Hey, ladies!
Trainer Susan with ATHLEANXX.
Today I’m going to show you five new glute exercises you definitely need to be doing.
Hey, you guys.
Here are five new glute exercises.
Maybe you’ve been doing the same stuff for a while.
It’s fun experimenting, looking around at what other people are doing.
I catch glimpses of and I think “Hm, that’s different.”
So, I’m going to share that with you today.
Five different exercises.
You will need some cables for this and a bench, and maybe a mat.
The first thing we’re going to do is a cable lunge.
With this one, I usually put a plate out in front.
Just a handle.
We’re going to stick that on.
You’re going to have it on the lowest setting.
Just figure out what weight works for you.
A moderate to heavy weight.
What you’re going to do is put the ball of your foot on that plate.
It helps activate the glute a little bit more.
You’re going to take a big step back, keeping your arms straight.
So, you’re going to step back and up.
I’m going to step back a little bit farther.
You’re going to take a big step back and straight up.
Back and up.
I’m sorry, you want to let the weight go down, and you’re going to pull it toward
you, but you’re going to keep your arms straight.
Really think about getting that knee to the ground, keeping the ball of the foot on the
plate because that helps get a better range of motion.
Down, and pull.
And pull.
I’m really thinking about driving up through the front of my leg and glute.
I’m really feeling a good burn on the backside there.
12 to 15.
Obviously, when you’re done you’re going to switch legs.
We’re going to do the same on the opposite side.
Something a little bit different that really isolates the glutes.
Next, we’re going to do a crossover kick.
So, we’re going to take that off.
You need to find a cuff, or some kind of attachment where you can get that hooked up to the cable
machine.
Sometimes they’re easy to put on and sometimes they’re not.
As you can tell by this one.
I’ve got to get – there we go.
Once you get your cuff on – 10 minutes later, with mine.
Make sure it’s on nice and snug.
So, what I’m going to do is set this – I would set it at a fairly light weight, just
to give it a go of how this is going to feel.
I'm going to put this on my outer leg.
What I’m going to do is bring the other leg – actually, we’re going to be here.
We’re going to be down here.
This is a little tricky at first, as you can tell.
What you’re going to do is straighten that leg out behind you, and then you’re going
to kick it off to the side.
It’s okay if it sweeps back behind you.
What I love about this one is that it’s really going to focus on that medias glute
on the side.
That side butt.
Just think about keeping a nice, straight spine, kicking off to the side.
Like I said, it’s okay to let the leg trail back behind you a little bit farther and kick
out.
Maybe 12 to 15 reps on that one.
You’re going to feel that on the other leg, too.
We’re going to keep the cuff on and next we’re going to go into a standing cable
fire hydrant.
A lot of times you’ll see people doing these on the ground, but to really turn up the heat
you can do these on a cable.
You want a slight bend in your waist, and you’re going to think about the traditional
fire hydrant.
Really, really, really targeting that gluteus medias on the side.
Keeping that nice bend in the leg, kicking out.
So not only am I feeling this on the top – on my leg that’s doing the work – this glute
on this side is absolutely on fire right now.
So that’s what’s great about this exercise.
12 to 15 reps, three rounds.
Fire, fire.
Hopefully it takes less than 10 minutes to get off.
Next, we’re going to go into a kneeling cable pull through.
I see a lot of people doing these standing, but what I like about the kneeling version
is, you can actually go heavier.
And if you have any lower back issues like I do, it doesn’t hurt your back as much
as you would standing.
So, you’re pretty much in the same position as standing.
Most of the time you’ll see people here and they’re pulling here.
We’re going to be down on our knees.
So, like I said, you’re going to be able to get more weight with this.
You’re really going to sit back and pull through.
Really think about keeping that full extension, pushing those hips out.
Really getting that nice squeeze at the top.
I’m able to use a lot more weight doing it that way.
Last thing we’re going to do is a straight leg elevated glute bridge.
What makes this different is we’re just doing it with a straight leg and we’re elevating
our legs, which is nice.
What you’re going to do is, you’re going to be with your back flat on the ground, feet
on the bench.
I like to rotate my feet out a little more because I feel like it activates the glutes
a bit better.
And you’re going to lift and squeeze at the top.
Keeping those toes pointed outward.
It’s really a big difference from here.
I can kind of lift up.
As soon as I rotate my feet out it frees my hips, much more glute activation.
You can hold a dumbbell here if you want to add some weight.
But for me, with my lower back issues; I just feel like I get a lot more extension here,
and I feel like I’m getting a lot more activation, and I really feel this a lot more.
Like I said, you can hold that heavier dumbbell if you’d like to add some more weight.
But it’s a new variation.
Let’s say, if you don’t feel as comfortable as doing the traditional weight than you see
people doing on the bench.
It’s just not very comfortable to me.
Okay, you guys.
Five, new, different exercises to hit the glutes.
It’s always good to try stuff a little bit differently.
Especially trying to focus a little bit more on that medias; that side glute.
Maybe you’re focusing on one direction.
It’s always good to change things up.
Thanks for joining me today.
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