WHY YOUR GLUTES WONâT GROW AND HOW TO FINALLY FIX IT - glutes workout + targeting all glute muscles
VloĆŸit
- Äas pĆidĂĄn 1. 07. 2024
- #gluteworkout #fitnesstransformation #bootyworkout #gym #workoutvideos
Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/BONGEGUMEDE to get your free sample pack with any purchase.
6 reasons your glutes are not growing - sharing a few things that you may be doing that may hinder your progress as well as hitting all the glutes groups! Let me know if you guys enjoyed this video!! đžđđ
for daily workout inspo, check out my Instagram: bodybybongegume...
Bonge Amazon StoreFront: www.amazon.co.uk/shop/bodybyb...
FAQ:
Age: 23
Height: 5â5
Weight: 158lbs
Iâve been working out for 3 years.
âĄïžConnect With MeâĄïž
Instagram: / bodybybongegumede
tiktok: www.tiktok.com/@bongegumede
âĄïžBusiness EnquiriesâĄïž
collaboration enquiries: gumedebonge@gmail.com
3 July 2022 - first CZcams video
12 July 2022 - 100 subscribers
26 July 2022 - 1000 subscribers
31 July 2022 - 6000 subscribers
02 August 2022 - 10 000 subscribers
07 August 2022 - 16 000 subscribers
12 August 2022 - 20 000 subscribers
29 August 2022 - 27 000 subscribers
07 September 2022 - 30 000 subscribers
Some links are affiliate links which means I earn a little commission if anyone decides to purchase using my link so thank you so my loves for support! đ
0:04 intro
0:56 a bit of lecturing by the queen
3:10 pizza dance
3:55 what's in my gym bag?
4:52 about lmnt
6:35 warmup
7:31 glute focused hyperextension
9:22 kas glute bridge
10:37 bulgarian split squats
13:38 rdl
14:30 cable kickback
16:15 single leg press
18:37 warm down
Thank you so much! â€ïž
Thank you â€ïž
For beginners, there is so much exercices !
Baby Girl, thank you for your exercices, but there is too much exercices ! In one hour, this is impossibles, get me so tired
@@isadorashegypt972 work on your endurance too. do your cardio not just to burn calories, but to build the stamina. because a lot of times, your just fatigue because your heart can't go anymore!
Oh sis we still waiting on the home workout video for the the ppl who donât wanna go to the gym/have gym anxiety đđŸâ€
Yesss
Righttttt
Iâm a mom of 4, I workout at home 4 days a week & go to a Pilates class once a week. I just donât have enough alone time to regularly go to a gym. Would also love a home workout/tips!!
Pleaseâ€
Got you mama! Iâll try get one in soon â€ïž
âYou are obsessing over resultsâ why you come for me like that đ but you are correct and thatâs exactly why Iâm watching this video. Thank you †very helpful
âCarbs are not the enemies, itâs the high calories.â You speak the truth and have been dropping words of wisdom in your videos. Love your content!!
High calories will help you gain that weight on your booty as well plus it gives you energy I take avocado oil on my smoothies and as well as coconut oil for higher calories and I burn them in the calorie workout
â@@anastasiasanchez7852 the macro you want for muscle growth is protein. If your body doesn't distribute fat to your glutes then just eating high carbs will make fat go elsewhere
I also like to go slow on my reps. Really feel that muscle working. It has made a huge difference as well as increase the weight as suggested. đȘđŸ
Yes! It makes the biggest difference! â€ïž
WARM UP:
Dynamic stretches + rapid air squats 20x
WORKOUT:
1) Glute focused hyperextension 3 x 15, 15, failure
2) Kas glute bridge 4 x 8 + 10 sec hold
3) Bulgarian split squats 4 x 8
+ SS/ with bodyweight split squats
4) RDL (heavy) 3 x 10
5) Cable kickback 3 x 10, 10, failure
6) Single leg press 4 x 12, 10, 8, 6
+ SS/ with leg press 10 reps
WARM DOWN!!
Dang you trying to kill me đ đ đ
@@jay-b1223 You don't need to do 6 exercises, 3-4 is ideal
@@Bettersucksaul ahh right. Thx âșïž
Can a beginner hit these exercises and reps?
@@kionkasoka4964 tbh it kinda depends on the person ofc but imma say it may be a bit overwhelming. Iâd recommend maybe removing a set / or using a lighter weight/no weights. But again it depends on the person and their current energy level ig.
Iâm a health coach and every thing you touched was facts⊠love love love it queen đđżđȘđŸđ€
đâ€ïž
I really like that you mentioned how you start counting when you actually feel the muscle working
Your channel is so incredible and underrated! The quality of the info and filming is đ„ thank you so much ! đȘđœ
Slowing down my reps has made a huge difference! Itâs forced me to reconsider certain weights and focus instead of better form for longer periods
Yessss please full warm up, You are amazing because you are transparent and real. Thank you in advance đ„đ„đ„
Your the exact influence people need real and honest with some straightforward thinking. Also encouragement appreciated from see how hard your work.
currently binging your videos while I'm in the gym! been getting out a fitness slump and your videos are so motivating
Yes, please on the warmups! Trying to understand the form and function of warmups to make workouts more effective and safer! Blessign and thank you for sharing your knowledge!đđŸ
Keep up the hard work. You are helping a lot of people around the world to get healthier
I needed to hear all this gentle discipline đđŸ
I am in love with your content! I recently had a Tummy Tuck 5 months ago and just last week started incorporating your tips into my workouts! I am on a new journey to build strength & muscle tone. Thank you for being so inspiring. Video to come!â€â€â€â€â€â€â€
Iâd love a video of your whole dynamic warmup and maybe even some cooldown stretches!
