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5 Worst Glutes Workout Mistakes Women Make (AND WHAT TO DO INSTEAD!!)

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Avoid glutes workout mistakes by using our 90 day fitness and nutrition program http://athleanx.com/x/glutes-workout-mistakes This video will show you the 5 worst glutes workout mistakes women make one by one so you can avoid them. You’ll want to stay tuned to be sure you’re not making any of these glute workout mistakes. We’ll show you a few of the worst glutes exercises as well as a few great butt exercises that you’ll want to be sure to do with proper form in order to avoid injury or prevent yourself from getting less than ideal results. There are also a couple of tips included here to help keep you from committing some of the worst workout mistakes when it comes to the glutes. The first butt workout mistake is to be careful when doing step ups. One of the glutes workout mistakes to avoid is to be careful to press through the heel on the standing leg and rebound slowly to get best results. Another of the glutes mistakes is that many women hit only one angle with typical exercises like deadlifts and hip thrusts. You’ll want to be sure to also hit the glutes from other angles by doing curtsy lunges and side lunges. Another of the workout mistakes to avoid is to make sure you don’t go too light on the glutes. In your butt workouts you need to make sure you’re challenging the muscle by using a heavy weight so that you’ll really see some results. This is one of the worst deadlift mistakes that many women make…not going heavy enough. Lunges aren’t one of the worst glutes exercises, in fact, they do work well for some women. However, if you don’t feel lunges working your glutes, or your butt isn’t sore the following day, just avoid them for glutes because it likely means they are only hitting your quads. Finally one of the biggest workout mistakes to avoid is to make sure you’re not doing anything that hurts. Anything that is hurting your joints will get in your way in the long run and the benefits don’t likely outweigh that, so just stay away! For the best full length glutes workouts for women check out our complete Athlean-XX for Women program https://athleanx.com/best-workout-program-for-women/getlean Here are the top 5 worst glutes workout mistakes: 1) Step Ups – be careful to press through the heel and rebound slowly 2) Don’t Hit Only One Angle 3) Don’t Go Too Light! 4) Lunges – Only Do If Glutes are Sore, otherwise avoid 5) Don’t Do Anything That Hurts! For the best glutes workouts and tips subscribe to our YouTube channel https://www.youtube.com/user/womensworkouts
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Text Comments (108)
Kim Ngo (28 days ago)
Thanks lot
Cwsing 7 (4 months ago)
GOOD GIRL THANK YOU♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️👍
stephine price (5 months ago)
The other video said that machine was not good
edralyn Phillips (5 months ago)
How do I know if I am going heavy enough?
kitcarnut (6 months ago)
Stupid video useless & you're wrong.
Estrella Guerrero (6 months ago)
Thank you for the tips
Olga Le roux (7 months ago)
Her head looks so small for her body
My Life (7 months ago)
What exercise could I do for my thighs and glutes if lunges hurt my knees? I have knee issues because of worn down cartilage. I used to run cross country and track up through college and messed up my knees. I am trying to get my whole body in shape again the way I used to be and lose 20 pounds. Any suggestions would be great.
cbzombiequeen58 (8 months ago)
I want to loose all the weight in my thighs. i started fast quarter squats, stiff leg deadlift, and a hour fast pace walking. Should i stick with smaller weight, lots of rep.
WW D (8 months ago)
This channel is lacking in comparison to Athlean X. Although I appreciate a video where the main theme is tips, these tips were nothing in comparison to the detailed information given in Athlean X videos. Why such a disconnect? I have yet to see an Athlean XX video that doesn't basically rattle off exercises with very little attention paid to explaining form. Is it assumed it's good enough for women to simply hop around like they are in a 1980's aerobics class? Even this "tip" video pretty much just gave a few bullet points with little else. Time to up your game Athlean XX!
Arslan Feratovic (8 months ago)
Great video, thank You for all the tips!
