Glutes

SQUAT

Bodyweight_Squat1SquatBarbell_Squat

  • This can be done with no weight, dumbbells or a barbell
  • Stand with your feet slightly wider than your hips
  • Roll your shoulders back and down, keep your spine in neutral position and contract your abdominals by pulling your belly button in towards your spine
  • If using no weight, place your hands behind your head or extend your arms out in front of you.
  • Place your body weight into your heels so you are able to wiggle your toes
  • Keeping a stable torso, straight spine and lifted chest, bend your knees while driving your hips back as if you are sitting in a chair
  • Continue down until your thighs are parallel with the floor. Make sure your weight is in your heels and your knees are directly over your ankles, not over your toes
  • Engage your core, push through your heels, and drive your body back up to standing position.

STATIONARY LUNGE

Bodyweight LungeDumbbell LungeBarbell Lunge

  • This exercise can be done with no weight, dumbbells or a barbell
  • Stand with feet shoulder-width apart
  • Step forward with one leg, bending both knees to form 90 degree angles
  • Be sure to keep your front knee directly over your ankle, not over your toes
  • Hold for one count, push right heel into the ground, and drive the body up so both legs are straight
  • Complete one set on right leg before moving to the left leg

fire hydrant

Fire Hydrants

  • Place body on the floor in a table top position. Keep your head and spine in a neutral position while contracting your core to protect your back.
  • Raise your left leg out to the side while keeping your knee bent
  • Hold for one second and lower your left leg back to start position
  • Complete one set on left leg before moving to the right leg.

Glute Bridge

Bridge

 

 

 

  • Lie on the floor with your knees bent and your feet flat.
  • While pushing through your heels, raise your hips off the floor until your body forms a straight line.
  • Contract your glutes and hold for one second.
  • Slowly lower your hips back to the floor and return to start position.

 

Photos Courtesy of WORKOUTLABS.COM
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