had not wasted my time clicking on this. when louie said "people talk about posterior chain and don't even know what that is" he f'n meant it

[@foreverglider2236]

What do you mean? These exercises hit the posterior chain.

[@sugarskulllyfe5890]

this is amazing advice thank you so much for this

[@youssefbayoumi857]

I just wanna know what're the shoes she's wearing?

[@FlamingEmberSeal]

Oh these good mornings looks a great exercise we dont have anything for doing hyper extensions. Can I sit on a bench for doing these?.

[@ElleTheScalper]

What are your thoughts about the eccentric part to improve strength and power that will transfer to sports? Should it be slow or fast eccentrics? Should we use the stretch reflex?

[@DVILAIN]

Slow Eccentrics are great for injury prevention and building muscle (more time under tension). Fast eccentrics are testing your isometric strenght as well as tendon strenght so if you struggle with these work your way up to faster and faster tempos. At the end of you progress you should be able to work fast but also balanced and effective. Try one after the other. Faster with lower load and slower first with 3:1:x tempo (eccentric:isometric pause:explosive on way up). Its awesome to track your tempo in your training app or notepad

[@salsol0038]

@@DVILAIN actually not... In slow eccentric has top speed effects on Eccentric-Enhanced RDL, but Scientific studies shown slow and fast tempo (2s vs 8s eccentric) has no effects on muscle Hypertrophy... Y lo demás pues no sé

[@leelunk8235]

HUH...WHAT EXERCISE, GET SPECIFIC

[@amirbiogene]

I think external hamstring = biceps femoris !

[@brettcleveland1106]

How about destroy the old guy's back workout! LOL

[@pedroportale4739]

Very nice exercises 👍🏼

[@otxoawolf9054]

She has a great posterior chain 👍

[@dard4642]

The posterior goddess

[@absolutelynoone5776]

I put a hip trainer on and do farmer walks up and down stairs for long distance for my glutes

[@AlteredState1123]

Natasha’s instinct to keep a neutral spine in in line with McGill’s advice for preventing back injury.

[@michaelkulman7095]

Different people say and advocate different things and usually don't tell you it's controversial...they've made up their minds that its okay so just do it... Rounding your back like this is controversial... There is no exercise police so you are on your own. McGill is hardly the only one to question this type of lifting but he is a prominent back expert... I feel like if someone wants to advocate this they could at least mention it's controversial and opinions differ... I'm familiar with rounded back lifting and know some are all for it...advocate it but then again many don't. I don't. You, the viewers can do whatever you want but it would be nice if it was honestly discussed as controversial at least though... Pick your expert or your guru and hope for the best but there are plenty of messed up strength atheletes out there that have regrets! I'm at least saying this isn't a good idea for the general public if your sport doesn't demand it. You do you though... Good luck, you might need it!

[@AlteredState1123]

@@michaelkulman7095 Thanks. Why I like McGill: exhaustive testing, data, and he clearly uses the empirical method. Of course, keep an open mind, but when there is a preponderance of evidence, go with the odds.

[@JordanSissonDC]

@@AlteredState1123 McGill's data is very outdated and his testing definitely isn't exhaustive either. he created a fantastic model for the spine but he isn't the only one to do so. A lot of what he says is very often taken out of context and he speaks a lot of truth but he is also very wrong about a lot of things.

[@AlteredState1123]

@@JordanSissonDC Interesting. Do you have some good reads for me. Not an expert, just an enthusiast.

[@seanregehr4921]

I would sum this topic up with the following: Where is the evidence that a rounded back, especially using weights, yields any real tangible gains of any kind? I have never seen nor heard of any beyond opinions, etc. I have seen the evidence of back injury caused by doing so however, so I PREFER to not ever round the back, especially with weights.

[@kevinishki]

Difference between zercher deadlift standing and kettlebell swing?

[@oscarguzmanz]

These great for xc\track runners?

[@stevedave70]

Titan up!

[@x3r0h0ur]

I never knew woody harrelson was so into fitness!

[@darylmckay]

Natasha looks like a super hero should 😃

[@krishnaveganathar]

Great video. No doubt these help prevent and heal from back problems.

[@littlethuggie]

/ only wants to get stronger glutes, not hammies, abs, nothing else. Thank you for showing how to isolate and only get strong glutes.

[@littlethuggie]

@Dean I was being facetious.

[@purplegoose22]

Titan Up

[@richardpajarillo4136]

Does he have anything on patellar tendonitis?

[@CH-rs7cm]

Eh, so this where you've been ;) anyway, this randomly showed up in feed and I don't know why, but I feel I will need this.

[@harric9864]

Hip thrusts is the main one and you didn’t include this!

[@Eudaimonia88]

0:35 Staying "really, really upright" on a walking lunge does NOT, repeat NOT, bias the posterior chain but the quads. You need to get your anatomy right.

[@randyrustybuts9566]

why do numerous different exercises when one will do it and that would be a well-executed squat ,in addition the kinetic chain does not work in isolation the anterior and posterior should be considered as equal

[@ampstudios]

how about we see your videos coach know it all.

[@randyrustybuts9566]

@@ampstudios well unlike you I don't need to stick up clickbait videos to ingratiate myself. a bit like the man with the tiny penis and the big car I was wondering how big is your car I would imagine it's a Humvee.

