Name: Playbook - Mia Rae - Intro to Glutes!
Uploaded: 2023-04-26T16:21:45.509Z
Duration: 12 min
Description: Intro to Glutes!

Creating the foundation to build your glutes safely and sustainably.

- Stand with your hand on your hips or in front of a wall/chair for added stability 
- Draw your bellybutton to your spin
- Lift one leg behind you while slightly rotating the lifted foot 45 degrees
- Squeeze your glutes at the top 
- Lower your leg back down and repeat

Standing Hip Extension

- Stand up right with hand on hips or hold onto a chair/wall for balance 
- Lift one leg to the side 
- Keep the core tight and squeeze your glute at the top
- Slowly lower back down and repeat

Standing Lateral Leg Raise

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good Morning

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat by driving through your feet 
- Squeeze your legs and glutes at the top
- Repeat

Prisoner Squat

- Stand in a staggered stance with hands in a 🙏🏼 position or on the hips
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position

💜 Trainer Tips 💜
- Add a slight hinge at the hips for increase glute activation 
- If you need more stability use a chair or wall for assistance

Split Squat

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

💜 Trainer Tip 💜 
- Lower your hips back down as slowly as you can to get the most out of this exercise.

Intro to Glutes!

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