Make Those Buns Burn - Home Workout

Updated: Nov 3

Being the largest muscle in the body, having strong glutes is so important for your body’s alignment. Strong glutes reduce knee and back pain and increase your overall power in athletic performance.


Here’s a quick workout you can do at home to engage those glutes!


Perform the following exercises as a circuit 3-4 times through. Rest at the end of the circuit for 30 seconds and repeat. 


THE CIRCUIT

Kettlebell Hip Extension 15 repetitions 

Half  Squat 15 repetitions 

Reverse Lunge with Slider 15 repetitions each leg

Stiff Leg Deadlift 15 repetitions each leg

Bench Hip Extension 15 repetitions 


Make sure you warm up before doing any workout. Here’s the classic Fit for Self warm-up routine.


Kettlebell Hip Extension

Grasp the kettlebell between both hands at arms-length, stand with feet shoulder-width apart. Hinging from your hips, bend over with a flat back bringing the bell through your legs slightly. This point is much like the deadlift. Driving from your heels and contracting your glutes and hamstrings to full extension of the hips with an explosive drive the bell will swing naturally up to a chest/shoulder height. Keep your core strong throughout the movement to control the bell, inhale lower down and through the legs hinging back through the hips again to perform a second repetition.


Kettlebells (affiliate link): https://amzn.to/31bHslA

Half Squat

The half squat is performed in the same position as the full squat. Place your feet approximately shoulder-width apart with your toes pointed straight forward or slightly outward. Distribute your body weight evenly over both feet. Inhale and descend into the squat position. In the half squat, stay in the lower end of the exercise and pulse halfway up and back down.

Reverse Lunge With Slider

Stand tall with one foot on a sliding disc or cloth. Rest the hands firmly on your hips and set your feet shoulder-width apart. This is your starting position. Slide the foot that is on the disc backward and lower your hips so that your knees form a 90-degree angle. Your weight should be in the heel of the front foot, pause at the bottom. Drive the front heel down into the floor and pull the other leg forward to return to a standing position.

Stiff Leg Deadlift

Stand with hips and heels in alignment. Grasp a barbell, dumbbell or kettlebell, in an overhand position. Stand tall with good posture. Hinge your hips back and feel your weight shift into your heels. Keep your back flat, do not let your shoulders round forward in the exercise. You will feel an extension of your hamstrings, once you feel you have reached your personal range of motion, contract the glutes and hamstrings to bring you back to standing position.


Kettlebells (affiliate link): https://amzn.to/31bHslA


Bench Hip Extension

Start with your upper back on the bench and heels on the floor with knees at a 90-degree angle. Lower your hips down 4-6 inches. Exhale and contract the glutes by pressing through your heels, extend through the hips until they are in a parallel position to the floor. Do not overextend into the low back, hold for 2 seconds and lower back down 4-6 inches and repeat for the acquired amount of repetitions. You can progress in this exercise by placing weight across the hips.


6 views
  • Facebook
  • YouTube

© 2020 Fit for Self