Personal Training
Favorite GLUTE Exercises and a GLUTE WORKOUT!
Off set split squats
Split squats will remain to always be one of those exercises I love to hate. They are HARD and never really seem to get any easier. I will always keep some variation of the split squat in my weekly leg rotation because they WORK when done properly. They are great for lifting the booty and even though I may be cursing in my head throughout the set, I just can’t do without them! One of my latest favorite variations is the off set split squat. By changing the way you hold the weight (on only 1 side of your body) you shift more of the load onto the hip of your working leg. This forces your glutes to work much harder, giving you greater increases in strength and power, and better hip stability.
I have talked more about the split squat (along with some of my other favorites In THIS post
(obviously you do not have to wear the vest 🙂 )
Single leg elevated hip thrust
If you want to really make that booty burn, this is one of the best exercise for working the glutes (when performed properly) The single leg elevated hip thrust is definitely more challenging than the double leg weighted glute bridge due to the added stability of the lower back and more control of the pelvis and core. I suggest mastering the glute bridge or single leg hip thrust on the ground before advancing to the elevated single leg hip thrust
Levels of progression:
(1) Double leg glute bridge
(2) Double leg elevated hip thrust
(3) Single leg elevated hip thrust
In this video, Kellie Davis is performing elevated alternating hip thrusts. This would be an intermediate version
In this video, she has her foot elevated high on a bench in front of her. This would be a more advanced version.
If you are feeling this exercise in your back, I would regress to the ground, both legs together OR you could try slowing down the movement.
Front Loaded Step ups
Step ups are another one of my all time favorite glute exercises. Again it is challenging because the increased demand on the stability of the core due to the anterior loaded weight of the kettlebells (you could also hold a barbell) This exercise is extremely important in building single leg strength. When holding the kettlebells or barbells in front of your shoulders, you will be raising the center of gravity forcing you to REALLY engage the core.
*****Make sure that when you are stepping up, you are driving through the front HEEL. It is easy to ‘cheat’ on this exercise by blasting off the foot that is on the ground. Make sure the bottom foot simply follows and all of the power is coming from the HEEL of your foot that is on the bench.Barbell loaded step ups (source)
Kettlebell front loaded step ups
(Source)
Kettlebell front loaded step ups
(Source)
TRX curtsy lunge with hop
You all know I am a huge fan of the TRX and use it not only in my own training but with every single one of my clients. I love its versatility, ease of use and challenge! The assisted curtsy lunge with a hop is a strength exercise combined with a plyo movement which makes it a great ‘finisher’ on a lower body day to really burn those glutes out! Begin by holding the TRX, elbows bent. lower down into a reverse lunge position and reaching the rear leg diagonally back to the 4 o’clock. On the way up bring that rear knee up to your chest as you explode off your bottom foot into a ‘hop’ Keep your head and chest should remain upright and both feet should remain forward throughout the exercise.
Simply at the hop when you bring your back knee up to your chest!
Bottoms up goblet KB squat
I love the kettlebell goblet squat, as it is a staple in my workouts as well. I have talked about the kettlebell goblet squat here. The weight is anteriorly placed, therefore you must engage the core to stay upright. It will challenging the upper body just as much a the lower! To step the goblet squat up a notch, try this: the ‘bottoms up’ version of the goblet squat. It is a great progression once you master the bottoms down squat. The position of the kettlebells encourages the lifter to squat with a tall spine and controlled mobility in order to perform a successful repetition. Your body must be in 100% control in order to stabilize the bell in place. The amount of core control with this exercise is beyond what you would assume. As soon as you lose that stability and control, the kettlebell will fall to the ground Most individuals will struggle at first with this exercise.Grab the bell with a TIGHT grip upright and make sure it is not leaning against your chest. Hold it in place as you perform a goblet squat, keeping the chest up and shoulders back. You MUST maintain a tall posture because the placement will not allow you to fall forward.
Favorite glute focused plyometric exercises
Jump squats
Burpees
Jump lunges (alternating)
Reverse lunges with front hop
speed skaters
Squat jacks (jumping jack but hold the squat position at the bottom)
pulse squats with jump (3 pulses, then explode into a jump squat)
Here is a video from yours truly (I made it last summer) You can follow along and end your workout with this awesome plyo leg routine!
So with all of these amazing lower body, glute focused exercises…here is one way you could put together a great glute workout!
GLORIOUS GLUTES WORKOUT
*** Perform each group as a superset, repeating each set 3x through before moving onto the next. For example-complete A1 and A2 back to back with no rest (45 second rest after A2 is completed) and repeat 2 more times through, then move on to the second superset.
GLORIOUS GLUTES WORKOUT
*** Perform each group as a superset, repeating each set 3x through before moving onto the next. For example-complete A1 and A2 back to back with no rest (45 second rest after A2 is completed) and repeat 2 more times through, then move on to the second superset.
|
Exercise
|
Weights
|
Reps
|
|
A1) Offset split squat
|
I use a 12kg kettlebell
|
12 each side
|
|
A2) Jump lunges
|
12 each side
|
|
|
B1) Bottoms up goblet squat
|
16kg or 20kg
|
15
|
|
B2) Jump squats (touch ground and reach for ceiling)
|
15
|
|
|
C1) Front loaded KB step ups
|
I use 18lb kettlebell in each hand
|
12 each side (step is at upper thigh height)
|
|
C2) single leg elevated hip thrust
|
15 each side
|
|
|
C3) Burpees
|
15
|
|
|
PLYO GIANT SET
|
||
|
10 jump lunges
|
Repeat 2-x through
|
|
|
10 speed skaters (each side)
|
||
|
10 Reverse lunges w/ hop (each side)
|
||
|
10 squat jacks
|
Thinking about putting together your own leg workout? Check out this post which include a “strong and sexy lower body workout” for even more fun!! 🙂
And of course a killer TREADMILL WORKOUT
HILL HIIT (advanced)
|
Time
|
Speed
Incline
0-3
6.5
2% (Warm up)
3-4
4.0
4%
4-5
8.0
4%
5-6
3.8
5%
6-7
8.2
5%
7-8
3.8
10%
8-9
7.8
10%
9-10
3.0
12%
10-11
7.5
12%
11-12
3.0
15%
12-13
6.5
15%
13-15
3.5
15%
15-15:30
10.0
2%
15:30-16
JUMP OFF
16-16:45
9.8
2%
16:45-17:30
JUMP OFF
17:30-18:00
10.0
2%
18-18:30
JUMP OFF
18:30-19
9.0
4%
19-20
2.0
4%
www.1FitFoodie.com
How do you incorporate this glute focused workout into your weekly training? Would you have another leg workout somewhere else in the week? Just curious 🙂
Ah curtesy lunge, THAT’s what that is called!
Remember loving these during the classes I did at the TRX centre in San Francisco. They’d add a weighed disk, that you’d hold like a shot put. You’d curtesy lunge back then come up and out, raising the knee up to your elbow holding the disc or weighted sack.