Glutes

Glutes

If you follow my social media, mainly my instagram, you probably notice that I’m always posting videos/pictures at the gym. (basic, I know) However, I really enjoy the gym and noticing the changes in my body. When I started working out in December 2016, I weighed 105lbs with the goal of 125lbs. After a couple of months of dedication, I reached my goal of 125lbs.

I have received many emails and messages asking me what workouts I do, so I decided to post about my favorite workouts in sections. This post is going to be about glutes.

I have a few pictures of some of the workouts at the end so you can get an idea if you do not understand one.

Glutes:

Perform 5 sets of 10-15 reps with a 30-45 second break.

Most people include glutes with leg day but I don’t. I believe that just like any other muscle group, glutes need direct attention.

ALWAYS stretch before and after.

1.) Donkey Kicks (pictured)

  • Start on all fours with hands shoulder-width apart and knees hip width apart.
  • You can either choose to do this with leg bent or leg straight…I do both.
  • Extend one of your legs as if you are kicking it up to the ceiling. If you are doing it with your leg bent, extend your leg until your foot is directly above your butt.
  • Squeeze your butt while extending to the top and release when returning to the start position.
  • Switch legs and repeat.

2.) Fire Hydrant 

  • Just like the donkey kicks, start on all fours.
  • Open one of your legs out to your side until your thigh is parallel. Keep your leg bent.
  • Squeeze your butt while extending and release when returning to the starting position
  • Remember to keep your knee off the floor until you are completely finished with your reps.
  • Switch legs and repeat.

3.) Squats (pictured)

This is the most common glutes workout that can be performed with weight or without weight. I typically do weighted squats on my leg days and bodyweight squats when I’m focusing on my glutes only.

  • Feet shoulder width apart and toes pointed forward
  • Bend until your thighs are parallel with the ground
  • Do not lock your knees when coming up
  • Repeat until reps are complete

4.) Standing Cable Kickbacks (pictured)

  • Attach a strap around your ankle from the cable machine
  • Stand facing the weight and hold onto the sides for support
  • Slowly kick your leg back until your hip is fully extended
  • Squeeze your glutes at the top of your kick
  • Slowly bring your leg back to the starting position
  • Repeat

5.) Hip Abduction (pictured)

  • Attach a strap around your ankle from the cable machine
  • Stand perpendicular to the machine and hold onto the side with your arm closest to the machine
  • Slowly kick your leg to the side…away from the machine
  • Keep your toe forward and squeeze your glutes
  • Slowly bring your leg back to the starting position
  • Repeat

6.) Smith Machine CrossOver (pictured)

(I named that because I’m not sure what the actual name is)

  • Start with light weight on the Smith Machine
  • Just like squats, start with your feet shoulder-width apart.
  • As you bend, slowly slide your right foot behind your left. (cross)
  • Squeeze your glutes at the bottom and slowly bring your leg back to the starting position.
  • Repeat

 

Those are my six most favorite glutes workouts to do. Just like any other muscle group, make sure you are focusing on squeezing your glutes. If you have any questions feel free to message me 🙂

 

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