BlenderBottle Trainer Team | 2 Secrets To Grow Your Glutes


Hey guys it’s Kendall with BlenderBottle
Trainer Team and today we are talking about us ladies’ favorite muscle, the glutes. So our first tip is going to be to wake up
those glutes. We are going to do that by doing a pre-activation
prior to our workout and starting a mind to muscle connection. The second tip is to maintain that mind to
muscle connection throughout your workout and you are going to do that by slowing it
down. You are going to mindfully contract your glutes
throughout all your movements to stimulate more growth. So our first tip is going to be to wake up
those glutes. So I am going to show you an exercise you
can do to wake them up. Its going to be a banded bodyweight squat,
so you are going to put the band just over your knees, I’m going to do a wider stance
with my toes slightly pointed out to target my glutes better. And you’re going to squat, your going to
fire up your glutes as you do this and I love the band because it opens up your hips. You are going to do about 20 of these while
consciously thinking of your glutes contracting. Now that out glutes are activated, were going
to start our workout now. It is so important to maintain that mind to
muscle connection throughout your workout, that means we need to train our brains to
consciously fire up those glutes as were working them. So that means slow and squeeze. So I am going to show you a barbell hip thrust
here and I am going to show you how I do that mind to muscle connection that I can get a
better pump. So a lot of people what they like to do is
just rush through a workout and they are just going through the motions but you don’t
want to do that. So on a barbell hip thrust when you have a
maximum glute activation is going to be when you are going to be at full hip extension
and that’s going to be at the top so you don’t want to rush through it, you want
to take it slow and squeeze at the top. So what I like to do is actually go slow up
and I like to pause at the top for two seconds and down. That way I am actually thinking about my glutes
as I am working as opposed to if you are just doing this. You are actually contracting them as you go
through it. Again ladies’, if you are struggling to
grow those glutes remember that pre-activation is key and you also need to slow your movements
down. Again I am Kendall with BlenderBottle Trainer
Team and stay tuned for more videos.

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