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My top FAVORITE ‘Glute’ Exercises 🍑

💎Glute exercise 1 ➡️ Weighted Bosu Ball Squats💎

🔘Use a kettle bell, dumbbell or weighted plate

🔘Balance your body weight on ‘bosu ball’

🔘Squat on ‘Bosu ball’ with your weight of preference

🔘Recommended sets/reps: 3 x 10/12

💎Glute exercise 2 ➡️ Lying Hamstring Curls 💎

🔘Lay your body on a flat elevated surface (for reference stackable step-up) or a jump box

🔘Hold the side of stackable step-up firmly with both hands

🔘Pick weight of preference (dumbbell) and hold it tightly, locked between both feet

🔘While holding dumbbell tightly with feet, extend your legs up and down slowly

🔘When lowering legs down make sure you stop when your knee/leg reaches the end of the step-up as a guide reference

🔘Recommended sets/reps: 3 x 10/12

💎Glute exercise 3 ➡️ Bulgarian Split Squat 💎

🔘Find something g that is flat/safe and offers ELEVATION ➡️ Examples: step-up platform (where you can build the height of preference), stacked weighted plates (45 lb weight), a bench chair, a box jump, steps (if your home/indoors), park bench, etc.

🔘Place one foot on elevated surface (where front of foot is laying own on surface) and other leg/foot is placed firmly into ground

🔘To measure proper foot placement I like to sit on my bench or step-up/elevated surface of choice with my legs completely extended out, then I pop up, wherever I stand is where my body placement will be for movement

🔘If you are focusing on your ‘Quad Muscle) then keep your back STRAIGHT when lowering down (DON’T slouch/arch/look down)

🔘Go up and down , where your knee (the one that is on the ground) is making a 90 degree bend

🔘All of your weight she be on the front leg/foot not the back one that is elevated

🔘If you want to feel this in your ‘GLUTE’ area then lean your body FORWARD (like an escalator position/slanted/angled) ➡️ you’ll be hinging your hips more here

🔘Don’t let your knee hit the ground

🔘Last but not least, add the weights 💪🏾

🔘Recommended sets/reps ➡️ 3 x 10

💎 Glute exercise 4 ➡️ Banded Standing Kick Backs💎

🔘Find a wall surface area and place both hands firmly in front of you (parallel from shoulder)

🔘Place resistant band between your legs (slightly above ankles) or on calves area (depends on your comfortability/preference)

🔘Extend your leg out, until resistant band does not let you (SLOWLY)

🔘Repeat each leg

Tip: to make more challenging you can add 3 to 4 pulses in between

🔘Recommended sets/reps ➡️ 3 x 10

#gluteworkout #glutegrowthtips #bootygains #gluteexercises #bulgariansplitsquats #lyinghamstringraises #bisuballsquats #resistantbandworkout #gymlifestyle #liftinglyssx3

New York
2024/2/17 Edited to

... Read moreWhen aiming for optimal glute development, incorporating a variety of exercises is essential. The Weighted Bosu Ball Squat not only targets the glutes but also engages the core for stability. Adding resistance to this squat variation can significantly enhance muscle recruitment. For a complete workout, the Lying Hamstring Curl effectively isolates the hamstrings while also offering benefits to the gluteus maximus. Bulgarian Split Squats are perfect for targeting the glutes and quads simultaneously; by leaning slightly forward, you can emphasize the glute activation further. Finally, Banded Standing Kick Backs are great for engaging the gluteus medius, which helps with stability. Make sure to maintain proper form throughout each exercise and adjust weights as necessary to ensure progression. Consistency and correct technique will yield the best results in glute development over time.

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Nicole Wilson's images
Nicole Wilson

After my ACL surgery is done I’m def doing these!!! Haven’t worked out in forever these posts are inspiring me fr 🔥

2024/2/18
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