One of the best exercises for the top area of your glutes (THE SHELF)

In this video I will show you the best exercise for the top area of your glutes aka the shelf
Online coaching premium plan here trainwithchiara.com/?...
Link to supplements : discount code CHIARAP (ad ) prozis.com/Mrqj
Please like & subscribe if you enjoyed this video!
Follow me on my main platform for weekly videos : IG @chiara_pugliesi & @trainwithchiara
Instagram: / chiara_pugliesi
trainwithch...
TikTok: www.tiktok.com/@chiarapuglies...

[@monkey-o-joy]

I saw this video the other day and when I finally got to try the cable kickback, I am SO. HAPPY. I can feel it a lot more afterwards than doing twice as many of the other "straight" kickbacks. I can already tell it's going to make a huge difference even after doing these one time. THANK YOU SO MUCH!!

[@FhreedomCHILD]

show before and after its been a month hope you have been loving yourself

[@like_mate_stop_procrastinating]

hello can u see results after month?🤩

[@Bored0720]

Honestly that tip on raising the cuff made the biggest difference! I was gonna quit and just permanently use the Abductor machine but I felt my glute med FINALLY stretch and engage to where I could go to failure! Not my glute max take over the movement. I'm getting ready for my next leg exercise and my legs/hips are shaking, I think it helped restore blood flow because the glute med was so locked up before 😂Thank you so much! 🥳

[@PhaMa1002]

Just coming across your video. I love your accent and sense of humor. The detail explanation on the workouts and that u demonstrate how to do them properly. New sub, I need to get my body back into shape this year.

[@JennyGaston]

Girl, I've been doing this workout all wrong😮. New subbie, thanks for the thorough explanation ❤

[@emmalipton2137]

I was struggling with the cable kick backs!! Thank you for this. I’m actually excited to try them again 😊

[@chinadoll7]

I’m so excited to try these exercises! Thank you.

[@joanssong]

Such a detailed explanation, thank you so much!

[@nicoletassin7307]

Great instructions and tips! Thank you! Entertaining too!

[@Cierra-cu7bw]

I love the excitement tbh 😂❤ youre very fun to listen to

[@user-ti6ng3zp4l]

thank you lovvve this video. my glutes grew just watching ;) will be my new form from now on xxx

[@Stephanie_Elizabeth32]

I love your personality and accent. Really helpful tips for me.

[@stuartbrock7586]

You're amazing! Excellent advice.

[@harley6948]

First time watcher..... girlie the level of EXTRA that you are serving is fantastic! And still educational, well done 😊

[@Sike187]

I have learnt something new, i usually kickback from the bottom hole still get results but i will try the 4th next session.

[@annaavacado3985]

Chiara is built like a machine!! I love your tips and advice ❤

[@pinklotus4449]

Brilliant tips Chiara 🙌 la ringrazio tanto x

[@prod.Maja9]

Very informative vid! ¡Gracias!

[@abi-ci8lh]

I used your new technique and it worked, thank you so much! New subcriber!!

[@cdbt1990]

Loved this video! So happy to agave come across you. You’re wonderful ✨✨

[@Thatsmagick]

Be aware hyperlordosis of the spine is not a gluteal shelf and can result in spine issues, including spindylolisthesis if not corrected.

[@miajerry5219]

Great Video. Graphics and all love it thank you

[@Eelegna]

All the comments complaining about the accent change but out of all the shelf building videos I saw I clicked this one cuz of the accent so I say it works 🤷‍♀️😂 New subscriber here 🙋‍♀️ Super instructional vid now I know what I’m doing wrong! Thank you for all the info girly Happy Shelf building ✨🍑

[@fizzo971]

Thank you so much ❤

[@ripsey_muscle]

Thank you so much. I love my results.

[@starofwonder1810]

I can't wait to try these in the gym tomorrow; can't wait to get a nice round shelfed BUNDA by the SUMMA-time! 🌞 ❤ Thank so much Chiara! 💪🍑

[@TazmaniacTaz]

Thanks! These are isolation movements, so best done at the end of ones routine yeah?

[@LiveGame555]

I have some female friends who are always trying to maximize their glutes and such, and I sometimes fail to explain how best to work the area. This video is great for me to share with them, even a beginner could understand what's going on very well. Excellent video!

