Name: Playbook - Mia Rae - No Squat Glute Workout
Uploaded: 2023-04-26T16:21:45.522Z
Duration: 16 min
Description: No Squat Glute Workout

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

💜 Trainer Tip 💜
- If you are preforming in a small space, take 2-3 reps in each direction until total reps or time are completed

Lateral Band Walk (knees)

- Stand with your hands on your hips or on a wall/chair for added stability 
- Place a band just above your knees for resistance
- 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

Hip Extension - Band

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

Lateral Leg Raise - Band

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey Kick

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire Hydrants

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

Glute Bridge w/ Band

- Place your upper back on the couch or a chair
- Push through your heel raising your hips and leg into the air
- Engage your glutes at the top and tuck your chin to your chest
- Work both sides

No Squat Glute Workout

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