4 Easy Steps to Shape Your Glutes In 10 Minutes
Are you ready to get your trunk in shape? Here are 4 easy steps to shape your glutes in 10 minutes. It’s okay if it takes you longer than 10 minutes because you’re still doing the exercise no matter how you time it. ☺
Perfect for beginners of all shapes and sizes. Remember for you work-from-home folks and remote-workers who travel, add this exercise to your daily planner. As a suggestion: start with 3 times a week or less if your muscles need a longer rest in between days.
Remember to listen to your body when exercising.
If something hurts or your feeling short of breath or dizzy, STOP! Discontinue the exercise and consult your primary care professional. In case of an emergency call 911.
Prior to any exercise or any diet changes always consult your primary care professional. This post was not written by a doctor, registered dietitian or fitness expert. We share our personal experiences, opinions, and lifestyles with like-minded individuals for the sole purpose of helping you to achieve your lifestyle goals. Please contact us with any questions.
TARGETS
Glutes & Quadriceps
LEVEL
Beginner
BENEFITS
Strengthens the pelvic, trunk and knee stabilizers
Do Not Attempt If You Have
Sharp knee pain
Back pain
Trouble bearing weight on one leg
4 Steps To Shape Your Glutes
STEP 1: Stand upright with your hips and arms outstretched in front of you, parallel to the floor.
STEP 2: Step out to the left. Squat down on your right leg, bending at your hips, while maintaining a neutral spine. Begin to extend your left leg, keeping both feet flat on the floor.
STEP 3: Bend your right knee until your thigh is parallel to the floor, and your left leg is fully extended.
STEP 4: Keeping your arms parallel to the ground, squeeze your buttocks and press off your right leg to return to the starting position, and repeat. Repeat sequence ten times on each side.
How To Do It Right
- Your spine should remain neutral as you bend your hips.
- Keep your shoulders and neck relaxed.
- Align your knee with the toe of your bent leg.
- Keep the gluteal muscles tight as you bend.
Moves To Avoid
- Craning your neck as you perform the movement.
- Lifting your feet off the floor.
- Arching or extending your back.
Best Exercise For
- adductor longus
- adductor magnus
- sartorius
- vastus lateralis
- rectus femoris
- transversus abdominis
- trapezius
- rhombodieus
As mentioned earlier, remember to add this exercise to your daily planner for maximum results.
Find this glute buster exercise and more in Anatomy of Exercise Encyclopedia.
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Take care and make it a great day!☺
What do YOU think of this exercise? Does it work for you?
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