Glute Workout for All Levels

You can do this workout no matter what level you are at!

Today we have a glute workout that anyone can do, no matter what level you are at!! Each movement has variations for every level. See what works for you, but always try to push yourself and safely progress your workouts!

1. Hip thrust 

Level 1: Body Weight 

Level 2: Banded 

Level 3: Add a dumbbell or barbell

 2. Fire hydrants 

Level 1: No band 

Level 2: Banded

3. Seated band abduction 

All Levels Use a Band! Adjust your stances and reps as needed!

WATCH: Glute workout for all levels

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How to Do Each Glute Workout Movement

Hip Thrust

Targets: Glutes, hamstrings, core, lower back, abdominalsl obliques, hip flexors

Position the bottom of your shoulder blades on the top of the bench, box or chair with your knees bent at a 90 degree angle. Keep your core tight and your pelvis tucked. Lower yourself down all the way and then by driving through your feet, lift your hips up. Keep your weight in your feet and shoulder blades and squeeze your glutes at the top. Keep your knees pressd out. Slowly lower back down for 1 rep.

Fire Hydrants

Targets: Glutes, core

Get in table top position and keep your core tight. Keeping your knee bent at a 90 degree angle, lift one leg up to where it is perpendicular with your other leg that is still planted on the ground. Lower back down to starting position for one rep.

Seated Band Abduction

Band Tip: If your band is super tight place it higher up on your legs so you can get a wider stance. Or, if you want more tension, place the band closer to your knees.

Targets: Glutes, hips, thighs

Sit on the bench (or chair) with your back straight up and your feet flat on the floor. Put the resistance band on your legs right above your knees. Then, push your knees away from each other and then slowly bring them back together for 1 rep.

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