Name: Playbook - Kelsey Oloughlin - Glute Workouts
Uploaded: 2023-07-16T16:52:57.638Z
Duration: 60 min
Description: Glute Workouts

Laura

All my go-to glute workouts in one place!

- 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

-Keep back flushed to chair
-Move your thighs away from your body and focus on the outside of your glutes working

Hip Abduction Machine

-Hold at top of movement
-Squeeze in glutes
-Keep back straight

Hip Thrust Holds

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position
-Can use a band for more resistance

Frog pumps

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell hip truster

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides
-20 reps total (10 per leg)

Single leg hip thrust

-Push up like into a hip thrust
-Hold & squeeze at top of movement
-Hold for 20+ seconds

Dumbbell Hip Thrust Hold

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side
-24 total (12 per leg)

Glute Workouts

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