Breaking News

Glute training at home

Glute training at home

Did you know that you can work your glutes from all angles in less than 30 minutes ? This is what we offer you in this article! Discover our complete training program for the glutes, to be done at home without any equipment .

The “home training” glutes session

Glute session at home

The session takes place in the form of a circuit. Perform the exercises in succession, without resting time and take 1 minute of recovery after each round. Depending on your form and your level, do 3 to 5 circuits . 3, 2, 1, let’s go!

Equipment

  • Carpet
  • An armchair or a chair

The session

Exercise n ° 1

One-sided hip thrust

Place your upper back on your sofa or chair with both legs bent and feet flat on the floor. One leg after the other, raise the pelvis as high as possible, pushing off with your heel. Return to the starting position and do the same with the other leg.
10 reps on each side

Exercise n ° 2

Alternate Static Lunges

While standing and keeping your back straight, bend one leg forward, leaning firmly on the opposite foot to balance yourself. Return to the starting position and do the same with the other leg.
10 reps on each side

Exercise n ° 3

Floor abductions

Lie on your side with both legs together. Lift one leg to the side and pause at the top of the movement, in order to fully contract the buttocks. Return to the starting position and repeat.
20 reps on each side

Exercise n ° 4

Split squat

These are unilateral front lunges, with the rear foot raised, resting on a support (a sofa or an armchair for example). Bend the front leg and come up, pushing well with the heel.
15 reps on each side

Exercise n ° 5

Unilateral rear extensions

Facing the ground, resting on the elbows, stretch one leg back and contract the buttocks as much as possible when you reach maximum contraction. Return to the starting position and repeat.
20 reps on each side

Exercise n ° 6

Jumping squat

This exercise, in addition to soliciting the glutes and legs, adds a very nice cardio touch to this circuit. Get into a squat position (no load of course), and jump up from the squat position. The more you start from a low position, the more the glutes will be recruited.
20 leaps

3 to 5 laps – 1min rest

About Abel Mercedes

Deja un comentario

A %d blogueros les gusta esto: