Hello,

 

Hope you are all having a great week….

 

This week I’m showing you three exercises to target the glutes. Take a look and work them into your fitness routine using just your bodyweight (for beginners) or using additional dumbbells, barbells or kettle bells.

Glute Bridge:
Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly go back to the starting position as you breathe in. Aim for 12-15 reps for three rounds.

 

***Remember if you are adding a weight – choose a weight that challenges you for the number of reps you are performing. If you are unsure at all – ask a member of staff at your gym to help you.***

 

Squats:
Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. Now “sit on the imaginary chair” continuing down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Stand back up to the start position and squeeze the glute. If you are having difficulty start using a chair to guide you. Position yourself with a squat stance in front of the chair (see above pic) and gently lower yourself down to a full seated position and back up to stand. The chair is a great way for you to use a full range of motion with good form.  Aim for three sets of 12-15 reps.

 

 

 

Step Ups:

With a knee high step and a weight simply step up with your full foot and step back down again. Alternate legs and aim for 20 reps three times.

 

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See you there,

Leanne 😉