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This upper glute workout focuses on the gluteus medius and will help lift, firm, and tone the area around your hips to create a more sculpted backside (Aka: the glute shelf)
This Workout Can help: – Less back pain – Reduces knee pain – More stability – Reduced injury risk
How to perform it: Perform the first four exercises back to back without rest for the repetitions listed. Rest for 60 seconds at the end of the set and repeat for a total of four rounds. Then, move on to the single leg bridges and perform them for three sets with 30 seconds of rest between them.
1. Stand upright. 2. Step out to the side with your left foot. 3. Push the hips backward and sink them down while keeping the heel on the floor. 4. Pause briefly.
Lateral Lunge
1. Come into table top position. 2. Engage the core for a stable back and keep the left leg straight, move the foot away from the body at hip height.
1. Stand upright in a comfortable position. Step the left foot back and across the line of the right leg. Lower the knee toward the floor while hinging slightly at the hips. 2. Push through the right foot and return the left foot back to a standing position.
Expert Tips
You can use the upper glute workout 2-3 times per week on non-consecutive days. Upper glutes don’t tend to get too sore and they respond well to volume.
CLICK to learn the best way to build your Glute Shelf.
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