Training your glutes is a essential part of strengthening and sculpting your legs. Whether you are a training fanatic or forming your first training plan, the workouts below will help you meet your fitness goals.
weighted stretch lunge
To perform the weighted stretch lunge, start by selecting a pair of dumbbells that are challenging but manageable. Stand tall with your feet hip-width apart, holding the dumbbells at your sides with your palms facing inwards.
Step forward with your right foot, landing on your heel first, then your forefoot, and lower your body until your right thigh is parallel to the floor and your right shin is vertical. It's okay if your knee shifts forward a little as long as it doesn't go past your right toe. If mobility allows, lightly tap your left knee to the ground while keeping weight in your right heel.
As you are lunging, raise the dumbbells up to shoulder height, keeping your arms straight and your shoulders down. This will add an extra stretch and challenge to the exercise.
Push your right heel into the ground to push yourself back up to the starting position, lowering the dumbbells back to your sides. This completes one rep.
Repeat the movement on the left side to complete one full set. Aim for 3 sets of 10-12 reps on each side, ensuring to keep your core engaged and your back straight throughout the exercise.
Remember to breathe in as you lower your body, and breathe out as you push back up to the starting position. This exercise targets your glutes, but also works your legs and core, providing a full lower body workout.
weighted squat
To perform a weighted squat, start by standing tall with your feet hip-width apart. Hold a dumbbell in each hand with your arms fully extended and your palms facing your body. This is your starting position.
Engage your core and keep your chest lifted and back straight as you shift your weight onto your heels. Push your hips back and bend your knees to lower your body into a squat. Ensure your knees do not go past your toes as you squat down.
Go as low as you can, aiming for your thighs to be parallel with the floor, while keeping your body tight and weighted in your heels.
Push through your heels to return to the starting position, straightening your legs and squeezing your glutes at the top of the movement.
Ensure your movements are slow and controlled, this is not a race. The slower you go, the more you engage your muscles.
Repeat this movement for your desired number of repetitions. Remember to always keep your core engaged and your back straight throughout the exercise.
This exercise targets the glutes, but also works the quadriceps, hamstrings, and core. It's a great lower body exercise that can be done with any type of weight, such as dumbbells, kettlebells, or a barbell.
weighted lunge with swing
To perform the weighted lunge with swing, start by selecting a weight that is challenging but manageable. This could be a dumbbell, kettlebell, or any other type of weight you have available.
1. Stand tall with your feet hip-width apart. Hold the weight in both hands in front of your body.
2. Step forward with your right foot, lowering your body into a lunge. Your right knee should be bent at a 90-degree angle and your left knee should hover just above the ground.
3. As you lunge, swing the weight forward to chest height. Keep your arms straight and your core engaged.
4. Swing the weight back down as you push off your right foot to return to the starting position.
5. Repeat the movement with your left foot stepping forward into a lunge and swinging the weight forward.
6. Continue alternating legs for the desired number of reps or time.
Remember to keep your back straight and your core engaged throughout the exercise. The weight should be controlled and not swing wildly. If you find it difficult to maintain balance, try doing the exercise without the weight first to get used to the movement.
weighted cossack squats (male)
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To perform the weighted cossack squats, follow these steps:
1. Stand upright with your feet wider than shoulder-width apart. Hold a dumbbell or kettlebell in both hands at chest level. This is your starting position.
2. Shift your weight to your right leg and bend your knee, lowering your body into a deep squat. Your left leg should be straight and your toes pointing upwards. The weight should be held steady at your chest.
3. Push through your right heel to rise back up to the starting position.
4. Repeat the movement on your left side. This completes one rep.
5. Aim for 3 sets of 10-12 reps on each side.
Remember to keep your back straight and your core engaged throughout the exercise. The weighted cossack squat is a challenging exercise that targets the glutes, but also works the quads, hamstrings, and hip flexors.
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