Thankyou for sharing thee part about nutrition! I barely eat b4 my workout⊠and sometimes wait TOO long after! This def motivated & inspired me đ thankyou love đ
Wow Bonge! Great booty transformation! I am focusing more on my glutes and lower body and have been binge watching your channel. Great tips and advice! You can clearly see you know what you are doing.
I watched many workout videos over the years and your tips are the only ones that have truly been helpful.
Straight to the point.
Concise and you give examples. Thank you!
I truly enjoy your videos,, so informative and so easy to followâ€ïžâ€ïž thank you
Wow you did so amazing with your journey, thank you for sharing with us !! â€
yessss girl - look at that glute pumpppp!
I hit 245lb hipthrust today (PR) & me and a random girl at the gym were celebrating and became gym friends :p Sometimes I struggle to really push myself in the gym
btw girl you are glowwwingggggg
Iâm SO proud of youuuuuu!! đ„șâ€ïž
đđđđ thatâs wassup. Blessings happens in different ways
Knowledge is power. I am learning so much from you and my relationship with food is getting so much healthier. Thank you â€
I would love a warm-up routine - the only reason why I skip those exercises is because I donât know what to do đ I do stretches and activation exercises before, but Iâd like to know how to properly warm up đđœ Hugs from Sweden đ„°
Great video! I love the editing style and your body looks amazing đ„
I would love to see a warm up and cool down video routine!
Thank you for all your tips and tricks! It's so helpful and motivating đ
Girl!!!! I do love your approach to commentary on workouts đđŸNot only is it insightful but very practical. Iâm looking forward to limiting my number of exercises to 5 and really mastering my warm ups because Iâm definitely lacking in that area đđ„Č
Thank you sis đ„đ„đ„đ„đ„
the talk in the beginning - so important!! thank youuu, very informative :*
Thank you! â€ïž
Beginning the count of reps when you start to feel it was THE top take away for me. Gems throughout though! Thanks for the vid!
Canât wait to do these glute workoutsđ€đœ
BONGE GUMEDE never disappoints â€ïžđ„đđ
I havent even watched the video but im just here to tell you that you are a big story Bonge and you are going far this is only the beggining . Your humbleness and generousity is about to open many more doors for you babe ,Puurrr!!
Thank you so much babes!! đ„čâ€ïžđ«¶đŸ
Love love love this video! First time on your channel and I had to subscribe! Iâve been in the gym for 7-8 months consistently and Iâve seen gains everywhere but the glutes! Some really good advice here, Iâm swapping my workout today for this one! Thank you girl đđœâ€ïž
Girl itâs genetics itâs ok not to have a big but, she gained weight and it naturally went there. The end. I know women ten years working on their glutes and still have quite flat asses yes itâs a muscle but not all muscles grow or respond the same. I wish people would just post their workouts without clever angles and fantasies and focus on people just wanting to better themselves, irrespective of the results.
I just discovered you through this video and omg! You are so lovely and inspiring! Thank you for making content like this, I'm so glad YT recommended you to me! đđđ
Thank youuuu!!
That leg shake, will have you thinking if leg day really worth it đ€Łđ€Łđ€Ł
Two days after leg day is just something else man đđđ
I be wanting to get OUT of that gym immediately!đ€Łđ€Łđ€Ł
never had a problem with growing my glutes just clicked to check the workout but ended up staying for ur amazing vibe, can't believe how much fun i got watching u and now I'm a subscriber nd about to go binge watch ur vids
đ ânever had a problem with growing my glutesâ okay!! đŻđ„Č
Love how your social posts come full circle in your YT video đ„đ„
đ„čâ€ïž
I love you, thank you. I hope that I will finally start seeing more progress. Subscribed!!!
Thank you so much for all the tips and everything because at times I donât eat and I do workouts wrong. I also try to do to many. Iâm going to focus on a few.
Iâve been waiting the whole day đđđ
đ„șâ€ïž
Thank you so much for these explicit exercises..
PLEASE I NEED a full body workout video. đAlso I love your content.
love these how to videos!
Omg you the the cutest thing Iâve EVER come across!! You are adorable â€ïžâ€ïžâ€ïž thank you for sharing with all of us!
You look amazing! Thank you for these tips! â€
loved this honestly!
Wow !! A truuuu queen! I just started lifting and this helps a lot thank you!! đ đđ
All the best mama!!â€ïž
Love your videos, i just Download and watch them over and over.
Aww thank you so much!! â€ïž
im in love, im subscribing. love your personality
this vid is incredible! thank you.