[@merqueeshamcdonald9409]

Okay Gurrrrrrrrl another technique for to add to my cable workout, Thanks❤

[@Selenadreamon]

I saw one of your videos yesterday and tried some of the workouts for the top booty… and I SWEAR I can see a difference already🍑👏🏽👏🏽 THANK YOU!

[@ocaraevil]

yeah because you become hulk from 1 session. (even if you already recovered(probably not because takes more than 24h) you would grow like 20 30 grams of muscle). but , can be fat or swollen...

[@gwenculver1040]

@@ocaraevilit could definitely be swollen making it seem visually different but it’s most likely just a placebo. It’s likely there isn’t actually a visual difference but because they did the workout and are looking so hard at it they think they’re seeing progress from one session. The only real way to see progress is with consistency and time

[@Ooweeeooo]

@@gwenculver1040she got a “pump”… that can happen with muscles after working out it’s super common and it does make the muscle look bigger

[@elfiefae]

lol its called a pump guys.

[@pharmclare]

Excellent exercise ❤

[@raquelfisk3985]

Nah this is the funniest thing ever 😂😂 and so informative thank you !

[@sachglow]

I can wait to try these on my 20 day challenge.

[@ZahraJ22]

Are we gonnna address the accent change though? What is going on?! 😂

[@judibon8207]

Genuine question: does the apparent change bother you?

[@Dee_Dee794]

😂😂😂

[@DeathByFashion1]

She probably wants engagement

[@loveloreal]

I think it's adorable

[@archipiratta]

Meh who knows. Could be the real accent leaking out or just what tends to happen when you code switch (happens to me quite often)

[@TheAgeofSophia]

You’re amazing and funny thank you for your videos. I appreciate your sense of humor.😂💗

[@ElGeeSpot]

Si gracias 🎉

[@1ladyKaryl]

😮I've been doing it wrong! that's why I don't feel it! or see a result. I've always put the cable to the bottom. tonight, I will do it correctly. Thank you!

[@cristaljuarez2970]

The editing is sooo cool lol also thank you for explaining bc I struggle with top shelf ❤❤

[@EmilyyGracex21]

you are hilarious i was smiling watching this the whole time

[@stephhernandez7772]

Cool! We do the same move in Pure barre classes

[@csscott9803]

Happy holidays🎅🎄⛄

[@serrierowe7800]

Explain it like a true teacher

[@claytontramel9554]

has anyone noticed her accent is completely different than it was like two years ago?

[@tracynyokabi2607]

I was also very confused. In the beginning i thought she was just playing then it never stopped. If the video is old makes sense, also her body looks different

[@SJHD]

Nope, nobody noticed, its definitely not commented every video, it's just you.

[@sammyg8799]

She’s been going to Italy more so she’s probably picking up on the accent again

[@WildFirez_96]

She might have relocated or it stuck from travel who knows

[@SJHD]

@@WildFirez_96 exactly, maybe she left it in an old jacket and only just found it again recently

[@lauralinares4125]

Do ankle weights have the same effect? @chiara

[@mcmillan8911]

I appreciate the editing, no wasting time❤❤❤ Complainers must like wasting time 😝

[@cryforthemoon]

7:30 Oh I like this tone! Going to try it asap.

[@FhreedomCHILD]

The 9pm calf cable kickback is a game changer.

[@TonPlatFavori]

Thank you for this video, I tried these exercises the other day at the gym and regarding the last one (Hip Thrust) I was a little confused - am I supposed to feel this in my standing leg or the one with the weight on top?

[@rickyward6675]

A VERY useful video. Shes gonna turn ladies into Instagram models❤️💋

[@Eva-ru8en]

That's really what I need right now...

[@queenh4073]

Any moves for outside the gym or working out at home ?

[@analazarescu6091]

Thank youu, finally someone talking about the upper part of the glutes or how do you call the ass

[@klbelt]

I only have exercise bands. I’ll try this with them.

[@gregkeller80]

Best exercise video ever!

[@apetri7221]

Brava ai fatto bene...keep it going...!

[@arnaubusquets]

i loveit last exercie!! pum it up!

[@KayEcksArr]

Your editor needs to calm down with those transitions and effects...

