Name: Playbook - kennedy nease - 30-minute Glutes
Uploaded: 2024-04-01T02:45:38.555Z
Duration: 30 min
Description: 30-minute Glutes

here’s a quick lil glute workout! 

you will need a resistance band and dumbbells for this one :)

Place the resistance band under one foot and hold the opposite end with the hand from the same side. Hinge at your hips and focus on squeezing through the glutes as you come up!

Do number of reps on each side!

Banded Single Leg Deadlifts

Keep your back neutral, and bring your leg up behind you while squeezing your glutes. Keep your core tight to avoid arching the lower back.

Do number of reps on each side!

Donkey Kicks

Place the band above your knees. Start on your hands and knees, then while keeping your knee bent, lift up and squeeze the glutes.

Do number of reps on each side!

Fire Hydrants

Place one foot up and squat down

Stare at a spot on the ground for balance

Do number of reps on each side!

Split Squats

Have your feet further than hip width apart and point the toes out slightly. Squat down while keeping your chest up and squeezing the glutes as you come up.

Sumo Squats

30-minute Glutes

Lower Body WarmUp Ideas

I’m dead thank you for the 10/10 workout won’t be able to walk tomorrow

Emma

stephanie

Stephanie

Quad Focused

Lower + Core

Perfect at home workout too. I rolled my ankle and none of these bothered the ankle. Just switched out the squat jumps with normal squats

Anonymous

Resistance Band Glutes

30-min Quads

Resistance Band Lower Body and Core

Booty n Hammies

Booty Werk

lower body

Did this workout for my leg day for the challenge since I did my workout at home.

Jasmin

such a good workout!! definitely got me out of my comfort zone! 🤠

30-minute Glutes

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