Name: Playbook - Body By KB - Glute Workout 1
Uploaded: 2022-07-09T17:00:03.048Z
Duration: 45 min
Description: Glute Workout 1

Alternatives for gyms that don’t have the machines or if you don’t have ankle attachments for the kickbacks. Almost maybe include what weights you are using. The timer is a lil bit piercing for the ears haha but that’s okay. I appreciate having the timer reset part. Everything else is awesome

Holly

Ofelia

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
*reps per leg!

B-stance dumbbell RDL

Attach the ankle strap to the cable 
Stand upright with the non working legs knee slightly bent 
Angle the working legs foot about thirty degrees outward 
Brace your core and kick straight back, pausing at the top for one second 
Repeat
*reps per side!

Glute Workout 1

Community

More workouts from Body By KB