Caroline Chiasson (9 months ago)
No kettlebell mistakes.. like in the video still 🙁
Tully Mogashoa (1 month ago)
And thats what got my attention.
Kelly Budden (9 months ago)
Awesome tips!!! Can you do a similar tip video for the best effective ab workouts... and ones to avoid? Much appreciated!!
hipnhappenin (9 months ago)
Somebody told me lunges are the best for glutes!!!! My mind is blown. I’m so confused. (Edit: I guess I’m doing them right. My glutes are always sore the next day.) By the way, I like how you put the list in the description.
Malene Hansen (9 months ago)
When I do lunges i step back and go up and down. When you really connect with the glute it burns them out like crazy.
Marie Del (10 months ago)
Tip number 3 about going too light is SO TRUE!!! So I don't understand why this channel proposes a majority of bodyweight/at home/no machine/very light dumbells lower body workouts... We want to see real sessions to build muscles, it's not because we are women that we are afraid of weights! So lets see barbell squats, deadlifts, lunges and other exercises on machines, with cables etc ;) To be honest I watch more videos on Athlean-X than Athlean-XX for women. Also the fact that the only program for women is composed of 30min sessions is a shame I think. Well I guess I train like a "man" but there shouldn't be such a difference between men and women when it comes to building muscle mass. Just my opinion!
Izetta Nah (10 months ago)
Nice video, useful tips. thanks so much keep it up.
Hailey Harber (10 months ago)
But wait, i just came from another Athlean Xx video (5 machine to avoid) where trainer Jess said that we should avoid seated abduction work. But now it's good to do seated abduction work to work the glutes in a different plane? This channel is confusing
Maxwell Schmidt (8 months ago)
Hailey G there are always debates about machines vs. Free weights. In general I avoid all machines, and would recommend them for two groups: rehab and bodybuilders. Rehab needs to remove stress from injured muscles, or build a previously injured muscle without the interference of previously compensatory muscles. Bodybuilders are looking for targeted results in show muscles, so the machine helps. For others they occasionally work to build a mind-muscle connection- but you may not be developing the right connection unless you are focusing on the right muscles. Machines are over-idealized, even more than free weights, because they take more control of your planes of movement- in my view, that's not really functional for life. That said, the best exercise is the one you'll do again. Bottom line is, set a goal and find the right tool to accomplish it. Take no advice reflexively- youtube advice is great, but fitness has way too many nuances to communicate in 5-10 minutes.
sherri johnson (11 months ago)
Excellent. I love these tips!
Vibha Kallianpur (11 months ago)
Super tips!! Thanks!!
Lion Heart (11 months ago)
You fkng giving 5 tips and for those you need to see 10 time mobile ?
CodeMixr (11 months ago)
Great vid. Thank goodness for play speed options
emDawg (11 months ago)
I like this channel but I feel like it’s auxiliary. As a girl, I still find athlean x videos more effective and helpful.
Kai Evans (3 months ago)
+Marie Del also men and women build muscle differently. You also have to factor in heritage and body type. So, please explain how muscle building is the same for everyone?
Kai Evans (3 months ago)
+Marie Del actually building muscle is not the same for everyone. Are you retarded?
WW D (8 months ago)
I'm right there with all of you. This channel pales in comparison. I hate to say this because of how much I like Athlean X videos, but this channel is lackluster even when not compared to Athlean X. It really is a shame because they have a great model to follow. I simply don't understand the discrepancy between the two for content and quality.
LAPIS LAZULI (9 months ago)
Same !!!
emDawg (9 months ago)
sarina walters but it’s worse because it doesn’t explain things in depth and the camera quality is horrible. The lack of explanation for why certain exercises are chosen or why they help women out more makes this channel obsolete.
Armani Ali (11 months ago)
I guess every white chick wana grow booty lol
Andy Evans (1 year ago)
Only glute exercise I do is weighted glute bridges, cheeks of steel! Not gay or anything but my ass is better looking than most women lmao, ive been told too
Grape Flavored Fabuloso (2 months ago)
Why would that even make you gay?
