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

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