Intense 5 Minute At Home Hip & Glute Workout

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Official Anabolic Aliens video of: Intense 5 Minute At Home Hip & Glute Workout.
Give this intense 5 minute at home hip & glute workout a try! You get a full hips & glutes workout without having to leave your house. Also, this works as a killer circuit to do at the gym more toward the end of your weighted hip & glute workout since it's bodyweight only. Routines like this are great for those who travel and want to get a workout in too! No weights are needed. Your hips and glutes will be feeling it the next day due to how effective this circuit is. 5 exercises, 1 minute long each. Follow along with the video if you'd like, a timer is run throughout on the screen!
Donkey Hydrants - 0:47
Hip Drives - 1:47
Hip Bridges - 2:47
1-Legged Hip Thrust - 3:47
Lunge Kickbacks - 4:47
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My name is Mike Rosa and I want to do all I can to help, motivate, educate, entertain, and inspire. I promise to always keep it 100% honest and real. I appreciate everyone who supports me and will always give it my all in putting out the best possible content as well as doing my best to always answer everyone who reaches out to me. HAVE NO LIMITS AND NEVER SETTLE!!!
Make sure you're subscribed for: fitness, workouts, routines, lifting, training, sports, exercises, nutrition, health, wellness, injury prevention, powerlifting, bodybuilding, motivation, aesthetics, shredding, bulking, tips, advice, vlogs, entertainment, comedy, information, truth, and so much more!

[@AnabolicAliens]

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[@usmanulhaq7211]

Your exercises are the best man

[@lordofthepage845]

Lol exercises guys do but don't tell people

[@goforward1304]

Perfect video

[@raymondturner7274]

bit.ly/2FCZCnv?-The-Fix-Glute-specific-training-22

[@aswanvg2096]

Sir I have a lower back pain . I hav hand joint pain while taking pullup iam just 25 year old pls reply and advice correct excersie kill that desease

[@papayeet6722]

Donkey hydrants : 1:00(30 sec/leg) Hip thrusters : 1:00 Hip bridges : 1:00 1-legged hip thrusts 1:00(30 sec/leg) Lunge kickbacks : 1:00 This is for me.

[@idhamansyari5321]

Thanks....god bless you buddy

[@ratcurse]

1:69 continuous dabbing

[@callumreed1942]

peppulinos Lol I actually looked for 1:69

[@tacosforlife5743]

Ily❤️

[@NoGloveD]

Yo

[@AnabolicAliens]

Glute and hip exercises are NOT gender specific. Men AND women should be training their hips and glutes so if you aren't already, time to start! Give this intense workout a try and get them booty gains fam :D

[@thomasrodriguez2183]

Anabolic Aliens that was painful. But it's worth it. Thank you

[@AnabolicAliens]

absolutely, glad you like the workout Thomas!

[@thomasrodriguez2183]

Anabolic Aliens okay bro anytime

[@AkashEros]

It's for get big booty or just tons?

[@kabkabmcarfarf2653]

Thank you master. My butt is flatter than a pancake. I needed this. QwQ

[@Aryanc_yt]

Only guy on KZbin who is straight forward

[@AnabolicAliens]

always will keep it real for you guys Aryan!

[@Vvexplorer]

I agree with this guy , just plain and simple direct to the point and obviously is working for him ! Bravo!!

[@scooterdooter]

True. Too many people going straight backwards these days.

[@oupamoloi885]

You don't just talk, like other youtubers. men of action, I like your video.

[@zenxching676]

Hey is it also to cure APT

[@Forthewin1436]

I've been doing this regularly and I'm noticing a change in my posture and my jeans are less tight but more snug and full in the glute-area. I'm also noticing my run form is more efficient and errect, thank you so much for this short/simple, yet challenging exercise

[@nitosarchive]

How often should I do this workout routine?

[@San-gi9yl]

@@nitosarchive everyone 2 days gap

[@shahidhgani6202]

Bruv how long did u do it...?

[@dinosaur5]

That ain't the only thing erect

[@gerardovitela2363]

@@dinosaur5 same here

[@dtpk]

when he said "finish with me," I did.

