Hi, guys!
I'm trainer Amy Jo with ATHLEANXX for Women, and today we're going to do exercises for
the side glute.
You need a band, a medicine ball, and a step.
Let's go those heartrates up.
Let's do it!
So our first exercise is going to be using your medicine ball and the step.
You're going to do a side hop, focusing on this leg – the elevated leg – and that
side glute.
We're going to do 10 each leg.
So it's a side jump.
Side, jump.
So we're 10, each side, and then we switch, jumping up through that outer glute.
Three more.
One more.
Good.
Then we're going to switch.
Other side.
Make sure you're pushing off that elevated foot.
Outer glute.
Hit it.
9, 8, 7, 6, 5.
4, 3.
Last one.
All right.
Curtsy lunges.
So these ones, you can add a barbell, you can hold the dumbbell, your foot is elevated
– the outer foot is elevated – on the step.
I'm going to use the med ball.
Curtsy lunging down, tap.
Down, tap.
So see?
It's targeting that outer glute.
Add in some weight, push in through that heel, and hit it.
Five more.
Ten each side.
4, 3, 2.
Last one.
Let's switch.
Outer leg.
Reverse behind.
And tap.
Nine, eight, seven, six, five, four.
Push through that right heel.
Three.
Up, and breathe.
Last one.
Great job.
Okay, then we're going to move to the mat.
Grab your band.
We're going to do fire hydrants first.
So working the outer glute here, we're going to use the band as our last one.
Elbows are on the mat and these are a little higher rep because we're not using as much
weight.
So we're doing 20.
Drive that knee up to the ceiling, and pinch that outer glute.
Ten more.
Nine, eight, seven.
You've got to think "mind-muscle connection".
5, 6, 7, 8.
Get as high as you can.
One.
Other side.
And as you're driving that knee up there, think about the glute.
Good.
The glute is a big muscle group.
It sometimes doesn’t want to work unless you really focus on it.
12, 11, 10, 9, 8, 7, 6.
Make sure you're going straight out to the side.
4, 3.
Two more.
2.
Last one.
Squeeze.
Great job.
There you have it.
A few great exercises for the side glutes.
You can do two, three, four rounds of that, even adding some weight.
If you wanted to add weight to the curtsy lunges, barbells are great, or even hold a
heavier dumbbell as well.
Hopefully that helps you guys, give you some great ideas for working the side glutes.
I'm Amy Jo.
Leave us a thumbs up, comment below.
We're ATHLEANXX for Women trainers, and I'll see you next time.