Name: Playbook - Lina Lux - Upper Glutes Workout
Uploaded: 2021-01-18T11:47:09.751Z
Duration: 45 min
Description: Upper Glutes Workout

Ashley

Focus most of the weight of the heels of your feet - I do this by raising my foot at the toes slightly. 

Keep your chin tucked into your chest at all times. 

Hold for one second at the upward movement and squeeze.

Banded Hip Raise

Level most of the weight on the heels of your feet. 

Hold at the upward movement for 1 second and squeeze. 

Keep your chin tucked in to your chest at all times.

Use weight that allows you to do up to 12 reps - if you’re able to do more reps, you’re not lifting heavy enough.

Barbell Hip Thrusts

Set your grip on the bar just outside of shoulder width with your thumbs wrapped around the bar. 

You want to be as close to the box as possible without making contact with it. 


It is OK to have a forward translation of your knees when sitting on the box.

You can completely sit down on the box for a count of 1 rep or you can chose not to but don’t slam down - control your movements.

Seated Squats

Keep your back straight and your core engaged. 

Breathe out as you lift the leg and squeeze the Glutes. 

For glute growth you want to work with a weight that doesn’t allow you to do more than 12 reps.

Weighed Donkey Kick (RL)

Weighed Donkey Kick (LL)

Tighten your core and drive your glutes forward as you lift the barbell from the rack. 

Slowly sit back, keeping a braced form with your upper body.

Upper Glutes Workout

Community

More workouts from Lina Lux