[@rg_0502]

👀

[@Frank-ro2xh]

Bruh I don't know what he has but Everytime he says it he makes want to push my body further (you better don't make a joke out of this

[@jhackster6049]

Flow Em I don’t see a problem, only a benefit

[@invokeinvoker8808]

I feel like im fucking eskimo emma

[@TinyTakedowns]

hahahaahahah, I laughed so hard

[@MoNoK15]

I love it when the instructor show us the struggle is real cause that motivates me to push harder 🔥🔥🔥

[@ElSauxy02]

lmfao for reaals HAHA

[@escanor7938]

i agreed

[@yashgupta1724]

Agreed bro

[@vladimir-savage72]

To be fair practically all exercises look gay or sexual and yet we still do them. Ever seen someone do a squat?. Yeah I doubt anyone upon first glance thinks "thats the most manliest sight I've ever witnessed" 😂

[@dagtheking5739]

@@vladimir-savage72 I mean c'mon now, both men and women look cute and sexy with a bigger buttock. Like it's also a great genetic factor, and it helps you run better. Same with thighs, hips, and calfs. lol

[@lili__26380]

I came to the comments to see dudebros talking about if this works for them and instead I found dudebros that turned gay from this video. That’s powerful.

[@alexhenriquez5189]

gender is a construct, tear it apart! Said the wide philosopher...Shasha Velour hehehe

[@florin1662]

@@alexhenriquez5189 so we are born with a construct.

[@christianlutes2984]

Lily Laporte honestly the first one I saw was one dude say he worked out his right arm more but there are like no reviews🤦‍♂️🤦‍♂️🤦‍♂️

[@alexhenriquez5189]

@@florin1662 No we are born into a society with specific social and cultural constructs that intent to define us

[@francheskajimenez5117]

If any ladies are looking for a FREE and fun LIVE workout, join Gym Quarantine! Hosted on ZOOM by @Francheskagj (CPT and Bikini Competitor). To join us, follow @Gym.Quarantine on Instagram! We hit legs and glutes weekly! It's not your ordinary program. It's a way of LIFE! :)

[@Brucee_97]

I really like how it's straight to the point and that it's non equipment required type of workouts

[@Subscribe2Sakrofy]

Yeah it's not the "According to this study" "There was a man who made this" blah blah blah. Straight to the point!

[@ozan871]

„shake it out when you need it guys“ *starts twerking*

[@gutswithdrip879]

Lmao

[@pepekika3786]

Yoo wtfff😂😂😂😂

[@seanyk2174]

PLS- THIS IS TOO FUNNY

[@davidjarstad1167]

@DEEJMASTER 333 svenne?

[@juanmoraesx]

@@gutswithdrip879 lol

[@paperplanes4335]

I would like to thank this man for essentially starting my fitness journey this year. I've been watching this workout for months and it has all but DESTROYED my post anterior tilt and gave me a fairly decent ass

[@tabaquinho_]

Omg I was like "pff this is not intense" Me after finishing one rep: my ass is iron

[@whalisten]

And not only the ass

[@xtragum6810]

@@whalisten bruhh 💀💀

[@boejiden7396]

Buns of steel 😂

[@qqqlll9614]

Hahaha

[@zenirr3187]

this workout boutta have me feeling like patrick soon 😏

[@rachaelnwaoha3543]

This comment section scared the man into posting any more glute exercises ever again 🤦🏾‍♀️🤦🏾‍♀️

[@francheskajimenez5117]

If any ladies are looking for a FREE and fun LIVE workout, join Gym Quarantine! Hosted on ZOOM by @Francheskagj (CPT and Bikini Competitor). To join us, follow @Gym.Quarantine on Instagram! We hit legs and glutes weekly! It's not your ordinary program. It's a way of LIFE! :)

[@Terrel3000]

Correct!!

[@sigmundfreud9313]

@@francheskajimenez5117 I got the bestt glutes in the game🐅

[@tlou2ej157]

Right

[@perfechealth6679]

He is professional enough to don't care, I hope..

[@vergecryptocurrency4552]

Any lower back pain sufferers need to work on their glutes. I was one. Since i realised the pain was as a result of weak glutes my pain has gone because i was concious of working the glutes and stretching them. The pain may feel it is in your back but it is really the glutes thats the cause. In my case anyway

[@vergecryptocurrency4552]

@Traz_1 no problem. I had to figure it out myself through trial and error.

