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  • - What's up, THENX athletes?

  • I'm Arica Sky, and today I'm gonna show you

  • how to grow your glutes the best way.

  • (smooth dance music)

  • All right, guys, let's get started.

  • Today I'm gonna show you

  • how to grow your glutes the best way.

  • In my opinion, the best way is with glute isolation.

  • Most glute exercises target your butt,

  • but emphasize on a particular area,

  • which is why it's so important

  • to use a combination of exercises

  • to emphasize on all of those areas.

  • Neglecting certain exercises

  • may hinder your growth in certain areas.

  • For example, kickbacks are gonna target your upper glutes

  • while something like jumping squats

  • are gonna target that lower peachy area.

  • If the goal is not just growing your glutes,

  • but having a nice, round, aesthetic, perfect shape,

  • then glute isolation is a must.

  • Today I'm gonna show you a workout

  • that incorporates glute isolation.

  • We're gonna be using exercises

  • that emphasize on each area of the glutes.

  • Okay, let's go.

  • Our first movement is gonna be side lunges,

  • 15 reps on each leg.

  • Let's go.

  • (smooth dance music)

  • All right, next leg.

  • This is really gonna get those

  • outside areas of those glutes.

  • All right, next one, kick backs on the bench.

  • (intense dance music)

  • We're gonna do it 10 reps each leg,

  • and this is gonna get the top area of the glutes.

  • Make sure you're completely squeezing your glutes

  • and completely tightening up your core.

  • Really, really feel that squeeze at the top.

  • All right, on to the next movement.

  • We're gonna do kick pumps.

  • This is one of my very favorite movements,

  • and it really, really gets that upper area right here.

  • 10 reps each side.

  • (heavy dance music)

  • And again, really, really squeeze at the top.

  • On these, you really wanna make that mind/muscle connection.

  • All right, for the last of the kick backs,

  • we're gonna be doing lateral kicks.

  • (intense dance music)

  • This particular movement

  • is really gonna emphasize on the side.

  • And the other leg.

  • Woo, all right!

  • Next one is gonna be jumping squats,

  • and these plyometrics really, really get the lower glutes

  • and make sure you get that nice, round,

  • perfect, perky butt.

  • Let's go.

  • (smooth dance music)

  • C'mon, guys, you got it!

  • Keep on moving.

  • Keep your core tight,

  • and make sure you really, really breathe in this.

  • The next move that we're gonna do is step-ups.

  • This one we're gonna do with 10 reps each.

  • Push through it.

  • All right, next leg.

  • Remember, guys, plyos is really gonna grow that booty.

  • All right, the last move that we're gonna do

  • is 20 seconds on the jump rope.

  • This is really, really good for fat burning

  • and slimming down that waist,

  • which is great for the aesthetic appearance of your glutes.

  • And of course, jumping is a plyometric,

  • which is really, really good for that booty gain.

  • All right, guys, let's go.

  • (smooth dance music)

  • All right, there was the end of round one.

  • We need to do it three more

  • to complete the total of four rounds.

  • In that workout, we targeted every area of the glutes.

  • We did those side lunges and those lateral kicks

  • to really, really get the outside, side area of the glutes.

  • Then we also did the kick backs and the kick pumps,

  • which really, really focus and emphasize

  • on the top area of your glutes.

  • Then we did our jumping squats,

  • which really target the lower areas

  • to make it round, tight, and perky,

  • and most importantly, to grow that booty.

  • Thank you so much for watching.

  • If you liked this video,

  • make sure to smash that like button!

  • Remember, this is how to grow your glutes the best way,

  • through glute isolation.

  • For more workout routines

  • to get you in the best shape of your life,

  • sign up right now at thenx.com.

  • Become a member and get full access

  • to all our workout programs,

  • technique guides, and daily workouts

  • that are gonna have you in the best shape of your life.

  • Download the THENX app in the App Store

  • to take our workouts with you everywhere.

  • Thanks so much for watching.

  • Let us know what you want the next video to be about

  • in the comments section below.

  • We'll see you next Sunday 8 p.m. Eastern time.

  • Bye, guys.

  • - [Chris] Hey, it's Chris.

  • Thanks for watching.

  • The THENX team and I will be in Toronto, Canada

  • June 24th at the Project RISE gym.

  • Space is extremely limited,

  • so buy your tickets right now before they're all sold out

  • at thenx.com/blog/events,

  • and I'll see you there.

  • (intense dance music)

- What's up, THENX athletes?

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How To GROW Your GLUTES ( WORKOUT ) | 2018

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    Caurora posted on 2020/03/01
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