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4 Home Exercises to Get Your Glutes Fired Up

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Filed Under (Fitness, General) by Rick Kaselj



One thing that I try to do after my kids head off to school is to go for a morning walk.

It is easy to enjoy morning walks in summertime but I am starting to enjoy walking in the morning during winter as well.

great-morning-walk

I hope you make sure that you spend some time outside every day no matter what season it is.

Today, I have some exercises that you can do as you head back inside the house after your morning walks to help fire up your glutes.

Enjoy!

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In today’s video, I wanted to go through a few great glute exercises that you can do at home.

Great Glute Exercises

CLICK HERE to watch the YouTube video.

I got Jenna to demonstrate the exercises.

#1- Single-Leg Glute Bridge

Lie flat on the floor with your knees bent. Feet must be about hip-width apart, place hands to the side then relax the upper body and tighten your abdominal area. Straighten out the left leg and push through your right heel and lift your hips up and back down then switch to the other side.

1-single-leg-glute-bridge

Single-Leg Glute Bridge

In this exercise, we are targeting the glutes. If you want to intensify the exercise, focus on pushing through the heel, as opposed to the ball or the middle part of the foot.

Perform 1 set of 5 reps on each side in a smooth controlled movement with a good contraction at the end, especially in the glutes with an intensity of feeling the muscles work in the glute area.

#2- Hip Thrust

Lie flat on the floor with your knees bent. Feet must be about hip-width apart, place the hands to the side while the toes are pointing straight ahead.

Grab some dumbbell or plates for resistance. Put the dumbbells on your hips. Thrust the hips up to the point where your knees, hips and shoulders are in a good straight line, go back down then repeat.

2-hip-thrust

Hip Thrust

Focus on pushing through the heel in order to target the glutes and not mainly the hamstrings. There is no way that you are going to be able to do the exercise without activating the hamstrings at all, but we do not want it to be mainly a hamstring exercise, but a glute exercise.

Perform 1 set of 5 reps on each side in a smooth controlled movement with a good contraction at the end, especially in the glutes with an intensity of feeling the muscles work in the glute area.

#3- Donkey Kicks

In a 4-point position, the head, shoulders and hips must be in a good alignment then tighten the abdominal area. Keep the right knee bent, drive it straight up trying to bring the heel towards the ceiling then back down.

3-donkey-kicks

Donkey Kicks

In this exercise, we are targeting the glutes, especially on one side.

Perform 1 set of 5 reps on each side in a smooth controlled movement with a good contraction at the end, especially in the glutes with an intensity of feeling the muscles work in the glute area.

#4- Single Leg Deadlifts

Grab some dumbbell. You got resistance out front to help counterbalance. Stand in an upright position, bring one leg back to a point where the head, shoulders, hips and legs are in straight line and stand on the right foot. Then, go back to standing position.

4-single-leg-deadlifts

Single Leg Deadlifts

When stabilizing the leg, bend the knee slightly then return back to the starting position by contracting the glutes.

Perform 1 set of 5 reps on each side then progress to in a smooth controlled movement with a really good contraction back up to the starting position with an intensity of feeling the muscles in the glutes and the stabilizing knee and also the foot trying to balance things out in the foot.

Those are the four great glute exercises that you can do at home that will target your glutes to help overcome hip pain and  knee pain. Give those a try!

If you want to improve the activation, endurance and strength in your Gluteus Maximus, then check out the Best Gluteus Maximus Exercises program here:

best gluteus maximus exercises

Take care!

Rick Kaselj, MS

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