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Gluteus Smasheus

 

Donkey Kicks x 20 each leg

  • Place the resistance band around your thighs.
  • Start on all fours with your knees under your hips and hands under your shoulders.
  • Kick your left leg up, keeping your foot flexed and knees bent. Hold for 2 seconds at the top.
  • Return your left leg to floor for 1 rep.
  • Switch sides and repeat after performing the recommended number of reps on one side.
  • Switch sides and repeat after performing the recommended number of reps on one side.

 

Squat to Lateral Leg Lift x 20

  • Place the resistance band just above your knees.
  • Stand with your feet hip-width apart.
  • Bend your knees and push your butt back to lower into a squat position
  • Stand back up and lift your right leg out to the side, keeping your knee straight. Then Return your right leg to the floor
  • Squat again. Stand back up and lift your left leg out to the side, keeping your knee straight. Then, lower your left leg to the floor
  • That’s 1 rep

Glute Bridge x 20

  • Place the resistance band around your thighs.
  • Lie on your back with your knees bent and your feet flat on the floor. Keep your feet underneath your knees, not in front. 
  • Press through your heels to raise your hips up toward the ceiling, tensing your abs and activating your glutes as you do. You should be making a long diagonal line with your body, from shoulders to knees.
  • Hold for 3-5 seconds, making sure your spine doesn’t round and your hips don’t sag. Keep your abs and glute muscles engaged.

Standing Glute Kickbacks x 20 each leg

  • Place your resistance band above your knees, around the bottom of your thighs.
  • Shift all your weight and balance on your lift leg, then place your right toes on the ground about an inch diagonally behind your left heel so there is tension in the band.
  •  Tighten your core and tuck your pelvis under as you kick your right leg back about 6-8 inches. Keep the right knee straight.
  •  Return your right foot to the starting position, keeping tension in the band for 1 rep.
  • Tip: If you feel your lower back arching when you kick, make the movement smaller. Also, try not to put any weight on the leg that’s kicking as it comes back down to the ground.

Monster Walk x 20

  • Lie on your side with the resistance band around your thighs, shins or ankles. The lower the band on your legs, the more difficult it will be.
  • Bring your head off the ground and use your arm to prop yourself up.
  • Keep your legs straight, but angle them slightly in front of you as you lift your top leg off the ground, then bring it back down in a controlled motion.
  • Try to lift quickly and powerfully and then control as you lower.
  • Repeat x 20 reps then switch sides.
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