Name: Playbook - Chelsea Hofer - Butt Lift 🍑 - 15 mins
Uploaded: 2024-05-09T03:58:34.001Z
Duration: 15 min
Description: Butt Lift 🍑 - 15 mins

Grow those intrinsic glute muscles with these exercises! Round, shaped, and lifted bum all from home! No equipment needed but for more intensity, add a resistance band or ankle weights.

Complete on each side before starting circuit 2

- Position yourself on your forearms and knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Donkey Kicks

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Extend your leg engaging your glutes 
- Return to starting position

- Complete desired time then repeat on the opposite side

Donkey kick (bent and extend)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body for a 2-count pulse
- Slowly return to the starting position

- Complete desired time then repeat on the opposite side

Fire hydrants

- start on your hands and knees
- extend one leg long and place over opposite foot
- kick and extend to the diagonal, up toward the ceiling
- try not to open the hip too much. More focus on the glute

- Complete desired time then repeat on the opposite side

Diagonal Leg Lifts

Circuit 1

Complete both sides as needed before starting next exercise

- lie on your side
- bend bottom knee to 90°
- bring top leg to 90° at the hip
- press through the heel, lift and lower leg to ceiling

- Complete desired time then repeat on the opposite side

Forward Leg Lifts - Side Lying

- Flex the hips to 45 degrees and the knees to approximately 90 degrees
- Float your feet up, keep them connected the whole time  
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Complete desired time then repeat on the opposite side

Elevated Clamshells

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge With Abduction

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Hold raised for time

Glute Bridge - Hold

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Stay lifted and then small pulses for time

Butt Lift 🍑 - 15 mins

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