3 Moves For
GLUTES THAT DEFY GRAVITY
1.WEIGHTED STEP UP ON BENCH WITH BALANCE
- Place one foot on the top of a box or step. Start with no weights, then progress to dumbbells or a weighted sandbag.
- Driving through your front heel, extend your back leg completely and bring the opposite foot to box.
- Return to starting position. A slow descent is recommended In order to maintain proper alignment.
- More advanced… Add balance at the top!
- 12-15 reps
2. WEIGHTED HIP THRUSTS ON BENCH
- Lie with your shoulders on a sturdy bench. Your shoulder blades should be on the bench.
- Knees bent, feet flat on floor, shoulder-width apart.
- With chin tucked, push through the heels and squeeze glutes until your thighs are parallel to the floor.
- More advanced, lift one leg!
- 12-15 reps
3. LANDMINE SQUAT PRESS
I’m using a landmine to perform this move… at home, you can use dumbbells.
- Plant both feet a little wider than shoulder-width apart.
- Inhale, and brace your core.
- Bend at the hips and knees, making sure the knees stay in line with toes.
- Continue dropping your hips back until your upper legs are parallel to the floor, staying within your comfort range.
- Keep your torso upright.
- Press bar or weight overhead
- Return to starting position and repeat.
- 12-15 reps. Repeat each move for 3 rounds!