[@jodo223]

Wish this reply was higher than the other dumb comments - this is also the reason I had back and hip pain, weak lower core. You have to specifically target the glutes the squats are not going to do it

[@vergecryptocurrency4552]

@@jodo223 agreed for sure. Im still pain free now as its always in my mind now not to neglect these others muscles

[@liamkellyguitar]

Also remember to stretch your hip flexors! This will make it much easier for your glutes to utilize their strength.

[@marcinp6659]

Verge Cryptocurrency how often should you do glutes traning? I have pain in back, and my feet are not stabile.. maybe its the week hamstring and glutes doing it? Anyone knows?

[@StevenSvN7]

The comments never disappoint.

[@lactobacilluslactis7461]

Lol try those from the KZbin channel Acts17Apologetics or Apostate Prophet.

[@harshitkumar9672]

NEVER😂

[@tjlu13]

I know this video is older, but I recently started doing this workout for about a year when I workout my glutes, have the routine memorized, and surprisingly enough, I’ve had friends and family tease me about my “bubble butt”. All in good humor, but it makes me feel good people are noticing 😊

[@charbelattieh8005]

This workout doesnt get old its a good effective workout killer

[@Clittminaj]

Dang. Very inspiring😂😅

[@MirkomilDexqonov]

Yeah Also I recently have begun this. And it is medium painful and so useful

[@shermzgoodz8249]

I took 2 weeks away from gym, my glutes got soft. After doing this for 5 minutes I felt my glutes feeling hard and nice again. This will be my routine 2 times per day. Thank you.

[@cagmo164]

Shermz Goodz results?

[@scotgat]

Those legged hip thrusts had me cursing at you! But now I'm back to loving you. Thank you. You are providing a service of health and encouragement and your enthusiasm is contagious.

[@ebustle4915]

Someone hooked us up with good angles lol

[@AnabolicAliens]

that booty pump! lol

[@bentimover8095]

Good angle makes women and gay boys rejoice haha

[@samvad6638]

The camera man the real mvp

Love your energy man!

[@ratmon19]

You really really need this

[@luxels5065]

This is one of the thirstiest comment section ever lol

[@spongebobspongebob24]

wait till you see Henry Cavill Reads Thirst Tweets video.

[@WLxMusic]

Have you seen this mans' ass though. The thirst was bound to come.

[@goodlife9912]

Glutes don't discriminate

[@LavaCreeperPeople]

@@spongebobspongebob24 twittcrap sucks

[@BKDAYZ]

This comment alone deserves a special award😂😂😂👏🏾👏🏾👏🏾

[@trixr4orkids70]

instructions not clear, ended up working out right arm

[@xcesarbautistax]

Hahaha love this comment!

[@joan4269]

subtle

[@lechinny]

Pause

[@suyashawasthi2476]

Took me a second to think what this was about. 😂😂

[@jozzequ2138]

Jajajaa

[@athlete6225]

This guy is so athletic like whattt how you do that and talk so comfortably

[@billygetro3401]

It's always funny seeing guys train glutes but it's so true how important it is. Ever since I started training glutes specifically, my squat and deadlift went up a lot! going to try this routine on leg day

[@AnabolicAliens]

haha that's why we workout for results, not to look cool while we workout. Results are what look cool! 😀

[@ahmedmosha1007]

Billy Getro i've seen u in most of their vids comment section, srsly ur an active one

[@brucej99820]

Also fix most people's lower back pain. Small and weak glutes, more stress and tension on the lower back

[@jamalzai7838]

Billy Getro

[@andrewmark2783]

@@brucej99820 weak hips and glutes can also contribute to bad knees

[@BriGog69]

Came for the thumbnail, stayed because this works really well!

[@EmbddedJiuSage]

But you came for the thumbnail nevertheless, right?

[@debussy843]

Came from the thumbnail?

[@magicallabbiata]

I also came for the thumbnail

[@claudiamarianidamato9499]

You know what I’m tired of watching girls for glute exercises . Nice video !! Gave me some good ideas for my routine . Thanks :)

[@Poison802]

Wow, just tried this I really feel my glutes, I’ll admit though it is challenging , but it’s great for before work and after when I don’t have time for a full workout, amazing what you can accomplish in 5 mins....thank you so much.

