Glutes

Exercise Description Main Target Muscles Glutes Secondary Target Muscles Biceps, Triceps, Quads, Abs, Upper and Lower Back Workout Type Strength Gym Gear Dumbbell Fitness Level Beginner Compound/Isolated Compound Power Move Pull Target Muscles: Glutes Right Arm Dumbbell Snatch Overview This exercise targets the glutes and some other parts of the body that include the biceps, triceps, quads, abs, and upper and lower back. The equipment needed to perform this exercise is dumbbells. As this workout targets different muscles of your body, it has a beneficial effect on strengthening endurance in your upper and lower body. How to Do It? Start by standing with your feet shoulder-width apart and a dumbbell in your right hand. Keeping your elbow close to your side, raise the dumbbell up until your arm is fully extended overhead. From here, explosively extend your hips and knees as you pull the weight up in front of your body. As the dumbbell reaches chest level, flip your wrist so that your palm is facing forward and catch the weight at the top of the movement. Lower the weight back down to the starting position and repeat for 8-10 reps before switching sides. Right Arm Dumbbell Snatch Tips Push your hips back and bend your knees while holding the dumbbell. Keep your chest up, and look forward. Push your hips forward, with your shoulders and chest moving up and back. Keep the dumbbells close to your body. When you pull the dumbbell to your shoulder level, keep your legs straight with your glutes squeezed. Then, you can pull the dumbbell above your head and then lower it down to ground level.

Exercise Description Main Target Muscles Glutes Secondary Target Muscles Abs and Hamstrings Workout Type Strength Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated Isolated Power Move Push (bilateral) Target muscle: Glutes Bodyweight Glute Bridge Overview The Bodyweight Glute Bridge is a great exercise for targeting the glutes (buttocks) and hamstrings. The move is simple to perform and can be done with no equipment, making it an ideal choice for at-home or gym workouts. Additionally, this exercise can be easily modified to make it more challenging as needed. For example, you can place your feet on an elevated surface such as a chair or couch to increase the range of motion and make the move more difficult. How to Do It? Lie flat on your back with your knees bent and feet flat on the ground about hip-width apart. Place your hands on the ground beside you. Lift your hips off the ground, contracting your glutes and hamstrings. Hold for a few seconds, then slowly lower your hips back to the starting position. Start with 3 sets of 10-12 repetitions and increase as needed. Bodyweight Glute Bridge Tips Make sure to keep your core engaged throughout the exercise to protect your lower back. Focus on contracting your glutes and hamstrings as you lift your hips off the ground. Don't let your knees cave in as you perform the move. Keep them in line with your ankles and hips. To make the exercise more challenging, try placing your feet on an elevated surface such as a chair or couch. You can also add weight by holding a dumbbell or kettlebell on your pelvis.

Exercise Description Main Target Muscles Glutes Secondary Target Muscles Abs, Hamstrings Workout Type Strength Gym Gear Bands Fitness Level Beginner Compound/Isolated  Isolation Power Move  Push Target Muscle: Glutes  Banded Lateral Walk Overview This is an excellent glute-strengthening exercise that builds strength in your hip muscles, improves stability, and minimized hip and back pain.  It sculpts your legs and engages many of the deep muscles that help enhance stability in your pelvis. This exercise must be a staple part of your regular routine if you struggle with hip stiffness. Whether you’re performing it as a warm-up exercise or part of your regular routine, you must follow the right form in order to make the most of it. How to Do It Assume an athletic position. You can do this by bending your knees, eyes facing forward, and hips flexed. Wrap a resistance band just above your knees. Keep your fit at the width of your shoulders and step laterally. Repeat for the desired number of reps. Banded Lateral Walk Tips As you step laterally, ensure your feet do not get closer than shoulder-width. You have to keep them wide and take small steps forward. Your hips should not tilt towards your face as push your knees away from each other. Your glute medium should feel the contraction. Keep your upper body slightly tilted forward. Do not use momentum to control the range of motion, use the musculature. If one of your glutes feels relatively less contracted, place twice as much volume on that side.