Name: Playbook - Myles Harris - 1 HOUR GIRLS AT HOME GLUTES 🍑
Uploaded: 2023-03-15T22:19:37.291Z
Duration: 60 min
Description: 1 HOUR GIRLS AT HOME GLUTES 🍑

What is up everyone! Hope we’re all doing well today. For todays daily sesh we’re hitting a glute focused leg day at home using body weight and a couple dumbbell movements! Even though this is a limited equipment workout, let’s continue to push ourselves and crush this session. 😎

Place your upper back on the edge of the bench and put one leg out on the ground while the other one stays up then come up and squeeze your glute, then back down while keeping your knee locked in place. 

Focus: glutes and hamstrings.

Single leg glute bridges

Grab a pair of dumbbells and bring them out in front of you. As you go down, think about sticking your butt back as far as possible while slightly bending the knees and keeping your lower back straight and up. 

Focus: hamstrings, lower back, and glutes.

Dumbbell RDL’s

Lay down on the floor chest up and stick knees up. Go upwards and squeeze at the top of the movement. If possible add dumbbells or weight on lap making it harder.

Focus: Mainlt glutes but includes hamstrings and lower back.

Lying Glute Bridges

Get into preferred squat position and Keep the dumbbells by your sides or hold them on top and keep your chest up. Push your hips back as you lower down, Reach parallel and come back up. 



Focus: mostly quads but includes glutes, hamstrings, lower back, and more.

Dumbbell squats

Set back on a bench or small platform and place dumbbell on one side of leg your starting with. Go up while sticking opposite leg out and make sure at the top of the movement it creates a right angle with your knee then squeeze, and bo back down.

Focus: Mainly glutes but includes hamstrings and lower back