@beth_fitnessuk: If you want to build the “shelf”, you need to train the glute medius properly Here are 5 exercises I like using: 1. Cable glute med kick back Pros: Great for loading the upper/outer glute through abduction, easy to progressively overload, and you can control the range really well. Cons: If you turn it into a straight kickback or start swinging, it becomes more glute max/lower back than glute medius. 2. Lateral step-ups Pros: Amazing for pelvic stability. Your glute medius has to work to stop the hip dropping and the knee collapsing in. Cons: Easy to cheat by pushing off the bottom leg, so the working leg needs to do the work. 3. Side lying hip abductions Pros: Simple, direct, and one of the best exercises for actually feeling the side glute. Great for learning how to isolate the glute medius. Cons: Can quickly turn into hip flexor/TFL if the leg drifts too far forward or the toes turn up. 4. Cossack squats Pros: Great for lateral strength, hip mobility and training the glutes/adductors through a big range of motion. Cons: Not the most isolated glute medius exercise, so I’d use it as a strong accessory rather than your main “side glute” builder. 5. Single leg RDLs Pros: Great for glute max, hamstrings and single leg stability. The glute medius works hard to keep the pelvis square. Cons: If the hip opens up or you rotate, you lose a lot of that stabilising benefit. You want direct abduction, single-leg control, lateral strength and progressive overload over time. And if you want a full plan that builds more than just glutes, strength, muscle, flexibility and a bulletproof body that’s prepared for anything, join my team. Coaching link is in my bio 🤍

Zero :

cossack squat how you do them i cant get this low

CLAUDIA :

Please, more step up lateral 🙏

KimCM :

Do I do these exercises all in one day?

Camila :

From the side looks good, but from the front and back make you squarish too much shelf

jahrabfamily :

What is progressive overload

biggu :

Possible silly question, I’m thinking of buying one of those jump boxes to do exercises like you showed but not necessarily jumping. Reckon I can get away with using an exercise ball in the mean time?

crisscrossapplesauce :

I got the shelf but not the cabinet 😂

Bluelightbandit :

I’m about to have a wagon

Honest Passive Millionaire :

The over lay effect is amazing. keep it up

❀ maru ❀ :

I don’t feel my glutes when I do kickbacks and yeah I checked my form, I only feel it when I do it “incorrectly” by bending my knee more and going for that actual kick 🫩

Diana✨👸 :

a hora en español porfavor

mely :

The kickbacks are you kicking your leg in a slight angle or straight back?

ss_drumond :

Só treino doido

KND.VAULT :

Will be asking for help with RDL

meli 🧸⭐️ :

What about glute minimus ?

Charcoal Shade :

I do 4 of these, and that’s on research 😍. Can’t wait for my results in a few months ✨

Dar'c⭒ :

Eu odeio treinar glúteo justamente pq os exercícios que mais funcionam sao esses mais humilhantes e minha academia parece um formigueiro

Nash :

الخفسات ترحب بكم

Audrey Zanele Mgulwa 💋 :

I trust you with my salary girl

Madi :

do you think i should fix my anterior pelvic tilt before working on this?

gfrrok2003 :

What works with lifting the behind. I’m 53, but have had a big bubble burr naturally but has sagged as I’ve gotten older.

mely :

Also do you do all these in one day or do you split them?

beanie :

Centaur build

Easyrider :