exercises

Glute Combination

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How to: Glute Combination

Primary Muscles Used:Glutes, Gluteals, Hamstrings

Exercise Families:Hip Extension

Trainer:Kayla Itsines

  1. Starting on all fours on a yoga mat, ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. This is your starting position.
  2. Inhale. Exhale. Keeping your knee bent, release and elevate your right leg until your thigh is in line with your spine, ensuring that your foot remains flexed. Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
  3. Exhale, gently draw your ribs to your hips to engage your core. While keeping your knee bent, release and elevate your right leg out to the side, ensuring that your hips and shoulders remain parallel to (in line with) the floor. Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
  4. Exhale, gently draw your ribs to your hips to engage your core. Release and extend your right leg backwards and upwards until it is in line with your spine, ensuring that your toes remain pointed. Inhale. Bend your knee and lower your right leg to return to the starting position, but without resting your knee on the mat. Complete half of the specified repetitions on the same side, before repeating the remaining repetitions on the other side.

Alternative Exercises for No Equipment

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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