 What is up everybody welcome to this workout Wednesday. This is your boy Noah the millennial health coach And today we'll be doing a booty workout. Yep. That's for everybody wants to get a booty for males and females It's always good to have a strong palm muscle So the first exercise that I did was the dumbbell hip thrust This is similar to the barbell hip thrust But the main idea is just to lay a dumbbell right at the top of your hip bones Really sink down feel that stretch in your hamstrings and your glutes and then squeeze your glutes to the top Keeping your body in a straight line. You want to make sure you're keeping your heels on the ground and again This is a focus movement not a speed movement. So really feel the stretch and then press back up Now the next movement after that is got to be the dumbbell deadlift This is one of my favorite moves, especially for those who have lower back pain. This makes it a lot easier than using a dumbbell The real Big thing I want you to focus on is really sitting your hips back imagine somebody tied a rope Around your waist and they pulled straight back and that's where your hips are going And then you're going to squeeze back up with your glutes as you see the whole idea is to squeeze your glutes through Most of these workouts if you want to build the butt you got to make sure that it's getting contracted during all types of movements So keep your chest up shoulders back and squeeze those glutes coming up Now the third movement is the hamstring curl a lot of people have seen this The main focus is really driving your heels into that pad and bringing that to your butt So I like to rest for maybe a brief second and then push it back up But I'm squeezing my glutes when I get to the top And another important thing too, and you know, I'm really big into the core Keep your core strong throughout this movement as well Then finish this booty workout with a finisher, which has got to be kettlebell swings Same motion as the dumbbell deadlift where you're kicking your hips straight back But the whole idea is let your momentum your arms shouldn't be lifting the weight As if it was lifting a heavier weight Make sure that you keep your chest up and again using your momentum Hope this was super useful for you. I'll catch you all next week. You already know embrace the hype