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    Fit Kit Glutes

    Uploaded by

    Corey Sanders
    This document provides instructions for 14 glute-focused exercises, including straight leg kickbacks with and without resistance bands, 90 degree kickbacks, chair bridges, frog lifts, swan dives, peak kicks, chair squats, seated resistance presses, ballet bridges, regular bridges, single leg bridges, and floor resistance presses. Each exercise lists the starting position, movement, and tips to focus on proper form.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Fit Kit Glutes

    Uploaded by

    Corey Sanders
    71 views8 pages
    This document provides instructions for 14 glute-focused exercises, including straight leg kickbacks with and without resistance bands, 90 degree kickbacks, chair bridges, frog lifts, swan dives, peak kicks, chair squats, seated resistance presses, ballet bridges, regular bridges, single leg bridges, and floor resistance presses. Each exercise lists the starting position, movement, and tips to focus on proper form.

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    This document provides instructions for 14 glute-focused exercises, including straight leg kickbacks with and without resistance bands, 90 degree kickbacks, chair bridges, frog lifts, swan dives, peak kicks, chair squats, seated resistance presses, ballet bridges, regular bridges, single leg bridges, and floor resistance presses. Each exercise lists the starting position, movement, and tips to focus on proper form.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    71 views8 pages

    Fit Kit Glutes

    Uploaded by

    Corey Sanders
    This document provides instructions for 14 glute-focused exercises, including straight leg kickbacks with and without resistance bands, 90 degree kickbacks, chair bridges, frog lifts, swan dives, peak kicks, chair squats, seated resistance presses, ballet bridges, regular bridges, single leg bridges, and floor resistance presses. Each exercise lists the starting position, movement, and tips to focus on proper form.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 8

    Glutes Exercise Library

    Straight Leg Kickback with Resistance

    Anchor: Hands and feet

    Start: On all fours with hands directly under your shoulders holding on to the ends of the band. The center of
    the band is wrapped around one of the feet.

    Movement: Using your Glutes push the leg back straight, making sure there is tension on the band.

    Tip: Keep the back flat.

    Straight Leg Kickbacks

    Anchor: None, body weight

    Start: On all fours with hands directly under your shoulders

    Movement: Using your Glutes, push the leg back straight.

    Tip: Keep the back flat.


    Glutes Exercise Library
    90 Degree Kickback

    Anchor: None, body weight

    Start: On all fours with hands directly under your shoulders

    Movement: Using your Glutes and keeping the leg bent at 90 degrees, lift the leg so the quad is parallel to
    the floor. Return to starting position.

    Tip: Keep the back flat.

    Chair Bridge

    Anchor: Feet on chair or bench

    Start: Lie on your back with heels on the chair, legs at a 90 degree angle and arms at your side.

    Movement: Using your Glutes, lift the butt off the ground until the body forms a straight line. Return to
    starting position.

    Tip: Try not to push up with your arms.


    Glutes Exercise Library
    Frog Lift

    Anchor: None, body weight

    Start: Lie on your stomach, knees bent and wide with feet touching, Quads on the ground.

    Movement: Using your Glutes, lift your legs off the ground, keeping the feet together.

    Tip: Do not lift stomach off floor.

    Swan Dive

    Anchor: None, body weight

    Start: Stand straight with arms in front parallel to ground and hands together.

    Movement: Lean forward on one foot, and lift the other leg straight behind you.

    Tip: Try to form a straight line with your leg, back and arms while balancing.
    Glutes Exercise Library
    Peak Kick

    Anchor: None, body weight

    Start: On elbows or hands and feet, butt up in air forming a triangle.

    Movement: Using your Glutes, lift one leg straight up and back as high as you can. Return to starting position.

    Tip: Try not to swing the leg up.

    Chair Squat

    Anchor: None, body weight

    Start: Stand with feet just wider than shoulder width apart a few inches from the chair or bench.

    Movement: Sit down as if sitting in the chair and gently tap the chair with the Glutes and stand back up.

    Tip: Try not to fully sit down.


    Glutes Exercise Library
    Seated Resistance Press

    Anchor: Band at hands and feet

    Start: Sit on a chair or bench with your hands at your side holding on to the ends of the bands. The middle of
    the band will be wrapped around the bottom of both feet.

    Movement: Using your Glutes and legs, push both legs out straight.

    Tip: Keep your abs tight and chest up.

    Ballet Bridge

    Anchor: None, body weight

    Start: On your back with knees bent, feet flat on the floor and arms at your side.

    Movement: Using the Glutes, lift the body up all the way to your toes, creating a straight line.

    Tip: Keep abs tight and shoulders relaxed.


    Glutes Exercise Library
    Bridge

    Anchor: None, body weight

    Start: On your back with knees bent, feet flat on the floor and arms at your side.

    Movement: Using the Glutes, lift the body up, creating a straight line.

    Tip: Keep abs tight and shoulders relaxed.

    Single Leg Bridge

    Anchor: None, body weight

    Start: On your back with one knee bent, foot flat on the floor and arms at your side, other leg is in the air.

    Movement: Using the Glutes, lift the body up all the way up using the one leg, creating a straight line.

    Tip: Keep abs tight and shoulders relaxed.


    Glutes Exercise Library
    Floor Resistance Press

    Anchor: Band at hands and feet

    Start: Sit on the floor with your hands at your side holding on to the ends of the bands. The middle of the
    band will be wrapped around the bottom of both feet.

    Movement: Using your Glutes and legs, push both legs out straight.

    Tip: Keep your abs tight and chest up.


    Glutes Exercise Library

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