Got no space or time? We’ve got your daily movement covered with this quick Living Room Glute Workout! Repeat all three exercises 3-5 times for a quick glute burner.
Single Leg Hip Hinge
Single leg hip hinge is primarily a glute and hamstring exercise, but it also challenges abdominal, hip and back stabilizer muscles.
A Hip Hinge is when you bend forward from the hips. Meaning, the movement comes from the hip and not the back. The pelvis should also remain neutral throughout the exercise. Finally, make sure your knee doesn’t collapse inward and that your weight is evenly distributed throughout your foot.
Feet shoulder width apart with a slight bend in the knees
Shift 80-90% of your weight to the front foot. You can rest your back foot against a wall or use it as a kickstand.
Bend (hinge) from your hips with your back neutral until your upper body is almost parallel to the ground.
Return to the starting position and repeat 10-15 times.
Split Squat
A Split Squat is a great compound lower body exercise that targets the hip flexors, hamstrings, quadriceps, and glutes! So it is an ideal go-to exercise to strengthen those powerhouse leg muscles. A few repetitions of this exercise to burn out those legs.
To really get the most out of a split squat, make sure you maintain an upright posture with a slight lean forward and your knee does not go past your toes.
Start in a split stance position with your front foot about 3 feet in front of your back foot.
To take it up a notch, place your rear foot on a bench to place more weight on the front working leg.
Make sure the weight on your working leg is evenly distributed throughout the foot, creating a strong and stable foundation.
Square your hips, stand tall and engage your core as you bring your back knee towards the floor.
Pause at the bottom for a few seconds before lifting back up by punching into your front foot.
Complete 10-15 reps.
Single Leg Glute Bridge
This single leg can get pretty spicy! It fires up the hamstrings, hip flexors, lower back muscles, and glute muscles (gluteus maximus, gluteus medius, and gluteus minimus).
The key to achieving best results from this glute bridge is to not arch through the back as you lift your hips and to really think about lifting and engaging your glute muscles. If you don’t have a bench or something to lay on, you can do this exercise from the ground with similar results.
Rest your shoulders and upper back against a bench.
Position your left foot under your knee to create a 90 degree angle and extend your right leg so that all the weight is supported by your left leg.
Drive your heel into the ground as you lift your hips by engaging your glutes as high as you can without arching your back.
Lower your hips and repeat for 30-45 seconds, then switch legs.
Click here to book an appointment with one of our Rehab Specialists!