Lift That Booty

Target your glutes with these 5 exercises:

Use weights of your preference, aim for 3 sets of 10, and get to sweatin’!

To see these exercises in motion, press play below!

 

Front SquatsScreen Shot 2016-08-17 at 8.29.31 PMScreen Shot 2016-08-17 at 8.29.05 PM

It’s good to start any workout with a compound movement– to get your muscles warmed up. When doing legs, I’ll usually do squats or deadlifts to start. When doing upper body- shoulder presses or pull-ups.

While my front squat is weaker, I have personally found it to target my glutes better than back squats, which is usually the opposite for most people. Do what works best for you.

When doing squats, take your time, dive deep, and squeeze your glutes at the top for a full contraction. It may not look pretty, but the results are.

 

Kettle Bell Lunges with Bench Screen Shot 2016-08-17 at 8.27.46 PMScreen Shot 2016-08-17 at 8.27.16 PM

Lunges are one of the best exercises for glute-hamstring.

The key is to try to isolate the glute, to drive up from it. Contract your core for balance. Don’t rely too much on your raised foot, (don’t apply too much pressure on the bench). You want the movement to stem from your heel, to your glute.

 

Kettle Bell Sumo SquatsScreen Shot 2016-08-17 at 8.26.22 PMScreen Shot 2016-08-17 at 8.26.00 PM

Back straight, kettle bell placed slightly behind heels, driving upwards through heels, into glutes.

 

Banded Crab WalksScreen Shot 2016-08-17 at 8.22.05 PMScreen Shot 2016-08-17 at 8.22.25 PM

Try to stay in a lowered squat position, extending your steps slightly to the side, to target the glutes. You can even throw in some pulsations to make it more of a challenge.

 

Banded Squat JumpsScreen Shot 2016-08-17 at 8.19.39 PMScreen Shot 2016-08-17 at 8.20.25 PM

Have a slightly wider than shoulder stance, squat down low, and explode up, stretching the resistance band back into the wider stance.

 

 

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