Glute Workout

These exercises are designed to strengthen the glutes. Select ones that you feel most comfortable doing. Be sure time build up times slowly, holding position a bit longer each day. YOU SHOULD CONSULT WITH YOUR PHYSICIAN OR OTHER HEALTH CARE PROFESSIONAL BEFORE STARTING THIS OR ANY OTHER FITNESS PROGRAM.

1

glute bridge

Sets:

Weight:

Reps:

Time:

Distance:

Intensity:

1. Lie faceup with your arms at your sides, your knees bent, and your heels on the ground. 2. Lift your hips off the ground until your knees, hips, and shoulders are in a straight line. 3. Hold for ...

2

glute bridge - marching

Sets:

Weight:

Reps:

Time:

Distance:

Intensity:

1. Lie faceup with your arms to the side, knees bent, and heels on ground. 2. Fire (squeeze) your glutes to lift your hips off the ground until your knees, hips, and shoulders are in a straight line....

3

glute bridge - 1 leg

Sets:

Weight:

Reps:

Time:

Distance:

Intensity:

1. Lie faceup with your arms at your sides, knees bent, and heels on the ground. 2. Bend your knee on one side, bring it toward your chest, and hold it there. 3. Fire (squeeze) your glute to lift you...

4

glute bridge - 1 leg with leg lock

Sets:

Weight:

Reps:

Time:

Distance:

Intensity:

1. Lie faceup with your arms to the side, knees bent, and heels on the ground. 2. Grab one knee with both hands, pull it toward your chest, and hold it there throughout the movement. 3. Fire (squeeze...

5

glute bridge - with adduction

Sets:

Weight:

Reps:

Time:

Distance:

Intensity:

1. Lie faceup with your arms at your sides, knees bent, and heels on the ground and a medicine ball or pad between your knees. 2. Lift your hips off the ground until your knees, hips, and shoulders ar...

6

glute bridge - 1 leg

Sets:

Weight:

Reps:

Time:

Distance:

Intensity:

1. Lie faceup with your arms at your sides, knees bent, and heels on the ground. 2. Bend your knee on one side, bring it toward your chest, and hold it there. 3. Fire (squeeze) your glute to lift you...

7

foam roll - glute med

Sets:

Weight:

Reps:

Time:

Distance:

Intensity:

1. Lie on your side with a foam roll under your hip, supporting your weight on your arms and the foot of your opposite leg. 2. Roll over the small lump of muscle between your hip and pelvis. 3. Spend...

8

glute bridge - marching knee extension

Sets:

Weight:

Reps:

Time:

Distance:

Intensity:

1. Lie faceup with your arms at your sides, knees bent, and heels on the ground. 2. Fire (squeeze) your glutes to lift your hips off the ground until your knees, hips, and shoulders are in a straight...

9

foam roll - glute med

Sets:

Weight:

Reps:

Time:

Distance:

Intensity:

1. Lie on your side with a foam roll under your hip, supporting your weight on your arms and the foot of your opposite leg. 2. Roll over the small lump of muscle between your hip and pelvis. 3. Spend...