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- What's up? It's Casi Davis.
And welcome back to another Thenx video.
Today, I'm gonna take you through a glute and leg workout
that you can do right from home.
Your glutes are made up of three muscles,
your gluteus maximus, medius, and minimus.
And these three muscles work together
to allow the extension, internal rotation,
and abduction of the hip.
Strengthening your glutes will improve your posture,
reduce injuries to your lower back,
and also increase athletic performance
when running, jumping, and lifting.
Your glutes also support your lower back when lifting
and protect your knees when running.
Today's workout will have a direct emphasis
on our glutes and legs.
And the best part of all, you can do it right from home
and it requires no equipment.
So if you're ready to get started,
head to the App Store or the Google Play Store,
download the Thenx app, head to today's workout,
and let's get to it.
We'll be doing each exercise with 45 seconds on
and a 15-second break in between.
The first exercise we'll be doing is squats.
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10 seconds.
Five,
four,
three,
two,
one.
Now that was squats,
a great compound exercise to warm up your entire body.
Make sure, when you're doing this exercise,
to really push through your heels
and engage your glutes at the top.
For the next exercise,
we'll be doing low side to side squats.
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Five seconds.
Five,
four,
three,
two,
one.
So that was low side to side squats.
Make sure you stay low the entire time in the exercise
to really help increase your time under tension.
For the next exercise we'll be doing
is alternating curtsy lunges.
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Five seconds.
Five,
four,
three,
two,
one.
For that exercise, definitely make sure
to not only engage your glutes,
but your core as well throughout the whole exercise.
For the next exercise,
we're gonna be taking it to the floor for donkey kicks.
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Five seconds.
Five,
four,
three,
two,
one.
All right, switch legs.
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Five seconds.
Five,
four,
three,
two,
one.
That was donkey kicks.
Make sure to keep your foot dorsiflexed the entire time
and your heel pointed towards the ceiling
to really help engage your glute muscle.
For the next exercise, we'll be doing fire hydrants
with 22 seconds on each leg as well.
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Five seconds.
Five,
four,
three,
two,
one.
Next side.
Five,
four,
three,
two,
one.
Fire Hydrants are a great hip abduction exercise
that really help activate your gluteus maximus.
For the next exercise, we'll be doing hip thrusts.
So make sure to find a surface in your home
that you can rest your back against.
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Five,
four,
three,
two,
one.
Hip thrusts are one of my favorite exercises
to really help engage your glute muscles.
For the next exercise,
we'll be doing elevated single leg glute bridges
for 22 seconds on each side.
Let's get it.
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Five seconds.
Five,
four,
three,
two,
one.
Switch legs.
Five seconds.
Five,
four,
three,
two,
one.
Single leg glute bridges really help engage your hamstrings.
That completes our workout for today.
If you wanna get the full workout,
try to do this routine three to four times.
Thank you so much for watching.
If you enjoyed the video,
definitely make sure to smash that Like button
and comment below on what you want
the next video to be about.
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go to thenx.com and become a member.
Get access to all our workout programs,
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Download the Thenx app in the App Store
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And for more of my personal content,
check our either my YouTube channel
or my Instagram @casidavis.
See you guys next week.
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