[@ilkemagic7721]

well if you do 3-4 sets, it can be full workout anyways

[@lsp8390]

Your lumps are the best!!

[@AnabolicAliens]

hahah thank you

[@cristianacevedo178]

X2

[@johnhunter7386]

Mike, you're the real deal! Thanks for all you do. I know it is very time consuming, especially the editing. Thanks also for not talking down to your audience. It shows through that you genuinely care about others. God bless!

[@yuhheard.6391]

2022 51 years-old female so glad I found your videos and I LOVE YOUR ENGERY!!!!!

[@Thesiberians17]

This really helps man and the cool part is no involvement of any machinery or equipment, just roll down workout mat and u r good to go. Need more ppl like u in the world of click baiters..

[@samriley56]

Thank you so much for this I have been suffering with hip pain for almost a year now and after completing these exercises it’s the first time I haven’t had any pain in moths. So big thanks 🙏

[@Ricky-xs8wm]

So far this is the only glute exercise on youtube thats actually lit my ass up! thanks! i'll be using this daily!

[@a.j.queenhealer4523]

I'm laughing so hard at these comments!!!🤡🤪😂.. On a Serious Note... I like his struggle.. he was real.... and he showed he needed breaks just like the rest of us! Much Respect!👏😊

[@poppedballoon]

I have been following your videos for a while now and I have to admire the way you keep us motivated throughout the whole journey! You are the reason why I haven't given up on my workout routines. Your workouts are genuine and so effective. Thank you so much

[@KA-zq3yp]

This is intense. Best, no weights, glute workout. Thanks for your time on this

[@JAMESNOTWELL]

🪈

[@randominoh]

Results? Or you gave up

[@JAMESNOTWELL]

@@randominoh I know you weren’t replying to me but my ass doubled in size from doing this workout 4-6 times a week.

[@randominoh]

@@JAMESNOTWELL Did it really?? Awesome, any feedback like yours is motivating, thank you

[@KA-zq3yp]

@@randominoh tbh hard to tell. I am definitely stronger and have more definition but I cut 10lbs so I can’t say if it’s all the workout. Still doing it as part of my routine and love it

[@jenniferlongoria5655]

I hate that i always come to the comments hoping someone said they tried it and it worked and there is no comments on it... Sooo im gonna do you guys a favor and try this out for 2 weeks 4 times a day and let you know how well this works.. 😊

[@shawnkemp6775]

Jennifer Longoria hows it coming?

[@jenniferlongoria5655]

Shawn Kemp it works! Its a hard ! but i see a difference! I added more time to each of the exercises and i do it twice daily.

[@HelloHello-js6dm]

Jennifer Longoria did you copy and paste this comment? I read this exact comment on another fitness video, maybe your a bot. Piss off mate

[@HelloHello-js6dm]

You're *

[@singhalok2644]

Hello janefer this is alok Singh calling I work for amazon saller in superior I want to be friend ship with you pls cont me 7486078368

[@VanessaDegarmo]

I love this guy. Hes very motivating and helps me feel like I'm doing my best.

[@swizzyh195]

These are really important especially for Long distance runners and sprinters

[@booker4984]

Swizzy H and if you want to look cute in skinny jeans😘

[@josephslater2418]

I know next to nothing about exercise or physical fitness. This simple and encouraging video was greatly helpful. Thank you.

[@PinkRosePurpleMauve1]

This guy is so encouraging and sweet! I love this video. Seeing him also struggle makes me also more motivated to push through

[@gabrielobispo]

I was doing the second exercise, then my mom came in my room.

[@deltaposteo4259]

Practice is practice.

[@kamabokogonpachiro5131]

😂

[@sandippaul468]

Rip

[@weedie2799]

Gotta get them ass cheeks done.

[@fiiiggg2418]

Lmao

[@Idivyde]

Mike is actually thicc

[@AnabolicAliens]

gotta build that mass proportionally 😂

[@itssauveur]

Lmao 😂💀💀

[@escanor7938]

he is HOT

[@jabaribrown5608]

Anabolic Aliens how often should we do this

[@superhero4017]

🤣

[@wilfredasmat6717]

Love this guys intensity , he’s struggling 🔥🔥💪🏽

[@stephh5486]

Love his energy! 🙌🏼🙌🏼

[@ayra1773]

The burn is real. Best time.

