Afridi Gaming's video: super gym girls amazing glute workouts

In the video super gym Girls amazing glute workout you will watch the super gym girls doing amazing glute workout for big and tight hips, Like the _Gym_Girls_Amazing_Glute-Workout, share and subscribe my channel Shaayra Khalid for more gym videos. At the bottom, we’ve got a body weight workout for you with five simple moves to strengthen your butt in less than 20 minutes. 1. Hip drive Sit on your knees, legs together, so your butt is on your heels. Engage your glutes to lift your butt and rise to a kneeling position. Slowly lower, keeping glutes engaged. 2. Bottoms-up lunge Perform a hip drive. Bring left foot forward so you’re kneeling on your right knee. Push into your left heel and engage glutes to stand, bringing right knee up. As you stand, try not to push off the floor. Instead, engage hamstrings and glutes to lift. Return to starting position. 3. Hip thrust Lie faceup with knees bent and feet hip-width apart. Place hands on the floor directly under your shoulders, fingers facing away from your body. Squeeze glutes and lift hips into a tabletop position. Focus on keeping your neck long and not scrunching your shoulders. Hold for a count of 5. Slowly lower hips to the floor. 4. Glute bridge Lie faceup with knees bent and feet shoulder-width apart. Raise hips straight up off the floor, engaging glutes and bracing core. Lower down slowly, creating your own resistance. 5. Side skaters Stand with feet together and crouch down by pushing hips back, keeping back flat and abs engaged. Jump as far as you can to the right, landing lightly on the ball of your right foot. Now jump as far as you can to the left, engaging glutes to push off. Land lightly on left foot. Repeat, swinging your opposite arm forward like a speed skater. Make it easier: Take big steps from side to side. 6. Marching hip lift Lie face up with knees bent, feet on the floor, and abs engaged. Lift your hips as you squeeze your glutes Raise right foot a few inches off the floor and straighten right leg. Try not to let your hips twist. Lower right foot to the floor as you pick up left foot. Repeat the “march” on the other side, focusing on squeezing glutes throughout. 7. Chair squat jump You’ll need a chair or bench for this move. Sit on a chair with your back straight and feet hip-width apart. Using your glutes, jump straight up, making sure both feet come off the floor. Land lightly and slowly squat to sit on the chair. Intermediate 8. Diagonal squat Stand with your feet wider than hip width, arms at your sides. Step right foot back on a diagonal, send hips back, and bend right knee. Your left leg will be straight with foot flexed. Keep your chest up and abs engaged. Return to starting position. Repeat on the other side. 9. Hip thrust single-arm reach Sit on the floor, knees bent, feet hip-width apart. Place hands on the floor directly under your shoulders, fingers facing away from your body. Squeeze glutes to lift hips into a tabletop position and hold. Reach right arm on a high diagonal across your body, keeping hips straight (no twisting). Lower hips and hand to the floor. Repeat on the other side. 10. Step-up Stand in front of a bench, chair, or step. Place left foot on the bench and step up, engaging your left glute to lift. Do not push off your right foot. Straighten left leg to stand tall, then slowly lower, sending hips back and bending left knee. Repeat on the other side. Make it harder: The higher your step or bench, the more challenging the move will be.