Best Glute Exercises
The 5 best glute exercises you can complete at home, at the hotel or anywhere! All you need is your own bodyweight and a pair of dumbbells. You can also substitute the dumbbells for two large water bottles!
Aim to complete 10 reps each & each side - 3 Sets
Equipment Required: Dumbbells - 3-8kg
Bulgarian Split Squat
Begin in a forward lunge and elevate your left foot onto a bench.
Keep your back straight and core engaged. Lower yourself down until your front thigh is at a 90 degree angle, keeping your knees aligned to feet. Push back up through your front heel.
Start in an upright position with feet shoulder width apart. Step sideways to the left shifting your bodyweight. Squat to a 90 degree angle and return to your start position. Complete all reps for the left side then repeat for the right.
Begin in an upright position, feet shoulder width apart and core engaged. Step your right leg behind you to your left to cross your thighs and bend knees at the same time. Return to your start position and repeat.
Complete all reps for one side before switching over.
Elevated Glute Bridge
Start by laying on the floor with your arms by your sides and knees bent. Lift your hips to form a straight line. Shoulders, hips and knees should be aligned. Pause and engage the glute muscles and abs muscles at the same time. Repeat the required number of reps.
Begin by standing in an upright position with your hands clasped in front of you and feet hip width apart with toes pointing outwards. Engage your glute muscles and lower yourself down as though you are sitting down, bending your knees and keeping your thighs parallel to the ground. Hold and jump up before returning to a squat position.
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