Glute Activation Booty Building Workout | Natalie Jill

We've got a glute activation booty building workout today. Are you in? I'm Natalie Jill, licensed master sports nutritionist, functional fitness trainer. And today we're working that booty. And you could do this at home, you could do it at the gym, anywhere you want. All you need is some type of bench. I'm going to use a bench here. If you don't have a bench, you can use a park bench, you can use an ottoman, anything you don't mind standing on, laying on. I'm going to use a bench. You can find this at any gym if you're going to the gym. So we're going to start on our back. Back on the bench, just like this. And you can have your arms open here or across your chest. And we're going to do some glute bridges. Now here's the key. When you do these, I don't want you using your back and swinging. This is all driven through that booty. So you're going to concentrate on pushing through your heels. Your whole body from here to here is going to work as one unit. So abs are tight, core engaged, ribs down. And we're just lowering it down and back up. You can lift your toes off the ground to help. Just down and up, squeeze. This is all booty and hamstrings down and up. And I see a lot of people swinging and I don't want that. I just want lower down, back up. You got this? Ready, go up. Now, I want quality of these, not quantity. So it's not about doing a gazillion of them, it's about doing them intense, really feeling it. If you go slower even and really squeeze to the top, you'll really start to activate and engage that glute down and up. Give me three more right here. Nice. Last one. Hold it, hold it right there. Squeeze, squeeze, squeeze. You're not done yet. Hold it. Now we've got side step ups. Now we really want to concentrate on that leg that's stepping up and we're going to keep it up and down. But watch what I'm doing here with driving through that heel. So your leg comes up, we're going to drive up and then we're just going to tap down right here. But this leg is going to stay here, driving up and back down. Now when you're doing this right, you're not using that straight leg to push off, you're using your heel, your glute, that whole glute and hamstring muscle to push yourself up. So it's a lot of concentration, but driving up and back. Down, up. You can pick the pace, but the key is to feel it in that glute. Not the quad, not the other leg, which is really driving it up. So a lot of working out with those glutes is concentrating and making sure you're feeling it where you're supposed to. Up. Give me two more right here. Nice. And we're going to switch legs. Now, this is too simple for you. You can always add weights to this, but I want form over weight. So if you get that form dialed in and you're concentrating on it, you'll start to really feel it in that glute. So we're going to switch to the other side. Other leg. Plant that foot down. Drive it up. Tap back. Down. Up. Nice. Up. This is a great glute activation exercise. Two more right here. One more. Good job. Shake it out. Okay, now we've got a modified donkey kick. So we're gonna have our hands or forearms, you choose. I'm gonna take it to hands, and it's going to be a slight kick up. Now, here's the key here. I don't want swinging, because then we're getting into our lower back. So everything is tight. Core is engaged, back is flat. You're gonna drive up. Small movement, not a big swing right here, like you're pushing that ceiling up. Ready? We get up. Small movement, really pushing that ceiling up. Three more right here. Nice. Switch legs. Other side and bring it up. No swing. I see so many people swinging, and that is not working, that glute. Small movement right here. Little movements make a big difference when you really concentrate on these going. Three more mini ones right here. Nice. Shake it out. All right, I've got one more move for you. This is a split squat. You're gonna put one leg up. Now, here's the key. I don't want you way wide out here arching your back. This is a small, small movement. So you're squeezing that glute on that base leg. One leg is up. Tuck here, not arch. Tucked here. And it's a small movement down and up, just like this. You want to play with your foot position until you can really isolate and feel it in that glutes. Small movement down and up. Just like this. You can always add weights, but what I don't want is you having to strain yourself to arch to get straight, because then we're getting into that lower back. So just focusing on that glute. Down and up right here. Nice. Two more. And then switching legs same thing. One leg back position yourself, core tight. Squeeze those glutes back straight down and up. Small movement, concentrating. Have to go slow on these to really start to feel it. Three more. Nice job. Shake it out. You did it. So small movements, using your own body weight and just a bench and you can really start to activate those glutes. Now. This is key because so many people think to build a booty to get strong and got to do these heavy squats and I'm not opposed to those. But you want to make sure you have a strong foundation first. And by doing these body weight exercises, concentrating, getting the right form down, you can really build that base. Then you can start to add weight and go more intense. I hope you'll join me for more of my videos. See you next time. Bye.