Queenđ thank you for such a detailed explanation â€ïž My glutes are slowly growing, thanks to you!
Keep going mama!!
I absolutely love your videos. You're such a vibe babes âšâš. Please do the warm up routine as well â€ïž
Will do!! â€ïžâ€ïžâ€ïž
I actually loved this. I will give this a try
Thanks so much for the video!! Ill try these out. Would you also give an idea of how long to rest between sets and between different exercises? It would be a great help! Thanks girl xx
Such helpful tips ! (And Iâve watched a LOT of these kinds of videos lol)
Youâre soooooooo helpful queen
This was so good!
thanks girll
I would really love a detailed video about pre workout supplements and if they're more preferable to pre workout meals for early morning workouts
thank babyyđđ
the before pic looked good!
Iâm a slim girl but I love your videos,theyâre so detailed and non pretentious with a natural bodyâ€â€â€
Thanks boo!!
this was an awesome video! thank your!
it motivated me even more to keep on going
â€ïžâ€ïžâ€ïž
Everything you said is facts! love your videos â€
Thank youuuu!!â€ïžâ€ïžâ€ïž
I love this channel already
Iâm subscribing
Piiiyooowwww!! You look amazing. Iâm taking notes. đ
You are an absolute vibe. I don't know why I took so long to subscribeâ€ïžâ€ïžđđ
Welcome baaaabe!!â€ïž
Thank you girl this was so helpful! You look amazing btw
Thanks Tiffany!!â€ïž
soooooo helpful, thank you so much!
Ok but how is her skin so smooth and glowing its so pretty đ
I love the little laughs you make into the mics lmao & thanks for the great tips!
Amazing video! God bless you allđđœGod is so goodđđœGod loves us all so muchđđœâ€Turn to God he will guide you and give you strengthđđœTrust in Him
So happy to see an influencer drenched in sweat lol, finally someone to relate to hahah. Love it
best ever ! thanks babe !
I really like you channel and i think it will help me a lot đâ€
Amazing †thank you!!!!! đđŒ
Love thisss â€
I am in a CrossFit gym, I donât have a lot of machines available, do you have any barbell or bands modifications for the machines that you use? I am loving your channel!
Love your videos and guidance! How do you protect your knees while doing Bulgarian split squats?
you're so beautiful. thank you for these videos. i recently started my fitness journey and the tips are v v helpful. i cannot wait to see progressđ„șđ€
queen, now we need a skincare routine asap!! we all need to be GLOWING!!
Thanks mama!!đ„čđ„č
The way you shoot your videos, your explanations and everything, you're all I have been searching for!!!!đ„° Thank Goodness I found you early enough! đ
Thank you so much!
Might be an unpopular opinion but your before and after are just as fabulous. I would be content with either body. Currently Iâm in the middle and aiming to get to your after but if I stay in this zone Iâm forever happy too. â€đ
YESSSS PLEASE MAKE A WARM UP VID!! I skip warm ups all the timeđ
đđI got you
Absolutely loveddddd this
But I have a request, please make a short but detailed video demonstrating how to fix your form when doing RDL/dead lifts in general to target (glutes, hamstrings, back)⊠I donât know who else needs it but I do my dollđ„șđ„șđ„ș
Will do on TikTok đ
I loveeeeee your channel!! Honey where have you been all my lifeee!!! â„ïžđ«¶đœ
Thank youuuuuđâ€ïž
« Baba shhh itâs my moment » I love you gurl đ your channel changed my whole life your energy lifts my spirit yup youâre that Gurl mmhmm
đ„șâ€ïž
I havenât been inspired by someone in a long time. Thank you for the information
đđŸâ€ïž
Ooohhh I was called out when you said to stop obsessing over results. Iâve been obsessing so much about it lately. Thank you for this!
Why what happens when you do obsess over results
Great and informative video. You look amazing and I like how you broke down some "mistakes" you could be making. Ohh and yes, you were talking to me about warming up *Sigh* but I heard you. I will be taking this video with me to the gym tomorrow!
Thank you!
Yes please film a quick warm up/stretching before lifiting. I usually just only spin, row or run on the treadmill đ
Iâm on it babes â€ïž
This workout looks really good. For the ppl who tried it , did it work?
You inspire me so much, watching from zambia
Hey Maria!! đâ€ïž
Hi sisđž.Do you mind please sharing the playlist from the â15 Minute Core (Abs) workoutâ video? đ
girl I love you, you are so beautiful and funny!! :) this video made me work out on a Saturday night lol thank you!!! will be using your videos for Inspo! and I subbed xxx
Just wondering what protein shakes have you tried and which one would you say is your favourite
Hi sis, I love your content!!! I am trying to work toward body recomp, I saw how you split your workouts for the week, but for someone who is wanting to lose more belly fat while building muscle should I do more cardio with this weight routine?
What a great glute đ Im at 170kg barbell hip thrust 5x3 and 130kg 8x4 :) And it have growth! đ
The only feedback I have is if you directly to the workout just after a quick intro . But everything else is very good - keep it up !
I would love to see a video of your favorite gym fits