[@iam-we6lj]

Haha ik, her videos so funny😂

[@jens8223]

Lmfao facts

[@zion4336]

Thought I was trippin.

[@Savoy___]

Yeah I couldn’t even focus on the instructions!! 😒 too much going on

[@IntegrityMeansAll]

I like the visual written reminders. Also keep in mind most ppl these days have adhd and can’t listen to more than 1min info 😂

[@Mariah-bf2uj]

Omg your accent is so adorable. ❤

[@Lovejasmm]

I love your shoes!! What workout shoes are you wearing??

[@natalielagunas9037]

Thank you!!! It’s like KZbin read my mind 🤯

[@LoveBran189]

Thank you ❤ I’m going to give the cable kickbacks a try once more, but with the bench or mat. When standing my lower back ends up hurting. 😢

[@WildFirez_96]

Try standing up straight while holding something for stability and slowly moving your foot out to 9 o clock with a resistance band around your ankles ❤

[@kaitlynlately]

I was having this problem too! I was also feeling it way more in my hamstring than my glute on my right side. I decided to lower the weight to something super easy to lift, make sure I’m holding my core tight and not lifting my leg too high, really letting myself gain that mind muscle connection to my glute. I did low weight, high rep for a few weeks and it’s not a problem now! I definitely notice I lose that connection if I try to go too heavy/too many reps too soon. I had to really drop my ego for kickbacks 😅

[@LoveBran189]

@@WildFirez_96 Thank you! ❤️

[@LoveBran189]

@@kaitlynlately Thank you! ❤️ I may need to drop my ego for kickbacks as well 😆 I will definitely try it again with a lower weight, and using these tips.

[@dani09eveline]

Wear a belt! You don’t want to be working you mid section 1 this is bad for your back and 2 it’s making your waist thicker. Wear a belt and or waist trainer!

[@user-lw4bz8gk6l]

I love you girlie♥️

[@sunshineyrainbows13]

Can I do these kicks at home without any resistance, especially if I'm overweight?

[@tabathaogost4982]

Is using ankle weights the same as using these cables? Working out from home!

[@omarosemoon1005]

I assume we can do this with a resistance band tied to a post if we can't get to a cable (like if they are all being used at the gym)

[@Keiramone3]

If I’m tall should I use the 5th hole?

[@Jubileeluna]

Gracias bella ❤

[@cyn.6528]

How would you do cable kickbacks at home? I don’t go to a gym so I need some alternatives for home workouts!

[@jm8535]

I would say ankle weights or bands

[@spankey88]

Bands are basically the same thing and they’re cheap just get the whole set with a door anchor included

[@barbaraexthar4177]

‘Are you trying to kick someone’ that got me rolling 😂😂😂😂😂

[@WithAWatts]

Me too 😂

[@user-vd4dh3qq5n]

The street fighter ryu kicking 😂😂😂😂

[@Nb987.]

Does this work still if you do it without the cable?

[@QueenKongKi]

Thank you Goddess

[@jadaaleeshamindexpert7365]

What is done for the lower glute, to get the tear drop shape?

[@NoSoupForYou-zu9dj]

What about Step ups, single limb squats, & box squats? I’ve seen amazing shelf progress from those.

[@goddessvibes2345]

Interesting, thanks for sharing I'm going to try them out. 🙂 These moves are just awkward for me.

[@HillbillyYEEHAA]

Do what feels good for you. I don't like rounded back extensions. They hurt my back. And I get way more glute doing them normally.

[@TeHealthAndWellnessCoach]

Yes I was going to say step ups have really helped me

[@NoSoupForYou-zu9dj]

@@goddessvibes2345Nah don’t sleep on those, they really work. They’ve been giving me a shelf, but also more projection when I stand sideways. They’re amazing accessory movements. But also don’t forget to do your main compound movements like sumo squats, hip thrusts, and RDL’s. All these movements work beautifully together ❤

[@Kassandra-ct4wl]

thanks do you have any videos you use for these by chance?

