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!