Name: Playbook - Nat Pongcharoen - Glutes Focus
Uploaded: 2023-05-21T23:11:08.748Z
Duration: 45 min
Description: Glutes Focus

Can you grow your glutes without growing your quads? 
Yes, you can!! Try these exercises for your next legs day

- Support upper back on a bench and the barbell across your hips
- Push the bar up with your hip until both knees bent to 90 degrees and hold it for 2sec 
- Slowly lower your glutes to the floor, press back up to starting position

Barbell hip thrusts

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Start with your front foot on a step
- Step back, bring your back knee down bending at the hip flexor until your front leg is at less than 90 degrees 
- Push through your front leg engaging your quads and glutes to come up

Front foot elevated lunge

- Support yourself on the bench
- With your slightly bent knee position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Cable Kick back

- Stand in a wide stance, toe out position and grab the bar between your legs 
- Keeping your back straight perform a deadlift

Smith machine sumo deadlift

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up - Complete desired reps then repeat on the opposite side

Dumbbell bulgarian split squat

- Stand at split stance and knees slightly bent 
- Hinge at your hips sitting back and down, slowly lowering the weight to your chin.
- Lift back up while engaging your glutes. Keep your back straight and core tight.
- Complete desired reps then repeat on the opposite side

Dumbbell Single Leg Deadlift

- From a standing position, Keep your feet aligned with your knees 
- Push out your leg against the pads 
- Ensure your movement against the resistance is smooth and controlled
-Switch sides and repeat

Glutes Focus

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