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3 Best Glute Exercises For Strength and Shape

April 24, 2019

For more exercise tips and/or training/nutrition plans, visit Yami at www.YamiMufdi.com and on her other social media outlets below!
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Sit at work all day? Wake up those glutes!

Do you work a 9-5 job with the majority of your day sitting? Guess what? While you may be sitting on your glutes, you are definitely NOT using them! And remember that saying, ‘If you don’t use it, you lose it?’ Well, that applies to your glutes as well! We don’t want to lose those, do we? Next time you go to the gym to attack LEG DAY, try doing some glute activation exercises. These glute exercises will help strengthen and shape your glutes... trust me! So, what should you do, you ask? Check out these 3 simple activation exercises that I use regularly as well as with my clients!

3 Exercises to strengthen and shape your glutes

clamshell exercise

1. Straight Leg Clamshell

Step by Step:
  1. Lie on your side with your bottom leg slightly bent.
  2. Keeping your top leg straight and at a 90 degree angle, your hips should be forward and remain in this position throughout the entirely of this workout
  3. Squeezing your glutes the entire time, lift your toes off the ground until you hit about parallel. (Make sure hips don’t roll back)
  4. Repeat 12-15 times.

2. Reverse Hypers

reverse hypers exercise Step by Step:
  1. Lie face down on either a stability ball or bench & make sure hips are right on the edge.
  2. Keeping your upper body relaxed and core tight, squeeze your glutes as you raise your legs so that they are parallel to the floor. Do not hyperextend your back as you don’t want this exercise to affect your back.
  3. Hold at the top for 2-5 seconds and release down.4.Repeat 12-15 times.

3. Weighted Bridge

weighted bridge exercise for glutes Step by Step: NOTE: Stability ball or added weight is not necessary. However, I find that it challenges your stabilizers much more!
  1. Rest upper body on a stability ball or bench. Plant your feet at a 90 degree angle.
  2. If using weight, place weight on your hips.
  3. Extend your hips but squeezing your glutes and hold at the top.
  4. Repeat 12-15 times.



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