Name: Playbook - Alexis Nielsen - Homebody - Glutes
Uploaded: 2023-04-13T05:32:48.177Z
Duration: 45 min
Description: Homebody - Glutes

This workout is all about the glutes! It can be done at home (where I did mine) or at the gym. 

When it comes to building your glutes you really only need a couple of basic movements in order to get in an effective workout.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat (Warm Up)

Barbell Back Squat

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward, place your feet together again. 

While a reverse lunge, or stepping backwards, might seem like such a minor adjustment, you’ll feel it in your glutes more when done correctly.

Complete reps on BOTH legs.

Dumbbell Reverse Lunge

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

For this exercise to be more glute focused, lean forward with your chest towards your front knee. 

Complete reps on each leg.

DB Bulgarian Split Squats

- Stand with your feet shoulder width apart and knees slightly bent and put one foot slightly behind you. The majority of your weight should be on your front leg. 
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor (or come close to it) and lift back up engaging your glutes