Floor Workouts For Glutes

Your glutes might be some of the biggest and most powerful muscles in the body but you can still work them with simple floor exercises that require little to no equipment. Begin laying on your back with your feet flat on the ground and your knees. Lateral step up with kickback butt exercise.

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3 out of 5 overview.

Floor workouts for glutes.

Start lying on back with knees bent and feet flat on the floor hip width apart. Like all squats front squats will challenge your glutes quads and hamstrings. To add difficulty use ankle weights. Squeeze glutes to lift hips into a tabletop position.

There s no excuse to avoid doing these because you can do them almost anywhere. Stand with a bench or step in front of you. Pick exercises that isolate the glutes and force them to work against your bodyweight. New york city based fitness instructor charlee atkins teaches this compound movement that works your glutes and your abs.

Squeeze glutes at top then reverse the movement to return to start. Keep core tight and engage glutes to lift hips up off the floor until body forms a straight line from shoulders to knees. Stand to the left side of an aerobic step or box. Starting with your right foot step up onto the bench lightly tapping your left foot to the surface while keeping your weight in your right heel.

Place hands on the floor directly under your shoulders fingers facing away from your body. The front squat requires you to stay more upright through your torso but it ll still require a ton of control. Step sideways onto the box with your right leg only then contract your abs and. This exercise works both the adductors and abductors but the kickback targets the glutes.

Engage core then press into heels and squeeze glutes to raise hips until body forms a straight line from. Lateral step up with kickback. Sit on the floor knees bent feet hip width apart.