Four Glute moves
Elevated Split Squat
Whether on the ball or outside on the bench, the elevated split squat (aka Bulgarian split squat) really works your butt. Specifically, it works the glute max as you press to standing, and the glute med keeps your pelvis even while your feet are on two different planes:
A Begin by placing the top of your right foot on the bench, with your left leg straight. Bend your left knee, engage your right glute, and lower your pelvis toward the ground. You want your left foot out far enough so that when you lower your hips, your knee stays directly over your ankle.
B Straighten your left leg and rise back up to the starting position. This completes one rep.
Single-Leg Bridge
Love this backside move that works the hamstrings, too! The glute max helps push your pelvis up with your hamstring while the glute med keeps your pelvis level in this move:
A Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
B Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
C Slowly lower your body to the floor to complete one rep.
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Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
