Training your glutes is a important part of growing and trimming your legs. Whether you are a training fanatic or starting your first training plan, the workouts below will help you meet your fitness goals.

reverse hyper extension (on stability ball)

reverse hyper extension (on stability ball)

1. Start by selecting a stability ball that is the right size for your height. The ball should be large enough that your hips and torso can comfortably rest on it while your feet touch the ground. 2. Position the stability ball in front of you and slowly lower your upper body onto the ball. Your hips and lower abdomen should be on the ball, while your hands and feet are touching the ground. 3. Keep your legs straight and together. Your hands should be positioned directly under your shoulders, similar to a push-up position. 4. Slowly lift your legs up towards the ceiling, using your glutes to power the movement. Try to keep your legs as straight as possible. 5. Lift your legs until they are in line with your body, or as far as comfortable. You should feel a strong contraction in your glutes at the top of the movement. 6. Hold this position for a moment, then slowly lower your legs back down to the starting position. 7. Repeat this movement for your desired number of repetitions. Remember to keep your movements slow and controlled, focusing on using your glutes to lift your legs. Avoid using your lower back to lift your legs, as this can lead to injury.

exercise ball one legged diagonal kick hamstring curl

exercise ball one legged diagonal kick hamstring curl

1. Start by placing the stability ball on the floor and stand facing away from it. 2. Carefully lift your right foot and place it on top of the ball. Your weight should be on your left foot. 3. Slowly bend your left knee and lower your body towards the floor, keeping your right leg extended. This is your starting position. 4. Push your hips back and bend your left knee to lower your body as far as you can. As you do this, roll the ball away from you with your right foot. 5. Pause, then press your left foot into the floor and squeeze your glutes as you raise your body back to the starting position. As you do this, pull the ball back towards you with your right foot. 6. Repeat this movement for the desired number of repetitions. 7. Switch legs and repeat the exercise with your left foot on the ball and your right foot on the floor. Remember to keep your core engaged and your back straight throughout the exercise. This exercise not only targets your glutes but also works your hamstrings and core.

exercise ball one leg prone lower body rotation

exercise ball one leg prone lower body rotation

1. Start by placing a stability ball on a flat surface. Ensure you have enough space around you to perform the exercise without any obstructions. 2. Position yourself prone (face down) on the stability ball, with your hips and stomach resting on the ball. Your hands should be on the floor for support and balance. 3. Extend one leg straight behind you, keeping it elevated off the ground. The other leg should be bent with the knee resting on the ball. 4. Slowly rotate your raised leg to the side, keeping your hips square and your leg straight. This rotation should come from your hip joint, not your lower back. 5. Rotate your leg as far as you can, then slowly bring it back to the starting position. This completes one repetition. 6. Perform your desired number of repetitions on one leg, then switch to the other leg and repeat the exercise. 7. Remember to keep your core engaged and your back straight throughout the exercise. This will help to stabilize your body and ensure you are targeting your glutes effectively. 8. For beginners, start with a lower number of repetitions and gradually increase as your strength and balance improve. 9. Always perform this exercise in a slow and controlled manner to avoid injury and to maximize the effectiveness of the exercise. 10. If you feel any discomfort or pain during the exercise, stop immediately and consult with a fitness professional.

exercise ball hip flexor stretch

exercise ball hip flexor stretch

1. Start by placing the stability ball on a flat surface. Ensure you have enough space around you to move freely without any obstructions. 2. Stand tall with your feet hip-width apart. Position the stability ball in front of you. 3. Carefully, lift your right leg and place your shin on the ball. Your knee should be bent at a 90-degree angle, and your foot should be relaxed. 4. Slowly lean forward, placing your hands on the ball for support. Your left leg should remain straight and firmly planted on the ground. 5. Push your hips back and down, as if you're trying to sit on your left heel. You should feel a stretch in your right hip flexor and glute. 6. Hold this position for about 30 seconds, breathing deeply and evenly throughout. 7. Slowly rise back up to the starting position, then switch legs and repeat the stretch on your left side. 8. Aim to complete 2-3 sets of this stretch on each side, taking care to maintain good form throughout. Remember, this exercise should cause a feeling of mild tension or a pull, but never pain. If you feel any discomfort, stop immediately and consult with a fitness professional.
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