Gluteals Workout

Question 1

Dumbbell Rear Lunge

Answer 1

• Free weight Compound
• Hold dumbbells down by your side, keep torso straight, step backwards into a split stance position, heel of back foot should be raised
• Bend both knees to lower slowly until your back knee almost touches the floor, then push back up to starting position through the heel of the front leg
• Complete all reps on one leg, then switch to the other

Question 2

Glute Kickbacks

Answer 2

• Bodyweight Isolate
• Start on hands and knees with shoulders above your hands, one leg extended straight back, other knee below hip
• Lift extended leg up by squeezing the glutes, do not hyperextend back
• Lower leg back to start position under control, complete all reps on one leg before switching to other

Question 3

Glute-Ham Raise

Answer 3

• Bodyweight Isolate
• Feet flat on footplate, roller on calves/achilles, knees bent, hips extended, torso upright, begin to lower yourself as slowly as possible until you can no longer control the descent
• At this point allow yourself to fall to the floor in a controlled fashion and catch yourself with your arms on the handles
• Give yourself just enough of a push off the handles to get back into a position where you can pull yourself back to the start using your hamstrings

Question 4

Glute bridge

Answer 4

• Bodyweight Isolate
• Lie face up on the floor, knees bent, feet flat on floor, arms by side
• Lift hips off floor by squeezing glutes until knees, hips and shoulders form a straight line
• Be sure to not hyperextend the back at the top, lower under control whilst keeping glutes engaged

Question 5

Squat

Answer 5

• Freeweight, Compound
• Feet shoulder width apart, toes slightly turned out, keep core braced and eyes looking forward
• Slowly bend at knees and drop hips to lower body, keep heels flat on floor
• At bottom of movement, after a slight pause, strongly push back up to the starting positon