Name: Playbook - Train Like Royalty App 👑 - Beginner Glutes 4- GYM
Uploaded: 2022-07-10T11:27:55.484Z
Duration: 45 min
Description: Beginner Glutes 4- GYM

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

With your feet about hip-distance apart, unlock the bar by lifting it up and forward.
Once the bar is unlocked, step your left foot forward about half a foot, then move your right leg back about two feet.
Brace your abs as you begin to lower down, keeping your head and spine in a neutral position. Your knees should be as close to a 90-degree angle as possible. Hold for one second.
With your core still braced, drive through your front heel to stand back up. Be sure to squeeze your glutes at the top of your squat. That's one rep.

Smith machine split squat

Stand with your feet slightly wider than hip-width apart and turn your feet out, externally rotating your hips. With a dumbbell underneath the chin, push your hips back and squat down, keeping your back straight and your upper body lifted. Make sure you’re pushing through your heels and engaging your inner thighs as you come back to your starting position.

Sumo Goblet Squat

Anchor one side of the band, bringing the band to your pelvis. With a slight bend in your knees and keeping your chest up and back neutral, push your butt back.
Reverse the motion and finish with a strong hip extension by squeezing your glutes.

Banded Romanian Deadlift

Lying on one side, send the top leg back , raising and lowering the leg. Repeat on the other side.

Beginner Glutes 4- GYM

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