Name: Playbook - Chelsea Hofer - The ONLY Glute Workout You’ll Ever Need 🍑
Uploaded: 2024-05-09T03:58:34.199Z
Duration: 20 min
Description: The ONLY Glute Workout You’ll Ever Need 🍑

An absolute burner and so effective! Compound exercises mixed with some fire isolation work 🍑 

I’m working only with dumbbells and props around my house so if I can, you definitely can too!

I use 2-25lbs for the hip thrusts and 2-15lbs for everything else. 

Let me know how it goes 🤙🏻

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Elevated hip thrusts

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

12 reps on right and 12 reps on left

Dumbbell reverse lunge

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell step ups

- Raise your leg engaging your glute
- Keep your hips squared

Weighted donkey kicks

The ONLY Glute Workout You’ll Ever Need 🍑

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