10 Minute Killer Glute Workout
Training your glutes has a ton of benefits, and it can easily be done at home.
This 10 minute workout will have your glutes burning and you feeling extra toned:
1. Single Leg Glute Bridge - 15x each side
2. Single Leg Glute Bridge w/ Leg Raise - 15x each side
3. Clamshells - 15x each side
4. Fire Hydrants - 15x each side
5. Donkey Kicks - 15x each side
Repeat 3x. Or more!
*To increase intensity, add reps, resistance (bands), or leg weights*
1. Single Leg Glute Bridge - 15x Each Side
Lying on your back, straighten one leg and bend on leg so your foot is flat on the ground. Lift your hips up by pushing your weight through the heel of your bent knee, pause at the top and squeeze both glutes, then lower and repeat.
2. Single Leg Glute Bridge w/ Leg Raise - 15x Each Side
Lying on your back, stay in a glute bridge position (like Exercise 1) for the entire exercise, lift your straight leg up and down, or, single leg raises.
3. Clamshells - 15x Each Side
Lying on your side, keep your heels together and lift them off
the ground. Keep them in this position throughout the entire exercise. For each rep, you will open and close your knees
while keeping heels together, and torso facing side.
Tip: Avoid opening your chest each rep.
4. Fire Hydrants - 15x Each Side
On all 4s, with hands supported directly underneath shoulders, open your hip up and extend outwards without rotating your chest.
This motion looks just like when a dog pees, hence
the name "fire hydrants" :-)
5. Donkey Kicks - 15x Each Side
On all 4s, with hands supported directly underneath shoulders and spine neutral (not over/under rounded), kick your leg up towards the ceiling. For best results, push to the ceiling with your heel.