The routine that tripled my glute growth.

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The routine that tripled my glute growth.

Рет қаралды 365,548

Күн бұрын

Hi, gym girlies! Today, we're going to break down the routine that tripled my glute growth & pivoted my fitness journey. In this video, I also discuss gym terms and tips to create your own glute growth routine, so you can succeed on your own journey. Make sure to like, comment, and subscribe and I'll see you guys soon🤍
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@destshanicee 2 ай бұрын

if you need an accountability partner, here's my 1:1 training link💞 sweatwithdest.com//?source=youtube

@peache8 4 ай бұрын

What ive learned is 1) drop weight significantly and 2) increase to 15-20 reps - if I want growth. Its mentally hard to do, but i dropped to 40lbs and doing 3x20 has triggered very fast growth. Before i was doing a burnout set with 185lb hip thrust, so around 15 reps but that didnt get me same growth as 40lbs for 20 reps. Go figure.

@bluebeam5012 3 ай бұрын

Yeah

@theshellest 3 ай бұрын

That's so interesting. I got to 200lb hip thrust, but just don't see any major growth. But yesterday I watched a video by @Renaissanceperiodization And he said exactly what you're saying. I'm gonna try this.

@peache8 3 ай бұрын

@theshellest yeah give it a shot! And increase frequency to 3x a week. My side glutes blew up doing 3x12-15 with 13lb curtsy pulses. 13lbs!!! It's so light my mind thinks I'm am an idiot. But my glutes look way better now. I still deadlift in lower rep range for strength, but I don't see the point in doing heavy hip thrusts.

@SG-sm2ev 3 ай бұрын

I could be wrong.. but I think part of the reason could be that lighter weights puts more focus on the mind body connection to you targeting the muscles you want to grow vs heavy weights where you may not be as mindful of activating the area you want.

@machinayrequiem8596 3 ай бұрын

May have to do with the weight being heavier and not being able to focus on the glutes as much and your body just recruiting anything it can to get the weight up such as recruiting other muscles, not putting them in a fully stretched position, not the right mind muscle connection, etc.

@tomiwaoluwasola6826 2 ай бұрын

Her personal routine 4x20 hip thrust (5 normal pace 5 slow down, fast up 5 slow down slow up 5 normal pace) Sitting Good mornings Bulgarian split squats (pulse) RDLs Back extensions (glute biased)

@thebeautywithin444 Ай бұрын

Hey. I know this is old. But what does this mean? 😂. I’m a workout girly, I have a donk au natural. Never ever trained it. I’m so lost and just wanna understand what you’re saying! 😂. Halp. I wanna start training it.

@Soitbesme 5 күн бұрын

⁠@@thebeautywithin444you’re a workout girly but don’t know what a rep or the pace measure ?

@RedPilledAsFuck 4 күн бұрын

how many of the good mornings and etc am i supposed to do tho?

@blittlethinkbig 7 ай бұрын

Sitting gm's?! Thank you. I've never seen that, congratulations you've won the "set yourself apart" in the fitness influencer category. Good job 🎉 also i loved the advice. You really spoke to me when you kept repeating DON'T SWITCH UP YOUR WORKOUT LOL. Love your voice, it wasn't doing extra. Very pleasant to watch, new subbie🫶🏽

@destshanicee 6 ай бұрын

awww i’m so happy i could help you out girl!! thank you for your support, it means so much to me💗💗🥹

@blittlethinkbig 6 ай бұрын

@destshanicee you are most welcome Sis🎁🫶🏽

@ThePrettyLittleRealtor 5 ай бұрын

Exactly my sentiments. That sitting exercise won her a new subscriber. 👏🏽👏🏽👏🏽

@doncorleyone 5 ай бұрын

You are doing the RIGHT THING! .....the SAME boring exercises 100%!!!! . all those reps = basicly doing high volume & time under tension... You will Definitely will see growth

@YeaNo. 5 ай бұрын

Did this one day couldn't walk normal the next 3 days, added step ups since I don't have the machine for the last exercise. I was surprised how effective it was. I'll do it twice a week!

