Video není dostupné.
Omlouváme se.
HOW TO GROW STUBBORN GLUTES & EARLY BLACK FRIDAY MUST HAVES!
Vložit
- čas přidán 16. 08. 2024
- Black Friday Sale EU & Rest of the world: bit.ly/Hanna-Y...
Black Friday Sale North & South America: bit.ly/hanna-Y...
In this video, I will show you how I have trained to grow my stubborn glutes. Make sure to try this workout for your next lower body session!
My lower body workout:
1. Reverse lunges 3 set x 10 reps
2. Hip thrust 1 max set, 2 back off sets 10-12 reps
3. RDLs 3 set x 10 reps
4. Sissy squat - banded 3 set x 12-15 reps
5. Medius kickbacks 3 set x 15 reps each
00:00 Warm-up
00:54 Dynamic stretch warm-up
01:10 How warm-ups helped me in my training
01:45 Reverse lunges
02:01 Going to failure or not?
02:30 How to find your limit
03:21 How I program my lower body workouts
04:37 Barbell hip thrust
05:59 Form over weights
06:26 Stiff leg vs Romanian deadlift difference
07:35 Romanian deadlifts
08:01 Sissy squats
10:56 The structure of your workouts
11:49 Cable Medius kickback
13:43 Stick to a plan & progressive overload
15:20 Recovery & overtraining
16:34 Make sure to fuel your body
I love how she throws the mat over her head after the hip thrusts 😂 mood
Ugh you're just so amazing Hanna, such a massive inspiration. You're life goals!! I love my stretching/warm ups, I love my rest days; I'm glad I've got the balance right for myself. I just need to focus on progressive overload even more now and not be afraid of success!
Glute guide is AMAZING I've already noticed a difference in just two weeks!
I cam back to the gym and one month of rest then I did multiple exercise on gluten and it came back after 3 session !
Hanna!!! thank youm thank you for opening your life, and family with me, and everyone else. You inspire me everyday, as a OWNU member must say that has made a big different in my life. Be kind and gentle to your soul, You have found your purpose in this world. Blessings
Hanna you help so many of us I love it when you make videos about how to start and how to do exercises properly. Your amazing 🤩
I've been going to the gym consistently for 2 years now. I'm terrible with the stretching/warm up. So thank you for the warm up 😃
This video is excellent!! 👏🏼. Excellent content, delivery of message, and editing was on point! Excellent job Hanna, you’re rocking it!! 👏🏼👏🏼❤️❤️👌🏼
Hanna, I love your content here, it is so helpful. I'm 4 years in the gym but I continue to learn and I'm thankful you are sharing your wealth of knowledge with us!
I like how you explain exerciess and add some spice to it... i am firm believer in simple exercises, but some of them doing it with a touch up (like bands etc...). Simple exercises always gave me the most - strenght, growth, confidence and security. Gym sould not be complicated, it should be somewhat fun, simple and rewarding.
Your hammies definetely became so much more big en defined than in your video 4 years ago! Amazing job. I really want to have that rounding from the side too. Looks amazing
Great tips and great workout, as always! Thank you!!!💕
You are a beast in hip thrusts! This is my fav exercise. You are a true inspiration in a gym for me ❤
The difference between the RDL and Stiff Leg Deadlifts are the ROM. Stiff legs will touch the floor after each rep and Romanian’s will not. Both main target muscle is the lower back (contrary to what women believe). Both will engage glutes and hamstrings as secondary activated muscle groups.
This is also the reason why most women are confused when they feel these lifts in the lower back because they’re being told by so many influencers that one lift over the other or one form versus the other will isolate which isn’t true. Muscle isolation is difficult and mostly comes from the use of machines for example the leg extension machine you’ll isolate (mostly cause even then you’re still using core) your quads, same with the preacher curl machine.
I also always include some variation of squat/lunge, thrust/glute bridge, hinge. But I also always include some variation of abduction which is a must. Doing this regularly I've definitely seen a huge development in my glutes 💪🏾
Example of a ‘variation of abduction’?
@@jacintasekhon3119 seated abduction, banded abduction, cable abduction
I love watching your videos 🤓 I’m always learning something new 📑🥳
Hannna you’re always posting such valuable content over the years I love and appreciate you❤️ also your English and speaking has improved SOOOOOOOO drastically it’s amazinggggggg wow! Very cool to see growth YOURE ABSOLUTELY INSPIRING ❤️💕
I usually hate influencer type people but I must say I really like your content and your energy
That kickback move is GENIUS!!
All kinds of gains. Nice job Hanna! 💯
You won a new sub.👍🏻
Awesome video Hanna. Great tips especially the kick backs 👌 thanks alot ❤🙏❤
You had this:
(of a process or system) characterized by constant change, activity, or progress.
"a dynamic economy"
Love, Love,Love this video. Thanks.
This video is very useful ❤ thank you
Great workout! Love the outfit ❤
Yes!!!! I’m getting back into the gym stage of my life(postpartum) and leg day is always about the 🍑 you know it Hanna!!! Someday I’m gonna be a #bossbabe like u❤
Loved this!! Them headphones though??!!
OMG soo good exercises I love
Always love your content Hana! Any hopes the gym bag will be restocked on the Us site?
Awesome video 🤎! Does anyone know where her headphones are from???
