Name: Playbook - Pauline Perina - GLUTE-FOCUSED WORKOUT
Uploaded: 2023-10-23T16:00:18.195Z
Duration: 50 min
Description: GLUTE-FOCUSED WORKOUT

5 exercises to shape and strengthen your glutes. 
Those targeted exercises will help you achieve firmer, more defined glutes.

Stand with one foot on an elevated surface behind you and hold a dumbbell in each hand. Lower your body into a lunge position, making sure your front knee is above your ankle. Push through your front heel to return to the starting position. 

You have 3 sets of 15 reps / Repeat on each leg.

Back-Foot Elevated Dumbbell Split Squat

- Place your upper back on a bench and a dumbbell at your hip (the elevation is optional) 
- Lift your hips by pressing through the heel of the bent leg. 
- Engage your glutes as you raise
- You have 3 sets x 12 reps

Dumbbell single leg hip trust

Attach an ankle strap to the low pulley on a cable machine. Strap the ankle strap to your ankle, stand facing the machine, and hold onto the machine for support. Lift your strapped leg backward, extending at the hip while keeping your knee slightly bent. Foot turned at 45 degré angle. Squeeze your glutes at the top of the movement, then return to the starting position. 

You have 3 sets x 20 reps for both legs.

Elevated Glute Kickback

Stand facing a cable machine with the attachment cable in your hand. Step up onto a bench with and Step down.

You have 3 sets x 10 reps on each leg.

Cable Step-Up

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

You have 4 sets x 10 reps

Barbell good morning

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