30-Minute Glutes at Home


Building strength in your glutes can help alleviate discomfort in your hips. Hips and shoulders are both ball and socket joints that can leave us debilitated if we get an injury. As it is a complex joint, it can be difficult to know what the injury is and where it is coming from. Keeping the muscles balanced by stretching tight areas and making sure we are building muscle in the weak areas to support the joint are key.

Your glutes are made up of three major muscles: the gluteus maximus (the main, large muscle that shapes your backside), the gluteus medius and the gluteus minimus. Many people sit down while at work or for long stretches of time when they get home, this can lead to weak glutes.

Here's a 30-minute glute burner you can do at home to activate those glutes, build strength and promote hip health!

SET ONE

12 x Bench Hip Extensions

12 x Bulgarian Split Squats

12 x Kettle Bell Dead Lift

12 x Curtsy Lunge

12 x Kettle Bell Hip Extensions


Complete 4 Sets


SET TWO

15 x Side Lying Leg Raise (each side)

15 x Booty Buster (each side)

15 x Clam (each side)


Complete 2 sets

Proper form is key to a successful workout. Below are the exercise tutorials for today's workout.


Bench Hip Extension


Bulgarian Split Squats


Kettle Bell Dead Lift


Curtsy Lunge


Kettle Bell Hip Extensions


Leg Raise


Clam & Booty Buster


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