Restock June 5th

5 Go To Glute Exercises

 Happy HUMP DAY inFITiny family!

 

donkey kicks with resistance band

Do you want to know the keys to earning the #glutegoals  title of your fit squad?

  1. Consistency
  2. Challenge your body
  3. Knowing the essentials

By “knowing the essentials” you can always build off of that to challenge yourself  and still keep your efforts consistent.

So .. here we go

Glute Goals Essential Exercises to do at home, on vacation, randomly at 2am, during lunch or at the gym. You can easily change up your reps,  do a variation add some weight or use your inFITiny glute bands to take your exercises up a notch. These simple and essential workouts are good for pre-workout or sport specific activations, physical therapy,  toning and improving body imbalances.

GLUTE BRIDGE

It’s really crazy just how many variations there are to a glute bridge and just how effective if done correctly

 

Glute bridge workout  

    BENEFITS:

    • Many variations
    • Low impact 
    • Make as easy or as challenging as your want 
    • Great for activation, toning and strength building 

    KEY MUSCLES INVOLVED: 

    • hamstrings 
    • glutes 
    • lower back 

     

    HOW TO                                                               

    1. Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
    2. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.

    TIPS

    •  Slow, controlled and squeeze at the top
    • Tips:  to keep your hamstrings from cramping , it starts with foot placement 

    FIRE HYDRANT / KNEELING HIP ABDUCTORS

    Fire hydrant –  it’s really a very fitting name if you think about it

     

     Fire hydrant hip abductors

     

    KEY MUSCLES INVOLVED:

    • Abductors
    • Glute
    • External part of glute and thighs

    BENEFITS:

    • stretches hips and inner thighs
    • increases mobility of hip and knee joints
    • corrects posture, activates abs muscles 

    HOW TO

    1. Position yourself on your hands and knees on the ground.
    2. Keeping the knee in a bent position, life moving your knee away from the midline of the body.
    3. Pause at the top of the motion, and then slowly return to the starting position.
    4. Perform this slowly for a number of repetitions, and repeat on the other side 
     

    KNEELING KICKBACK / DONKEY KICKS   

    Kickback / donkey kick glute workout
    KEY MUSCLES INVOLVED
    • Glutes
    • Hamstrings

    BENEFITS:

    • Activates muscles
    • Less knee stress

    HOW TO

    1. Lift up squeezing glutes and tightening lower back to the point that you form a straight line from your shoulder, butt, and knee. Coaching Key: -Your thigh should be parallel to the floor. 
    2. Return to the starting position, Switch legs and repeat.

    CHALLENGE YOURSELF!

    • pair inFITiny glute band with additional dumbbells, kickback machines and standing 

    WALKING LUNGES

    Lunge with resistance band

    KEY MUSCLES INVOLVED:

    •  Glute
    •  Quads
    • Hamstrings
    •  Calves

    BENEFITS:

    • Compound exercise
    • Tons of variations 
    • Glute quad and hamstring strengthening
    • improve balance

    HOW TO

    • Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
    • Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side.

     CHALLENGE YOURSELF

    • Adding inFITiny glute band will add the burn to those abductors

    BANDED SIDE SHUFFLE

     Banded side walks workout

    KEY MUSCLES INVOLVED:

    • Glute
    • Thighs  
    • Hips

    BENEFITS:

     

    HOW TO:

    1. Position your feet shoulder-width apart.
    2. Bend your knees slightly and move into a half-squat position to activate the gluteus medius.
    3. Keep your feet in line with your shoulders and face forward with your body weight evenly distributed over both feet.
    4. Maintaining the half-squat position, shift your weight over one leg and take a step sideways with the other leg. Move this leg in and out, sideways. Keep your hips level during the movement.
    5. Slowly shift your weight and switch legs.

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