@destshanicee 4 ай бұрын

yesss so happy to hear this🥹💗💗

@kellycone6719 3 ай бұрын

I call them "step downs" bc I slowly step down from the platform/base but yesssss those make me so sore for days!!! VERY effective exercise 🔥

@ShayBlossom Ай бұрын

@@kellycone6719these step up exercises are also done in physical therapy if you and to strengthen your knees

@RedPilledAsFuck 4 күн бұрын

whats a step up

@AlexaLikes 3 ай бұрын

I've watched so many of these types of videos before and this was very clear and concise. My only critic is to cut out the apologies or explanations on why a background person is blurred or how you filmed x instead of y, because people are here for your advice. I have been good at getting my arms and legs where I want them, but butt growth has always been a struggle. It's not in my genes, and that's ok, I just want it a little fuller and more pronounced. Please drop the nutrition video ASAP!! *This stuff will blow up your channel.*

@lovinq_jade9165 5 ай бұрын

you have flawless skin, you're literally glowing!!

@destshanicee 5 ай бұрын

thank you so much💗

@lovinq_jade9165 5 ай бұрын

@@destshaniceeofc 💝

@shayalmasy101 6 ай бұрын

One of the best videos on exercises I have seen this far. Top 10 for sure!! I learned so much!! Thank you!!

@cierraangelic1046 6 ай бұрын

This is such a good tutorial. I've been needing to incorporate good mornings into my routine and this alternative was so helpful. Quality video, angles, and the voice over was clear. Great work!

@L0ve365Beauty 6 ай бұрын

I also do super sets more than 12 reps usually 20 or until fail depending on the weight. Your tips and explanations are perfect for the other aspects of exercises.

@tyarawalker2104 5 ай бұрын

Seated good mornings have been my fave for the past few yrs! I always go back to putting them in my rotation

@cesarbarbosa4109 5 ай бұрын

Barbell lunges, glutes bridge and rdl or back extensions is all you need.

@elsh332 3 ай бұрын

I have low back issues and have had to drop a LOT of exercises that I've seen promoted as good for glutes. Those SEATED good mornings are a winner for anyone with low back issues ❤ i used them last week and ZERO back problems 🎉 winning!!

@destshanicee 2 ай бұрын

i love to hear it😍

@Emily-cc6gg 3 ай бұрын

I did this routine today after watching and being like pfft this is easy I was HUMBLED I was shaking had to put down dumbbells and finish with body weight and I was STRUGGLING I’m going to do this for 3 months and come back and comment my results ! Ps I hope I can walk tomorrow 😂

@Emily-cc6gg 2 ай бұрын

One month update! I do this workout 2x week I have increased weights/reps/set for all exercises so definitely stronger! I can feel like difference in day to day activities like bending /stairs/lifting! My glutes are lifted to the sky! My quads are popping off! I’ve got a tiny increase in glute size I thiiiiink but I’ll be honest my nutrition isn’t great so I’ll be focusing on that

@besverjin5130 Ай бұрын

@@Emily-cc6gg❤yes ma’am!!

@RedPilledAsFuck 4 күн бұрын

i’m just confused as to how many of reps for all the other things besides hip thrusts cuz she doesn’t say how many to do

@jessicaurias2412 5 ай бұрын

I couldn't sit or bend for several days after yes this is 🔥 thank you ❤

@ultimatekatsu 5 ай бұрын

Thank you for the subtitles, couldn't listen to the video and watched the whole thing

@jasmineG-c2f 5 ай бұрын

I have a hard time hearing so I'm grateful for them as well

@FrankieeMoses 5 ай бұрын

This is great!!!!! Y’all watch the whole video ❤❤ 1. KAS hip thrust 2. Seated good mornings 3. Bulgarians no - weight 4. Rdls 5. Back extensions 4-6 exercises

@kellycone6719 3 ай бұрын

I looooove RDLs too! Single leg RDLs really give a burn but overall traditional RDLs are always gonna be in my routine 😍😍

@gemneye3545 5 ай бұрын

I need a home workout. I was thinking I could do most at home not sure how to do that last exercise at home though. So will have to find a replacement.

@cryforthemoon 4 ай бұрын

Thank you so much for this! My glutes are legit spent. Even just starting off with the basic weight. I'm excited to progress!

@khyswrld2 7 ай бұрын

can you make a separate vid on nutrition ? thats my struggle!