Petra van Hoften (2 months ago)
Kai Evans What’s your excuse for being on this planet vinegar face. Damn...
Kai Evans (3 months ago)
Yeah, no one cares
Nicholas Ward (1 year ago)
Is this connected to athlean X or is it a copy?
Christine Yau (11 months ago)
Nicholas Ward It is the side channel for women
rahul verma (1 year ago)
Sorry to say but women bodybuilding sucks😁😁😁😁
Henry G (1 year ago)
When did women start thinking muscles on them were attractive...?
Carmen M. (6 months ago)
Henry if you're only 14 in time people change, think differently. You have a lot of years ahead of you to grow, learn, mature, can't understand why people got bent over your comment lol.
Lea Glasnović (8 months ago)
Since when 14 year old boy thinks he is qualified to talk about what's attractive and what isn't? You have a lot to learn little boy.
Henry G (11 months ago)
Ruby Perez if that's what I was doing then yes I do need another hobby but I wasn't doing that
Ruby Perez (11 months ago)
Henry G You need hobbies that don't include talking down to people that want to have a strong body.
Henry G (11 months ago)
That’s really cool because I really am 14 so if you think by the way I talk I’m older than that then that must mean my grammar is good so thanks. And you are being very stereotypical. If a woman commented on men’s athlean x or another men’s fitness video (which happens a lot) then no men will be like go away you creep so why are you saying that to me? I haven’t said anything creepy or derogatory or anything which could have caused this. And yes I am 14 obviously I can never prove that to you but I am.
Averil Mae (1 year ago)
I thought you did really well with explaining things
Dorothea babe (1 year ago)
moreee these kind of glute vids
Christie Almasy (1 year ago)
Before doing any Glute building exercises, wake up your glutes with resistance bands. Concentrate on perfecting form before lifting heavy.
Safia Zad (2 months ago)
Could I activate it without bands ? Because I don't have one ?
Selina Chan (11 months ago)
Christie Almasy I
Karen Moises (1 year ago)
Forego the exercise? or you can teach us the proper form and variations of it. This is terrible
Maria Liliana Franco (1 year ago)
Confusing! Can you explain again?
Nicholette Moore (1 year ago)
great info thank u!!
Claire Hunter (1 year ago)
That curtsy lunge was dreadful
Claire Hunter (1 year ago)
thebirdisblue her knee was not in line with her foot which puts so much strain on the knee and the ankle you should keep your knee in a neutral position
thebirdisblue (1 year ago)
Claire Hunter what was wrong with it?
Dana Sapien (1 year ago)
She has no ass
Elvia Perez (1 year ago)
Your upper body gains!😍😍
Gisel Nelson (1 year ago)
She talks too much. Lost interest
Hikikomori Malone (4 days ago)
And she look likg a big elephant
Tully Mogashoa (1 month ago)
Lots of ash
Fusion Fitness (1 year ago)
Great points
Brittany (1 year ago)
Sometimes pain in the knees or hips is a sign of improper form, lack of stretching, or too heavy weight for your glutes/legs (which comprises form). Go to a doctor and ask if you should perform these leg exercises. Lucky certain knee and hip problems can be corrected through physical therapy or going to the gym.
Lindsey Murphy (1 year ago)
my dr told me not to do squats bc i have really bad knees they pop anytime im bending down and coming back up . do i really need squats or can i do without them
windyrain storm (11 months ago)
do leg press then :) it’s best for people who can’t do squat
Georgia A (1 year ago)
squats are a much more effective quad exercise as oppose to glutes anyway, for building glutes your better off doing deadlifts or hip thrusts. Squats are good because you don't want to neglect your quads but they're not the best glute exercise, they're extremely over hyped in my opinion
Sunethra (1 year ago)
Do banded goblet squats no barbell squats or do exercises with ankle weights just as effective. Or do squats with no weights. Listen to your doctor if he wants you to rest. Do yoga to help your knees.
