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exercises

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Glute Crossover

SWEAT sweat.com

How to: Glute Crossover

Primary Muscles Used:Glutes, Gluteals, Hamstrings

Exercise Families:Hip Extension

Trainer:Kelsey Wells

  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. Inhale. Set your T-zone. Exhale. Release and extend your right leg backwards and upwards until it is in line with your spine, ensuring that your toes remains pointed. This is your starting position.
  2. Inhale. Lower your leg on a diagonal to tap your toes on the mat on the outside of your left shin, ensuring that your leg remains straight and your shoulders and hips remain parallel to (in line with) the mat. Exhale. Elevate your right leg on a diagonal to return to the starting position.
  3. Inhale. Lower your leg on a diagonal to tap your toes on the mat out to the right side of your body, once again ensuring that your leg remains straight and your shoulders and hips remain parallel to (in line with) the mat. Exhale. Elevate your right leg on a diagonal to return to the starting position.
  4. Continue alternating between left and right sides for half of the specified number of repetitions before completing the remaining repetitions on the other leg.

Alternative Exercises for No Equipment

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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