[@matthewcormier8744]

Glutes Yes

[@thiagodolvinosiqueira4005]

ADOREI!!!🤳📸🤑💯

[@user-so6fh1bu9f]

Love voice and accent

[@DaDollYT]

LMFAOO this was so funny thank u ❤

[@QuantumLifeNow]

New here! Did we talk about the underbutt cuff? I need to know how to grow it 😌

[@josecarlino]

Great motivation got that hypnotic make em memorized if u choose walk hard but don't be on the wiggle walk cheers

[@ovi7043]

I have hip dips and have been avoiding kickbacks or anything that works the glute medius a lot because it will enhance the hip dips. Any Tips on achieving the shelf without growing my hip dips?

[@keilamedinamiller9728]

Great question

[@lifeinjapanpodcast9157]

❤❤

[@glitzy_8828]

She have a brésilien lift totally 💯

[@Michael_RareZebra]

I followed this step by step and developed the same accent, including the voice-fry.

[@demarly07]

I need thr opposite I have a natural shelf I need more of a curve at the bottom can you do a video just targeting the cuff please and thank You

[@genuinehuman554]

Do you won a learn how’s to grow glutes by putting on pants that have cushions

[@MF863]

Was looking for this comment. She needs to go sit down with her padded butt.

[@HaleyH3mp]

Do you do these exercises until you reach muscular fatigue or failure? Or is there a certain amount of reps we should do per set?

[@Mezog001]

I would do three sets and 15-30 reps. As the reps rise add weight.

[@annalise1992]

I think it’s failure where you do as much as you can in the 10-12 range then second set you try to do as much as you can but it’s likely you’ll stop at 9 or 8 then do again and again likely you’ll stop at 7-6…. Something like that someone correct me if I’m wrong 😇

[@JasmineGreen-1]

I usually do 3 or 4 sets of 10-15 and I go to failure on my last set

[@Wetmuscles]

Great tips! Most people avoid the right angles on many movements.

[@JDP-33]

Can I do this with resistance band please?

[@jadaaleeshamindexpert7365]

Do you have a video for the bottom part.. teardrop?

[@jigc23]

🤗🤗🤗

[@sergioramirez1693]

I gyattt to be the happiest man alive just waking up and train

[@yuriesaa1299]

Lo bueno que lo podemos entender todos los idiomas😊

[@balintlosonci3578]

Chiara, I'd like to tell you that you should be also aware of one big virtue of yours which is the combination of superb training, thus well built muscles but all this combined with just the perfect healthy range of body fat. I think both from an aesthetic and a health perspective very detrimental the tendency in fitness nowadays that way too low bfr range is presented as something preferable for women. This is unhealthy in many ways, even has bad consequences on hormones and mood. But as a man I can firmly say that this combination of muscle and right amount of body fat is carving this goddes-level frame that you have! Girls like you should proudly tell it to the public because many stupid influencers and gurus are prapagating the bad extremities of leanness, especially for women.

[@Sabrin_Elan]

Thank you for this comment. Is there any research or notable studies you can point to about the healthy range of of bf for women?

[@balintlosonci3578]

@@Sabrin_Elan I think it's kind of common sense but I'll try to search for some studies. To my knowledge for men, health wise 10-15 is the optimal range while for women 20-25. But there might be huge personal differences, you should experiment: I'd say physical performance, sleep, and mood would be the most important metrics.

[@Nocturnal_Fae]

That’s EXACTLY what I’ve been saying for years, I have stopped following those extreme skinny muscly “infuelncers” because of what you said. Women especially NEED body fat for our organs, reproductive organs, and hormonal balance. The balance muscle/fat keeps us healthy and happy, simple! ❤❤

[@Dani_TheUnicorn]

Wow. My sister’s name is Chiara. She was born in Italy. Everyone pronounced it wrong lol.

[@user-er5rm1ug5q]

❤

[@ennvee1989]

The girl's accent and the editing effects got me dying 😂😂😂

[@oktobersown82]

Can you build it with out machines? Edit...i asked before the end lol

[@michellesmith8548]

Plz help me am working out only seeing small results

[@responsibilityhonesty8206]

Love u

[@Fohnah]

I got the shelf. I’m trying to get it smaller. But if I do a little something it rounds and pokes out more. I just wanna be smaller

[@claudiamarianidamato9499]

If you’re trying to be smaller you’re watching the wrong video

[@elizegood7722]

What if you’re doing home exercises with resistance bands?