Then press down through the heels to stand back up while squeezing your glutes. Pull your naval in towards your spine and make sure your knees aren’t going forward past your toes. Standing with your feet shoulder-width apart, bend your knees and sit your glutes back as if you’re sitting into a chair. Repeat this 10 times, and then switch sides. From this side lunge, lift the left leg up and pulse it up as high as your hip, then tap it back down to the ground. Step to the right and bend the right knee. Then lower the leg back down towards the ground and bring your torso up to center. Keep the leg straight and squeeze the left glute at the top. Extend the left leg behind you, and lean forward as you lift the left leg up behind you until it is parallel to the floor. Standing upright, balance on the right foot. Repeat 10 times on this side and then switch. Lift the knee up towards your chest as you squeeze your right glute and press down through the right heel. Press off through the left heel and bring the leg and knee back to center. Standing upright, step your left leg out to the side and bend the left knee into a halfway side lunge.
Step the knee back and lower the foot back down, and repeat 10 times. Work the standing leg glute even more with an added squeeze at the top as the opposite knee comes up and through. From here, press down through the front foot’s heel and pull the back knee up and forward towards your chest. Bend the back knee towards the ground as you bend the front knee tracking over the ankle. Standing with the feet hip-distance apart, step one foot back and one foot forward.
Hang the calendar on your fridge, or keep it in your purse or car, for easy reference.Įxercise bank Standing Glute Exercises Pull Through Lunge We've provided an example of what that may look below.ĭownload your printable calendar here. Since the glutes and legs are large muscles, it’s recommended to perform these exercises every other day (rather than doing the standing glute exercises today and then the lying down exercises tomorrow.) In between, take a day off from working your lower body and do something else like cardio from our walking plan or abdominals from our abs plan. Each of these three positions provides options for working the muscles in various planes of motion to effectively work the entire glute. To help you tone the glutes from every angle, we’ve broken down our monthly routine into three exercise banks: standing exercises, modified plank exercises and floor exercises. When we build and tone the muscles of the butt (plus add in cardio), we’re not only building sleek muscle, but also burning fat and calories, and both of these things work as a one-two punch to building a more toned backside.