[@VoIPPortland]

Tore groin tissue with small hernia-like tear doing walking lunges. Sucks. Surgery at some point I supposed.

[@globaltrekkerexplorer]

Wow Woody Harrelson doing exercise videos!

[@jamezhoogan9235]

The ocky way 😎

[@Yupppi]

I swear single leg RDL and hip thrust kill glutes and hamtrings.

[@lillianlopez8794]

Awesome

[@claudiamarianidamato9499]

No… walking lunges performed like that do not target glutes. You need to lean forward a little and take long strides. I don’t understand why you would include this movement for hamstrings and glutes?? Why not do a reverse lunge …? Or an anterior leaning reverse lunge? Those truly hit the hamstrings and gluteus because it requires hip hinge and stretching of the hamstrings ; You barely feel your quads in this movement. Not really impressed with this list with all due respect. No Romanian DL? No stiff leg deadlift? No single leg RDLS with cables or dumbells ? No Nordic hamstring curls (glute ham raises)??

[@jwine1957]

you know your stuff!

[@Psyaii]

You can target the glutes with that lunge movement if you have decent activation. The hamstring curls and good mornings pretty much cover the same as the RDL's. While they add a single leg element and nordic's are great, they're also been done to death so keep in mind viewer's want variation in content too.

[@jwine1957]

For me kettlebell one leg RDL also hits glutes really good

[@claudiamarianidamato9499]

@@Psyaii that’s a good point. I’m sure he’s covered the movements I’m talking about before in another video. I’m pretty new to his channel. I will although agree to disagree with what you’re saying about the walking lunges

[@claudiamarianidamato9499]

@@jwine1957 thanks :) I’ve been lifting for about 13 years now so I can say I’ve tried out almost everything lol..and yeah for sure!! Kettlebell is good too. Using a staggered stance With that movement can be great as well if people aren’t so good with balance. I’ve tried a lot of unilateral movements and will say that a high step up with a forward lean while holding on to something with one dumbell in opposite hand is one of the best exercises I’ve tried for glutes. I’ve totally dumped out walking lunges for hitting quads and/or glutes because they require a great deal of balance even though I used to do them a lot!! And they do work but there’s better out there. not only that but your not really keeping tension on the muscle because you need to switch legs every stride. Bulgarian split squats are the best for quads in my opinion!! , high step up definitely beats the Bulgarians for glutes though .

[@matthewflores6561]

Go Titans🤓

[@janmiedza6607]

and the name of the steroid is???

[@silverbackgorilla2112]

Natasha has World Class Glutes

[@MrRossT1]

7:02 HORRIBLE FORM!!!! >:I 7:15 HORRIBLE FORM! >:I

[@maxbarnes3967]

yea can an old lady help me out with my lifting lol

[@dard4642]

No holes in her game.

[@Tourist-Q]

Most of those exercises for no good for glute development at all...

[@growlerfrown487]

Just 60?

[@davidekwalla1019]

🙏 🙏 merci

[@leelunk8235]

DEADLIFTING IS GARBAGE/ HIP THRUST IS GARBAGE..KEYBOARD WARRIORS WOULD CHALLENGE MY OPINION THOUGH

[@mubashar1872]

Perfect lady

[@kevinorr6880]

Toes out is considered “ duck-foot”. Toes in is pigeon-toed.

[@yomomma8972]

Peace haha

[@kylemunger3605]

He wants to tap so bad

[@sunnyrainyday6820]

she cute

[@enyioma8]

she has way more muscles than I do 😐

[@turnmeondeadman4221]

Are you taking peds?

[@gyujiko]

I want those forearms😂

[@gluttonykills]

Should say "how to destroy your back". Anybody over 40 out there please don't listen to a word these ignoramus's tell you.

[@michaelkulman7095]

Different people say and advocate different things and usually don't tell you it's controversial...they've made up their minds that its okay so just do it... Rounding your back like this is controversial... There is no exercise police so you are on your own. McGill is hardly the only one to question this type of lifting but he is a prominent back expert... I feel like if someone wants to advocate this they could at least mention it's controversial and opinions differ... I'm familiar with rounded back lifting and know some are all for it...advocate it but then again many don't. I don't. You, the viewers can do whatever you want but it would be nice if it was honestly discussed as controversial at least though... Pick your expert or your guru and hope for the best but there are plenty of messed up strength atheletes out there that have regrets! I'm at least saying this isn't a good idea for the general public if your sport doesn't demand it. You do you though... Good luck, you might need it!

[@gluttonykills]

@@michaelkulman7095 The back extensions & the hamstring curls are a completely unnatural human movement. There's nothing we do in the everyday world that mimics these exercises. The lower spine just can't handle all that compression & the average gym rat can easily suffer disc herniation. These movements are strictly for short term aesthetics & can cause long term injury & pain. If you're a bodybuilder trying to earn a check them do em, otherwise they're completely unnecessary.

[@buttlesschap]

The 45 degree back extention is essentially a hip hinge. If you don't think a hip hinge is useful for everyday movement you don't know basic anatomy. Doing them bodyweight is one of if not the most accessible exercise. My dad is 65 and still does them. Says it's great for when he's sitting around at his desk too long.