Glutes are often underused. In this 10 minute add-on workout, we fire up your gluteus maximus, glutes medius and gluteus minimus with these unique advanced exercises.
Advanced Single Leg Dead Lift
Stand with one foot planted firmly on the floor and your other foot on a chair about two feet behind you, your back leg in the chair. Hold a hand weight in each hand, arms hanging down straight. While facing forward, slowly drop your chest and lower the weights down toward your front foot, keeping your core tight. Slowly stand back up, raising the weights back to the starting position.
Hinged Revered Lunge Tap
Stand with your feet together, body facing forward and one hand weight in each hand. Hold onto the end of the weight. Take a large step back with your left foot and lean forward simultaneously, dropping the hand weights to tap the floor. Keep your core tight. Stand up and bring the weights up as well, back to the starting position. Repeat and then switch legs.
Gluteus Medius Lateral Lift
Start by positioning yourself on a mat with your right arm and right leg bent, supporting your body. Your right foot should be behind you and your right arm and had should be extended toward the front. Make sure your hip is pushed up off the ground. Extend your left leg out straight so there is a straight line from your head to your left toe. Put your left hand on your left hip. Once you are in this sideways pushup position, raise and lower your left leg, keeping it straight and engaging your booty as you lift and lower your leg. Repeat and then switch sides.
Gluteus Medius Hip Flexion
Stand next to a wall with your feet shoulder width apart, hands on your hips. Bend your right leg and hold a small rubber ball between your right knee and the wall. Keep the ball in position as your drop your chest slowly, lowering your shoulders until they are parallel with the floor. Slowly stand up, returning to the starting position. Be sure to keep your glutes tight and the ball in place.
Single Leg Bridge with added weight
Lay with your back flat on a mat, knees bent, feet flat on the floor. Hold a small weight near your lower abs. Lift your left foot off the floor, keeping you knee bent. Lift your booty off the ground. Push your hips up toward the ceiling while using your abs and glutes to hold your body steady. Lower your hips back down but don’t let them touch the ground! Repeat the motion and then sqitch legs, lifting your right leg to do the same work out.