[@shelbistatzi4768]

Clicked on the notification as soon as I saw it. Booty building is life!

[@AnabolicAliens]

hahah hell yeah, get them booty gains Shelbi!

[@Lucky10360]

I sucessfully feel your workouts workout every muscle you state in your videos more than all these other "Booty Workouts"! And I see my results!! And you're so motivating!! Im loving it thank you!!

[@SilverRadiant]

I prefer him than the girls tbh

[@MJ-qd1ud]

SilverRadiant same

[@idhamansyari5321]

Whahhha 😂😂😂

[@AlexS-oj8qf]

what girl?

[@PerceptionVsReality333]

Eww, fuck that.

[@abayomimarshall6425]

R u gay?

[@_FearNoEvil]

I love your positive reinforcement! Hopefully I remember to try this workout.

[@Clittminaj]

I get a thrill off of the burn. Thank you. This is now incorporated into my routine

[@kikkariitta2722]

Did this twice - 10 minutes well spent! :-) A great butt workout, thanks Mike!

[@AnabolicAliens]

Awesome, way to work Kikka!

[@samyz9980]

Kikka Riitta did it twice as well💪😉greetings from Austria💕

[@kikkariitta2722]

samy z thank you! :-)

[@jhunikki05]

4:08 that moment he ask himself "why am I doing this?"

[@lonewolf.1751]

WOW, iv'e just followed your video there and it's a great workout and it also helped my lower back pain a lot, i would advise anyone to try this if you suffer from back pain, nice one Mike thanks very much for this.

[@AnabolicAliens]

Awesome, I'm glad you like the workout! That's a great extra point for people with lower back pain too, thanks for sharing!

[@sixrabbits3972]

I just wanted to say that of the various workout videos I've followed, yours are some of the most encouraging. I feel super motivated!

[@oupamoloi885]

Simple and straight forward, not just like other youtubers talking nonsense. i like this video

[@Gamerealm976]

This guy's stroke game must be insane

[@jacklynf.9907]

Love this workout, straight to the point and extremely effective!

[@m_turbolover8]

like he always does ;-)

[@atomadumb]

The cameraman gets a good look at the cake 🎂

[@VlovlyNess]

Actually loved this video. Straight forward. Not a bunch of commentary. If you need instructions to do these basic workouts I suggest looking up a tutorial first. This is more for people who know the movements but don’t have an idea of a quick glute and hip workout

[@FrankDufek]

Bro I love your videos. Great energy and straight to the point.

[@TS-fz5fz]

Thank you Best, the gay community

[@NicholsKT]

lol

[@josegutz6143]

HahahahHH yes! Great work out, and great eye candy 🍭

[@standpoint7]

My butts went flat when I lost my weight. These exercises are superb, directly hit glutes muscles. Thanks man for uploading amazing video ✌️🤙

[@ju6284]

I wanna be flat assed 😂 how?

[@yoo9431]

@@ju6284 dude why,men with asses are so fucking hot

[@yuhheard.6391]

Current situation but we gone get it in.

[@Clittminaj]

@@yuhheard.6391Same here.

[@burjac4127]

Best butt workout ive ever done! YOUR AWESOME !!!

[@a.person3445]

Impressive vid! Thank you for sharing it. I liked how you showed the effort and “powered through” all the while assuring us we’ll get better.

[@letsavit5324]

Awesome vid helped me heaps with pain in my top outside thigh which iv had for over a year and been to chiropractors and doctors telling me it was a bursitis… when all I needed to do was strengthen my glutes

[@quincy.155]

This is so awesome man love doing the glute one of my favorite workouts 😊

[@NicholasHolman1]

i love how this is the only comment section where he hasn’t liked nearly every comment 😂😂

[@dannyluna8989]

I love the way he moves on his knees.. Hootttt

[@realman6842]

This video was awesome. The guy is great. I haven't tried this routine but I will this week. THANK YOU for the video

[@hafidabelhadj318]

Vous m'avais franchement motivée, je suivre tout les mouvements merci beaucoup jeune homme, from Morocco 🇲🇦🥰

[@jozzequ2138]

So many focus on yout butt, but I actually like your socks, nice workout, I needed these.

[@LnnyBeat]

Took me a year to notice the socks.