Your videos remind me of Krissy Cela the way they’re filmed. Even the music. Lol
Not me not knowing you had a CZcams channel 😭! I've bookmarked so many of your workouts on IG.
Thank you so much🌺🌺🌺
I recently discovered your channel and love the way you describe exercises and how to do them correctly. My question is can i grow glutes with lighter weight and more reps as i need a hip replacement and heavy weight is too painful for me
Hypertrophy (muscle growth, increase in muscle mass) is ideally accomplished with 3-4 sets and 6-12 reps, meaning you should be able to lift the weight you are using for a minimum of 6 but not more than 12 reps, and with progressive overload. Lighter weight and more reps will help you with muscle endurance. However you could achieve progressive overload with adjusting not only weight but also time, tempo, more/less rest etc. So there is not only one simple way to get results and grow muscle. Perhaps you can adjust your workout and find exercises that are less heavy for your hips, but still engage your glutes. Resistance bands might do the trick?
Love your videos 💕💕💕
Romania America
8:01 You are a FITNESS GODDESS
How many rest days are needed and how do you know WHEN to take them! 😩❤
Same I need to know as i do glutes and legs three times per week
@@rachaelmanning2317 me too I have asked this question in the comments
Depends a lot on your starting point and current fitness level. Beginners need at least 3-4 rest days a week. Intermediate levels could do with 2-3 rest days. Advanced levels 1-2 rest days. But it also depens on your workout split. So a lot of factors to consider, but key thing for me personally is to give my muscles at least 2 rest days after a heavy session before hitting the same muscle group again.
Exactly how many pounds are you using for those hip thrusts miss??
I loved this video.❤Also I don’t know how to use the straps or the benefits of them, can you do a video with that content in it?
To build your quads how many days do you train them and what kind of exercises for it
Where's your tripod from for your phone/camera? 😊
Does anyone have a link to the wide band for sissy squats?
Saludos happy Wednesday
Cool girl
Thanks a lot
I really like when you smile it's the most cutest thing i can see in your video 😍😍
I have been struggling this week to push heavier in the gym. How do I get over this? Is it bad to stay in the same weight im the gym? My muscles are just more fatigued and even with 4 days of rest I have not been able to push as much as I could before.
Food. Pay attention to what you eat. Maybe you're not eating enough for your energy in the gym.
Form is also crucial, if you're not doing it right your body won't be able to progress with weights.
And, one more reason I can think of - you can be in your luteal phase. That's when our body is telling us to slow down and wait for a possible pregnancy, so we're naturally more weak and sleepy. So this is a great time for some low-intensity cardio and light weights.
New subscribers! Love your channel ❤️
O henna ❤️😘🔥🔥🔥🔥
Okay, is it NORMAL, to not feel the tension in the glutes when you go heavy? I can do 185lbs but never feel it in my butt so I decided to go back down to 120 and jusf focus on tension and gonna slowly maybe add weight back on each week. I never feel the burn by 10 reps heavy load but def feel it when it's lighter. Even on heavy loads i try to check firm and it seems right. It's get super frustrating when I don't feel soreness in my butt the next day when I've hip thrust HEAVY
Also, do you think you can make a video explaining about this situation? I feel like I woukd research a lot and not get likr an exact explanation of if going lighter is better for a while and then slowly add weights. And then question like, "how come I don't feel it in my glutes heavier even if form is right" not feeling the soreness on my butt after heavy hip thrusts
Sounds like your quads are taking over from your glutes
Looks like your glute workout is working for you quite well 😏👍
Mine are stubborn too. Smallest bum in the world :(
I’m confused. I thought you shouldn’t flare your ribs like that during hip thrusts. Your spine is bending complete during the movement 😥
Gorgeous always❤❤❤
Women life freedom #Toomaj Salehi#Saman Yasin#Hossein Ronaghi we fight for freedom for love 💕 in Iran
Is x3 a week for lower body too much? Is it not enough for rest days? X
It’s enough I do full body 3x per week
If your goal is to grow muscle mass I would say no more than 2 heavy lower body workouts per week. You could however add a lighter session in between. But be sure to let your muscles rest at least 1-2 days before hitting the same muscle group again, and perhaps switch up the exercises in between sessions to prevent injury and/or overtraining. Rest is essential for muscle growth as well! 🥰
@@KJfitnessyoutube agree that I notice I can get away with 2x as I’m relatively active anyway but my body changes with 3x sessions
Olympea fetele
♥️♥️♥️
What weight is that 😊
Hey beautiful ❤️
The bag is showing sold out rn 😢
Hanna love you 🥺🍑
💪🔥💪🔥💪🔥💪😍❤️😍❤️😍❤️😍
Can’t grasp the subject of the video because it’s distracting to keep promoting the clothes. Like it was fine at the beginning of the video and even if you wanted to at the end but lawd.
less talk more glutes
You don't need to peddle your wares every chapter. Why have all youtubers just become walking adverts? It's so disappointing.
I don't have problems with meat - just Gita said A fatty meat B juicy Meat (moisture or vapor.)
Look pregnant on the hip thrust hyper extending back
Where does she get that in order to succeed we have to fail !!??? What a BS
She means... Working a muscle to failure. In other words, if you're doing an exercise and you planned to do 15 reps but your muscle strength is exhausted at rep 13 and you push through it to 15 - that's "failure". Of the few times failure is good
0:30 Who designed this? Kanye West! Looks like a potato sack! >:I