@destshanicee 6 ай бұрын

definitely working on this next💗

@miabasmr 4 ай бұрын

Did you make the nutrition video?

@TeshiaJ 5 ай бұрын

This is one of the best I have seen! But can you please make a at home version with and without equipment

@destshanicee 5 ай бұрын

thank you girl!! an at home version is definitely coming next💗💗

@skyoconnor 5 сағат бұрын

Would really appreciate if you did a nutrition video for glute growth 🙏🏼😊

@cinma4890 5 ай бұрын

Will try. I am definitely a beginner and modifying these are a plus. Thank you so much!!!!

@Walkingsoul-qd9cj 5 ай бұрын

girlllll i just wanted to let you know that we been waiting for you to be on these yt streets 💕 subscribed and bell is onnn ‼️

@destshanicee 5 ай бұрын

yess i’m so happy to be here girl!!💗💗

@TR_TX 6 ай бұрын

Just subscribed. Love that it’s beginner friendly. Keep them coming ❤

@kimberleyamber4918 2 ай бұрын

And influencers that is honest thank you haha ❤ Subscribed xx

@thespicybutcher 5 ай бұрын

Music and voice is fine! I’m going to try your seated GM! Thank you for the video. 34 I lost my gains I’m back in the gym focused on progressive loading and getting that protein in.

@smile60432 5 ай бұрын

How long did it take you to grow from the first pic to the other?

@Princessringwraith 3 ай бұрын

Thanks for adding the building your own structure. also wanted to say your skin and makeup is also flawless!

@destshanicee 2 ай бұрын

thank you sooo much💗

@Angel-nh4vd 2 ай бұрын

this was so satisfying to watch

@kittensmitten3287 Ай бұрын

This was good information. I think this will work for me. I've been focusing more on my arms to tone them up. So only doing this 1-2x a week is perfect!

@pat0112 5 ай бұрын

I love this video! No one ever talks about shorten isolation exercises. Can you recommend one to specifically target the under booty?

@reanie1985 2 ай бұрын

Most definitely adding this to my routine.

@AwestaKhalid 3 ай бұрын

I definitely would second OPs comment on frequency w/consistency. Doing the same exercise frequently throughout the week w/progressive overload is an almost guaranteed recipe for growth and strength. I used to have the biggest military press in the gym but my delts didn’t stand out because I only did the exercise once a week and sometimes with really low volume like 531. Then I decided to military press three times a week and now my delts totally stand out.

@kimneal6448 4 ай бұрын

Yes, can you do a video on Nutrition for someone like me who does not eat eggs for protein or oatmeal?

@CrysNov18 5 ай бұрын

Just subscribed, excellent content. Will be doing this workout from now on.

@amakandukwu9418 5 ай бұрын

Thank you for the breakdown, you sure make it look easy.

@Diaryofaqueen777 5 ай бұрын

You can do sitting good mornings on the row machine.

@mzsonsie 5 ай бұрын

The music is too loud and so much more dominant than your voice that its distracting...it canceles your voice out. I couldn't handle all the noise to watch the whole video. I hope you can correct for future videos

@venessasmith732 3 ай бұрын

I can hear her just fine🤷🏼‍♀️

@tw2667 2 ай бұрын

@@venessasmith732me too

@monicadriver707 Ай бұрын

Swear lol 😂🙄

@maryleonard3881 Ай бұрын

I thought it was just fine 😊

@__angel__a 25 күн бұрын

There’s subtitles

@floraravin354 5 ай бұрын

your skinnnnnn 😍 like glass baby!

@destshanicee 4 ай бұрын

thank you beautiful🥰

@LVERGIRL28 5 ай бұрын

Step by step Demonstration thanx for sharing you’ve gotten a new subscriber👍🏼🤗

@elizabethl3092 2 ай бұрын

honestly i was debating switching to body weight bulgarians because i have the same issue. i cannot maintain my proper form when i put a lot of weight on and my ankle tends to roll too so it’s good to know that i can still see progress when doing body weight

@oliviadir 13 күн бұрын

same omggg ima use body weight instead

@laurapeluso8296 27 күн бұрын

You have a really nice voice. It's very soothing.

@cametriaw974 3 ай бұрын

I just had to subscribe becauuuse this was it . This is the advice I’ve been looking for. Now i just need to understand how to exercise with correct form. Thank you!

