Glutes Workout

These were exercises given to me by my trainer. 

Reverse Squat: 3 sets of 12--Feet slightly wider than shoulder width apart. Squat as low to the ground as you can comfortably. Push back up until knees are at 90 degrees, then go down again.

Demo

 

Step Up to Lunge Back: 3 sets of 12--Step up on bench with both feet.  Return to the ground and lunge back with right foot. Repeat. 12 on one side, 12 on the other.

 

Demo



Plie Squat: 3 sets of 12--Wide stance, feet pointing out. Squat down and up, squeezing glutes.

 

Demo

 

Hamstring Curl: 3 sets of 12---machine

 

Demo

 

Butt Ups (single leg bridge): 3 sets of 12 (each leg)

 

Demo

 



disclaimer: I am not a trainer or a doctor. Do at your own risk. Start without added weight.