[@blackmasters4914]

This video is 2018 and now it’s 2023 and I’m still doing these exercise🔥👍🏻

[@Clittminaj]

Wow. How’s the buns doing-?! Out of curiosity

[@Rusty845637]

More glute workouts please!!

[@MsLindawoods]

My favourite instructor !! Simple and basic.

[@mannitolatino1254]

One of the best workout videos i seen by far unlike other videos people doing it in there under pants not something i wanna to see this is a better ideal thank u 👏🏽💯

[@iwatchkittenvids45]

😂 lol you knew what you were doing with that thumbnail. I do love doing these workouts though. GJ!

[@fitcv2752]

Even though we are in quarantine from the virus, this is helping my glutes a lot. Staying home working out keeps me motivated and active, this really helps me

[@ericwilliams5849]

Great workout just started this a few days ago def see results :)

[@cagmo164]

Eric Williams results?

[@kasaralaimani8777]

The realist trainer out there. Thank you!

[@89the1uwant]

Hi, thanks for all the workouts you post. I am you fan. I wanted to ask you if you can recomend some exercises to strengthen your glutes and quads since I my knees are constantly hurting. And I am going through rehab for my knees

[@Zombiez444]

I’m totally here to workout.

[@Jemsters1]

Adding this to leg day!

[@AnabolicAliens]

hell yeah!

[@hermanoscapo188]

I'm not gay or anything but man this dude is thicc

[@livewithbrandon764]

Def gay.

[@jledford5644]

Excellent Exactly what I was looking for. ✔️

[@kristinamorris7376]

I just started using your workouts in addition to my regular and this was easy at first then those lunges came and I taped out.

[@joshkreydatus6319]

Loved doing this with you, thank you! I feel like 5 minutes is not enough for me, more like 15 minutes. Would you consider repeating this circuit 3 times overkill ?

[@user-th7qt1mb5v]

no

[@maverick2009ish]

to be honest i am one those guys who pays too little attention to specific legs and glutes workouts, so i will be trying this one! thanks Mike for the inspiration

[@amalksuresh286]

Just don't. Ladies like ass on men

[@jg45ful]

Love his energy, and he is fine 😍 wish he was my trainer

[@MohammadBakkar-r1e]

Hey bro I just wanna tell you that you’ve inspired me a lot from your videos every video you come with energy that’s you give me energy to

[@polombo1]

awesome energy from this guy, THANKS!

[@Mia-de8xf]

1:53 I've never seen this exercise. I liked it, I can see myself doing it.

[@l.a4476]

Hands down the gayest comment session ever 😂

[@youssefa.2251]

Yea indeed... Sexual harrasement via KZbin 😵

[@emiliomarbanjr]

Lmao, at least they're honest.

[@doommuffinz5276]

😂 I usually don't see that in workout vids so I'm surprised haha

[@emblembalm4485]

Everyone can appreciate a nice butt

[@bradheredia9409]

Section*...😏

[@elijahfensham3842]

This guy is the best PT on you tube luv your workouts

[@shirleykilbride4555]

Im.a 60 year old female and i include this in nmy outine every day... love it.❤

[@Clittminaj]

Wow. Keep up the terrific work! Remember breaks are ok

[@acousticmania1883]

My butt has left my body..

[@cagmo164]

What u mean?

[@cutieglam1959]

LMFAOOOO WAIT?! Did u get that from nene?

[@alexc1474]

Yo clit has left yo body 😂

[@diljitsingh4078]

Butt fat loss

[@Fgggg96]

🤣🤣🤣🤣

[@yeetusreetus4607]

Intense 5 minutes at home: *Gone sexual*

[@ilkemagic7721]

Finland sauna quiet silent after this guy exist

[@Darkanight]

Intense, dude. Could you upload a track with your moaning only? It's for a friend of mine.

[@brunodetoledo5128]

Kkkkkkkk

[@Sarah-hr9qk]

Can you grow up

[@ozurking4748]

@@Sarah-hr9qk he seems pretty tall.

[@briak.v]

LMAOOO

[@kktykian8492]

I KNOW YOU DIDN'T SAY THAT

[@c0zuh]

I broke my shoulder and so I am doing this for one of my workouts. Thx a lot! It Helped 😃

[@dontdoit1419]

Best glute exercise routine in youtube. Short, simple and effective!! Thank you!