@wenzola 3 ай бұрын

Oh my goodness! I’m definitely trying this tomorow for glute day. Not gonna lie I’m kinda scared but I’m so ready for this. Thank you for this video Miss Ma’am. Blessings to you ✨ and also wanted to mention: banging body and banging skin ✨✨✨✨✨😊

@destshanicee 2 ай бұрын

thank you sooo much beautiful💗

@CiaraWynter 6 ай бұрын

What lbs kettlebell are you using for the sitting good mornings?

@hershebeauty622 5 ай бұрын

How can you do the back extension exercise if you're doing at home workouts?

@automatic5 2 ай бұрын

you can prly replace that exercise with a similar one that doesn't require a machine

@TheAmazinRaven 3 ай бұрын

Omg the RDL w Kettlebells!! Thanks sis!!

@destshanicee 2 ай бұрын

of course!! so happy i can help girl💗

@TheAmazinRaven 2 ай бұрын

@@destshanicee girl you was cooking w gas w this bc every time I try a new workout, I just go right back to this one. I’m bout to run it back rn 🤣

@briana_b_ 6 ай бұрын

Just subscribed ❤ If you don’t mind me asking, where did you get your hoodie from? I’m really picky about the cut/fit and it looks really good

@kellya8779 6 ай бұрын

Was wondering the same lol 😂. The hoodie is cuteee

@destshanicee 6 ай бұрын

thank you girl💗 my hoodie is from TLF Apparel (cropped Reset jacket in grey/size medium for a looser fit-you can use TLF-DESTINEEH if you want to save!!)

@briana_b_ 6 ай бұрын

@@destshanicee I definitely will! Thank you! I always wondered how their hoodies fit

@callidawkins85 5 ай бұрын

Thumbnail is different angles tho.. you always had that

@ishmael737 5 ай бұрын

What I really did was change the angles

@_nebulae 4 ай бұрын

Thank you so much. I have been going to the gym for a while now, but I do have a question. I don't ego lift, but I lift a lot and have realized the past year I've been going to the gym doing mostly weight-based lifting, not muscle growth. So, my body looks the same. Do you have any advice on how to kind of let go of all that weight you worked up for lower weights higher reps? For example, I am currently at 355 hip thrust usually do 8-10, is it possible for me to do one set weight biased then the other 2 rep biased? Would that also grow my glutes similarly? I also am insecure/concerned about how I look when working out especially my face, any advice for that too? Sorry for so many questions ( ‘́⌣’̀) Also you're so beautiful and your voice is very calming in these videos

@samanthacox568 5 ай бұрын

Thank you so much . The video is very simple and explained a lot . Do you have a video on how to use the hip thrust machine. As a beginner I’m so struggling with this .

@destshanicee 5 ай бұрын

of course! i can definitely make a video on this💞

@bonheur_hunnay 29 күн бұрын

Amazing video... I would like to ask, when did you start seeing the growth in your glutes while doing these exercises?

@joselynleon3705 3 ай бұрын

Thank you for this video. How many reps and sets do you do for the good mornings, Bulgarian split squats, RDLS and back extensions?❤

@Fitlifelitlife 5 ай бұрын

Good tips. I love your hair girl 😍

@destshanicee 5 ай бұрын

thank you girly🥰

@user-ky9nt7rh7d 4 ай бұрын

This is beautiful. Thank you for sharing these amazing glute exercises with us☺️ Can't wait to give them a try! Do you follow this routine every day without taking a break?

@destshanicee 4 ай бұрын

i typically do this routine 2-3 times a week and add on weight/reps!!💗💗

@Millz307 2 ай бұрын

Loved the video! Did you mention how long one should keep the same routine before switching?

@nattyrudd3279 2 ай бұрын

loved the workout routine but. skin routine next pls?? cause omg

@juileb197473051 5 ай бұрын

LoL, when I go to the gym I pretend I'm at a distribution center and I do lots of reps to gain that working muscle. I don't know if it's working or not, but I at least feel like I accomplished something for the day, instead of sitting around being depressed.

@Girlwithapurse03 5 ай бұрын

Thank you I was looking for a simple video explaining how to start

@chanellepaul1 6 ай бұрын

Great tips! Do you have an alternative for back extensions if you don’t have that bench or other equipment that can achieve the same exercise please? Would love to incorporate these into my routine

@iamjordanmundy Ай бұрын

let me go get this planet fitness membership!

