Glute Exercises 1
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Straight Glute Raise on Ball
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Push your heels directly into the ball towards the floor. This will ensure that your glutes are doing all of the work in raising your hips off the floor. Don't allow your glutes to rest, immediately raise your hips for the next repetition with your glutes touch the floor. Very important: Keep your knees locked throughout the entire exercise.
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Straight Glute Raise Hold
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Push your heels down into the ball toward the floor as hard as you can. You should really be up to feel this the glutes. It's important to keep your knees locked so that your hamstrings don't take over.
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Assisted Donkey Kicks
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You need a partner for this one. Getting the feel may take a few workouts.
Performance: 1) The assistant should offer resistance against your foot in both directions. 2) Negative Phase: As you are bringing your leg back to the starting position, you should go slowly as your assistant pushes against your foot. You actually get more results from the latter portion (negative phase) of this exercise. |
Weight Loss Transformation
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Elevated Heels: Glute Activation
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Elevating your heels allows you to squat lower. This lower position, thighs below parallel, is where glutes are activated. You must get down this low in order to fully activate the glutes doing squatting movements.
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Frog Jumps off Riser
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This exercise combines plyometrics, a low squat position, a riser and Db's to give you a excellent glute exercise. Push through your heels when you jump up (this activates the glutes). You will definitely feel this one the next day.
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Bulgarian Split Squats
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An excellent exercises for isolating each glute. The lower you go down the more stimulation you will get in your glutes. Remember to push through your heels.
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