Name: Playbook - Train Like Royalty App 👑 - Beginner Glutes 2- GYM
Uploaded: 2023-11-30T20:54:10.166Z
Duration: 45 min
Description: Beginner Glutes 2- GYM

Amber

Start with feet slightly wider than hip width apart making sure that the heel is directly underneath the knee (90° angle at the knee)
Thrust the hips up, rotating the pelvis towards the sky- making sure the heels stay down, chin tucked.

Barbell hip thrust

Sit in the leg press and rotate your body onto your right side so that you are sitting on your right hip. Plant your left foot on the plate on a 45-degree angle with your toes pointing to the right. Press the footplate away from your torso. Repeat on the other side.

Single sideways leg press

Lunge a foot behind, crossing the foot and knee behind the opposite knee. Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.

Dumbbell Curtsy Lunge

Anchor the band, step inside of it, secure the loose end around your waist, and face away from the anchor. Kneel on the floor and move forward to create tension on the band. With knees bent and butt on your heels, contract your glutes and extend your hips until your torso and thighs form a straight line. Squeeze hard.Slowly return to the start.

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