@MsLatinchic 5 ай бұрын

Girl you are my doppelgänger!!!🫣😮😮😍😍

@XUtionerx 5 ай бұрын

I kinda need a cushion for hip thrust like that

@cetteolga 2 ай бұрын

Thank you so much❤ gonna try this out !!!

@karenbayona5548 6 ай бұрын

Yass so helpful thanks gurl ❤ I subscribed immediately!! 😅

@desiandratch8813 5 ай бұрын

Added to gym list ❤

@AnnaPenaMusic Ай бұрын

Are all the excursuses 20 reps 3 sets or just the first one? I am confused on that part. And do you do this ONCE a week or a few times a week? Thanks!

@wisecattt 5 ай бұрын

Try Bulgarians with a smith machine, I feel it in my glutes 👍 love the video thank you

@honieethesolarpunk4895 5 ай бұрын

so great i developed a condition that effects my heart and i cant stand alot or cardio si this is great

@daileighnovember 3 ай бұрын

Imma try this shortened one sitting down!!

@Unknown-ej8vp 2 ай бұрын

My gym doesn’t have anything for back extensions, does anyone have any good replacement exercises? Thank you!! I love this routine so far and I can’t wait to commit!!

@ljubicakostadinov7009 5 ай бұрын

Thank you for your advice ❤

@B5girl93 5 ай бұрын

The sit down good mornings are great until you remember how much belly you have and it’s difficult breathe a bit 😂. But try and recommend to others.

@Earthsage 5 ай бұрын

Girl thanks for the tips but im still stuck on the "Dont" remix at the beginning of your video. Plus all the other remixes in the video. PLSSSS link where you got them from 🤧🤧 especially the Brent Faiyaz "Rolemodel" oneeee ❤❤❤

@user-qb2bq3od4x 5 ай бұрын

Just found you- thankfully! The notes are top tier! Some of us learn better with the written word ❤

@lilmamasofly9111 5 ай бұрын

Thank you so much for this video!

@sk3tamine 4 ай бұрын

perfectly explained! thank you so much!

@TheWeekendFriend 2 ай бұрын

My comment is worth 10 more yesses to you making a separate nutrition video, extra please!!! 👍👍👍👍👍👍👍👍👍👍love your channel, keep it uppp!

@bulldogydog13 3 ай бұрын

100% pure natty checkin in

@leonelamateo550 4 ай бұрын

Wow, thank you girl! 😌💕

@theshellest 3 ай бұрын

I'm only :56 on, but FULLY agree on doing the same crap every week. 😅 Men know and do this. Women are fed a bunch of bs for some reason. I noticed the most growth when i started doing deadlifts, squats and hip thrusts - and that's it- just mastered those 3 instead of doing 15 exercises sloppily and never having progressive overload.

@jahmya58 2 ай бұрын

If u guys don’t work out already I recommend not using weights first few times, use them when ur getting used to it

@TheCRYSTALLURE 5 ай бұрын

So is the key for Bulgarian Split Squats - BSS 6:12 to keep it short and not extend fully up (like to standing almost)?? I have difficulty with BSS and idk if it’s because of what I’m using for height but I can’t get em or feel em much.

@Sophia-ot6ji 27 күн бұрын

How long do you keep the same exercises in your routine? I know you said not to change too often, but how long until you switch up your personal routine?

@user-en4ws6tp9z 3 ай бұрын

Jesus loves you

@ayodee23 4 ай бұрын

hi! i feel like i’m feeling the seated gm’s more in my arms and abs, how do you approach ensuring that it’s your glutes lifting the weights up each time?

@karinacg8118 5 ай бұрын

Thx for this Queen

@EmmaTesterman 5 ай бұрын

what if I feel hip thrusts in my upper thighs instead of my glutes how can I fix that

@destshanicee 5 ай бұрын

it could be your foot placement girl!! make sure your knees are in line with your feet, your shoulder blades hit the edge of the bench, keep your spine neutral/straight, and tuck your chin! if this doesn't work, i would recommend using dumbbells or light weight and play around with your foot placement until you feel it in your glutes💞