Krista Taylor (1 year ago)
I would work on thrusters. I do them with a weighted bar off the side of a bench and that really gets my glutes going. Maybe that would work for you and not irritate your knees.
Ayness Lee (1 year ago)
Your tips are helpful, thanks!
PurplePeopleEater (1 year ago)
Thank you for making good, helpful and informative videos so we dont have to watch Insta sluts using Smith machines 💜
isobel64 (1 year ago)
Thanks for this but I do wish you would have shown the right way to do walking lunges. It's part of my workout plan however sometimes I feel it and somedays I don't. perhaps another video?
Track- lash (1 year ago)
Another mistake is they build up their butt so hard that it feels like a guy is slapping a marble sculpture
Esmeralda Escobar (9 months ago)
Track- lash lol.
Track- lash (1 year ago)
Chloe Hagen Stop tossing shade and lighten up
Chloe Hagen (1 year ago)
Track- lash Nobody is building their butt for some dude.
Awesome content!
Jessie B (1 year ago)
Thank you once again for terrific advice and tips. I would love to see more how to type videos for beginners... like how to squat, lunge, single leg squat, deadlift... because you really explain things well!
starmsjc (1 year ago)
Did she just say the seated abductor machine is good for outer glutes? Because other fitness professionals say that the seated abductor/adductor is ineffective and can contribute to injury for some.
Leslie Everson (3 months ago)
Succubusisis I just watched one of Jeff's old video and he said not to use that machine. Confused???
Succubusisis (9 months ago)
Also, what would Jeff say?
wrnm0051 (10 months ago)
It's only ineffective if you are using your IT band to push the weight. If you concentrate on contracting your glutes while doing this exercise, it's great. If you're feeling it in your IT band, you're doing it wrong.
emDawg (11 months ago)
starmsjc it is very good for the glutes and it depends on how the exercise is performed and your body type
LiveFit Bunny (1 year ago)
I love that machine! I have had awesome results in my outer glutes. Using this along with single leg sidepresses on the leg press💖
industrial.beauty (1 year ago)
I am definitely doing my lunges right 😄 my glutes are on fire the next day. Leg days are still my nightmare. But I never pass them up.
Jackie MacGregor (1 year ago)
Is the glute bridge any good ?
Brooke Resch (9 months ago)
They are good, but like she says in her video, don't go too light. If you're goal is to build muscle, then do a glute bridge with added weight, even if that means you can't hold it as long. That way you are building muscle strength instead of endurance.
Brooke Resch (9 months ago)
Glute bridge is static. Basically it's holding a hip thrust in the air.
lcpdwife2009 (1 year ago)
What's the difference between glute bridge and hip thrust, can you show us?
PurplePeopleEater (1 year ago)
Weighted ones are killers 😍
chosen2serve1 (1 year ago)
Jackie MacGregor It will burn out your glutes and really target all three gluteal muscles as well as your inner thighs if it’s done correctly 😉
Bella Linda (1 year ago)
Where can I buy 1 of those step up benches?
Angie Pachcinski (1 year ago)
I found them under plyo boxes on performbetter.com site. http://www.performbetter.com/webapp/wcs/stores/servlet/Product1_10151_10751_2244467_-1
JavaGirl (1 year ago)
Blablablabla, show us instead of talking
Bebey Perez (26 days ago)
I like more demonstartion than lots of talking..its like watching the video is making my life boring for a minutes.
Solitaire427 (1 year ago)
I prefer verbal instructions.. Helps me better understand
Kirsten Elise (1 year ago)
Its a 4 minuten video, no patience at all?
Quirinia Stevenson (1 year ago)
She trying to explain why you shouldn't/should do certain exercisess
PurplePeopleEater (1 year ago)
If you did any of these things at all you'd see that what shes saying makes sence. And she is giving movement examples. what else do you want.

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