Beginner friendly upper glute workout
Sculpt your upper glutes with this beginner friendly workout. No equipment is needed to get started! If you have a nearby chair or couch that’s about hip height, use that in place of a ballet barre. Full workout⬇️
1. Sumo squats 3 x 15
focus on getting super low in the squat and touch your hands on the floor. this will create a bigger stretch in your glutes & lead to more gains!
2. Leg extensions 3 x 20 per leg
hold onto your couch/chair with your left forearm and place your right hand in front of your body. Bring your knee in at an angle and extend back behind you. Repeat on one side then switch!
3. Side leg lifts 2 x 15
hold onto your couch/chair & begin to lift / lower your leg to the side. After 15 reps hold at the top and move right into…
4. Side leg pulses 2 x 15
switch sides after leg lifts & pulses!
5. Donkey kicks 2 x 20
lean your torso forward, bend at your knee & perform standing donkey kicks.
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Sculpting your upper glutes can significantly enhance your overall physique and strength. This workout includes five efficient exercises: Sumo Squats, Leg Extensions, Side Leg Lifts, Side Pulses, and Donkey Kicks, all designed to engage and strengthen the glute muscles. Firstly, Sumo Squats not only target your glutes but also engage the inner thighs, making them a powerful addition to any routine. To maximize the effectiveness, focus on maintaining a deep squat to ensure full muscle engagement. The Leg Extensions involve controlled movements to isolate the glutes while improving stability. Holding onto a chair ensures you maintain balance and form. Side Leg Lifts and Pulses enhance lateral strength and define the side glutes, adding to the overall shape and firmness. Lastly, the Donkey Kicks are fantastic for targeting the glutes from a standing position, encouraging stability and strength through motion. By incorporating these exercises consistently, you’ll notice improvements in your strength, squatting capabilities, and overall body aesthetics. This routine can easily fit into your daily schedule, making it an excellent choice for beginners looking to kickstart their fitness journey!