Most women rely on band side-steps and bridges, but tight hips and ankles block glute growth. This video walks through three mobility drills to unlock your hips and ankles, then three activation exercises like single-leg glute bridges on a Bosu ball and heel-elevated goblet squats to actually build the muscle.
Ladies, do you struggle growing your glutes? Because I did too. This is where I started and this is where I am now. As women, we are taught that we should just use a little glute band to do side steps, glute bridges, kickbacks on the cable machine, and that is our glute exercises. What we really need to do is mobilize our hips so that our glutes can activate properly, and that way we can grow our butts. So what I will show you in this video today is 3 mobilization exercises for our hips, and we will do 3 activation exercises for our glutes. Okay, so our first hip mobilization exercise is our hip flexor lunge. You're going to lean into this lunge, and you should feel this stretch here. This is so we can let that tissue relax and kind of unguard itself. You want to hold this for 90 seconds for that tissue change to happen, and I like to put my arms up just for a little bit deeper of a stretch, and this will help you get lower in those squats. Okay, so our next stretch is the Spider-Man stretch. It's gonna be similar to our lunge stretch, so you're gonna lean forward, put those hands on the ground if you can get your forearms there. This is gonna work a little bit more of that hip capsule and stretch that hamstring a little bit more. But the same thing, you want to hold it for 90 seconds here as well. Okay, so our last mobilization exercise is going to be an ankle mobilizer. What you want to do is push that knee over the middle toes. Our goal here is to stretch out our Achilles tendon, mobilize our ankle. A lot of females spend time in heels or elevated shoes, and that is gonna not allow us to push through our heels as well, which is what we need to access our glutes. So you're just gonna go 10 reps here. You can come all the way back and then push that knee as far as you can over those toes. Okay, so our first glute activation exercise is going to be a single leg glute bridge on this Bosu ball. So what you're gonna want to do is lay on your back and put your one heel up here and The other leg in the air, we're gonna go 1 second up, hold for 5 seconds, and go down for 5 seconds. We're gonna go 10 reps each leg, keeping that same tempo all the way through. Okay, so what we're gonna do next, we're gonna have 2 dumbbells. We're gonna do reverse lunges. So you just want to pick up these dumbbells and you're gonna reverse, and you want that back knee to hover over the ground. You're gonna hold for a few seconds and return to your starting position. You can hold for about 3 to 5 seconds at the bottom, and you're going to go 10 reps each leg. Okay, so our last exercise here is going to be a heel elevated goblet squat. This is going to help us access our glutes more because we are putting our heels up so we can get lower in our squat and gives us more mobility in our hips. So what you want to do is pick up your dumbbell, elevate your heels. You can just take some plates Get your heels up there and you should be able to squat a little bit lower. And the goal here is to obviously not have to use these plates, but this will help you access your glutes a little bit more. And we can go 10 reps there. Thank you ladies for following me through this video. I hope that I could help you grow your glutes today and in the future. If you enjoyed this content, subscribe so I can help you more in the future. Have a good day, you guys.
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