Glute Circuit Workout
3 Rounds
Go through all 6 exercises rest 2 minutes.
Squats x10
Squat iso hold x10 seconds
Seated abduction x20
Curtsy lunge x10/side
(R) Deficit curtsy lunge
(L) Deficit curtsy lunge
Cha cha x10/side
Follow along with the video!
How to Do Each Movement
Squat
Targets: Quads, hamstrings, glutes, core
How to do Squats:
Place your feet shoulder width apart and keep your chest up. Bend at the knees and hips as if you are sitting down in a chair. Keep your knees over your toes, being careful to not let them extend over. Press your weight into your heels and push through to stand up, squeezing your glutes at the top.
Squat ISO Hold
Targets: Quads, hamstrings, glutes, core
How to do Squat ISO Holds:
Place your feet shoulder width apart or wherever they feel most comfortable. Keep your chest upright, squat down as you would in a regular squat but hold the position. Press your knees out and continue to keep your chest upright.
Seated Abduction
Targets: Outer thighs/hip muscles, glutes
How to do Seated Abductions:
Either sit on the floor or on a box/chair and place your feet in a position that is most comfortable to you (narrow, wide, shoulder width). Keep your feet flat to the floor and your back straight. Press your knees away from each other, then back together, completing one movement.
Curtsy Lunge
Targets: glutes, quads, hip abductors, inner thigh
How to do Curtsy Lunges:
Stand with your feet shoulder-width apart. With one foot step back at a diagonal, crossing one leg behind the other. Bend your knees and lower down, keeping your back and shoulders straight. Stand back up by bringing the foot in the back up to the other one and squeeze your glutes at the top. Complete with the right and left leg.
Deficit Curtsy Lunge
Targets: glutes, quads, hip abductors, inner thigh
How to do Curtsy Lunges:
This movement is the same as a regular curtsy lunge, except you are standing on a box/ chair (whatever you feel most comfortable with) and stepping back down into the lunge. Press into your glutes when you step up.
Cha Cha
Targets: glutes, quad, entire leg
How to do Cha Chas:
Place your feet shoulder width apart and get down into a squat position (as in the first two movements) with your weight in the balls of your feet. Extend one leg back diagonally, not crossing it behind you, and tap the floor. Repeat this with each leg.
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