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
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.
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!
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.
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!
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
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.
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.
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.
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.
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.
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
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!
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.
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.
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