glute exercise

¡Es hora de cumplir tu meta fijada en Año Nuevo! Si quieres ponerte en forma, el mejor primer paso es crear un programa de ejercicios. Luego, crea un plan para cada día que vayas al gimnasio. ¿Qué parte(s) del cuerpo ejercitarás? Which exercises will you use? A guideline will help you stay focused and get the most out of every minute.

If you’re working towards a peach-worthy booty this year, use these seven glute exercises in your plan!

Glute Exercise #1: Sumo Deadlift

Stand in front of a barbell in a very wide stance, toes pointed slightly out. Bend at your knees so you can reach the barbell with fully extended arms. Grab the barbell with an alternate grip (one overhand grip, one underhand grip) and your arms about shoulder width apart. From this position, extend your legs forcefully to rise with the barbell while keeping your arms elongated. Keep pulling until you're standing tall, with the barbell at the level of your upper thighs. Hold for a second, then lower back to the start.

Glute Exercise #2: Barbell Hip Thrust

Position yourself adjacent to a bench. With your butt and feet firmly on the floor, lean your upper back on the bench. Place a barbell across your pelvic region using a towel or squat bar pad for cushioning. Hold onto it with an overhand grip a little wider than your shoulders. Lift your hips upward, thrusting until your torso and quads form a straight line and your knees create a 90-degree bend. Hold in this top position for at least one second, then lower carefully back to the start position.

Glute Exercise #3: Bench Dumbbell Lunge (a.k.a. Split Squat)

Hold a dumbbell in each hand while standing tall in front of the long edge of a bench, facing away from it. Kick your right leg backward until your toes are resting on the bench. Hold the dumbbells at your sides. Lower your left leg until it's bent about 90 degrees at the knee. Your right knee should be above the floor while the top of your right foot remains on the bench. Hold this bottom position for a second, then press hard into the floor with your left foot. Extend your leg and raise yourself to the start position. Work your left leg for a set, then switch to your right leg.

Glute Exercise #4: Cable Deadlift

Attach a rope extension to a low cable pulley position. Facing away from the machine, grab the ends of the rope, pull them through your legs and walk about 2 feet from the equipment. Stand tall, with your feet shoulder width apart. Bend your knees into a half-squat position with your back and head straight up. Keep your arms fully extended and use them to hold the ends of the rope behind you. Press forcefully into the floor to extend your legs as you rise upright. Focus on using your glutes to move the weight, not your arms.

Glute Exercise #5: Cable Kickback

Fasten a link handle to a low cable pulley position then insert your working foot into it. Stand facing the equipment with your legs kicked out and your torso leaning forward slightly from the hips. Stabilize your stance by holding the equipment with both hands using a neutral grip. Without moving your other body parts, kick your leg back and hold the pose. Continue the raise, until your leg is nearly parallel to the floor. Hold in this top position for a second, then reverse the motion. Complete a set with one leg, then switch and perform the same action with your other leg.

Glute Exercise #6: Reverse Lunge

Stand in front of bar with opposite end secured on floor between weight plates. Hold the end of the bar with your right hand. Lunge back with your right leg, bending your knees at a 90-degree angle. When you step back, keep your elbow close to your body and lower your weight to shoulder height. Straighten your left leg, lifting your right knee in front of you. At the same time, lift the bar toward the ceiling with your right hand, balancing your weight on your left leg.

Glute Exercise #7: Curtsy Lunge

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Cross your right leg diagonally behind your left in a curtsy lunge, bending both knees at 90 degrees and keeping your right shin perpendicular to floor. Press into the heel of your left foot to return to the starting position. Complete a set with one leg, then switch legs.

Se aconseja a todos los lectores que consulten a su médico antes de comenzar cualquier programa de ejercicio y nutrición. BPI Sports y los colaboradores no aceptan ninguna responsabilidad por lesiones sufridas como resultado de seguir los consejos o sugerencias que aparecen en el contenido.

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