You Don t Need Equipment To building Glute Muscles | NICK

 you don t need equipment to building glute muscles | Nick fitness expert
you don t need equipment to building glute muscles | Nick fitness expert


You Don t Need Equipment To

Building Glute muscles | NICK

Hip Thrust - How to get wider hips
Hip Thrust -  How to get wider Hips


Hip Thrust - How to get wider hips


How to: Sit with feet flat on the floor in front of a couch or stable chair.

Place forearms flat on surface so elbows point back and fingers point forward.
Lift the seat up off the floor and walk feet out until planted slightly beyond knees. 
This is your starting position. Push through heels and engage glutes to extend hips up until
body forms a straight line from shoulders to knees. Reverse the movement to return to start.
That's one rep. Advanced glute workout Perform 10 to 12 reps, then rest for
15 seconds and continue to the next move.
Pro tip: To maximize glute engagement, press knees slightly outward throughout the movement.
For an extra challenge, place a looped mini-band just above knees.

Single-Leg Deadlift - exercises that target glutes
Single - leg deadlift - exercise that target glutes

Single-Leg Deadlift - exercises that target glutes

How to: Stand with weight in right foot and left foot long behind body with toes pointed and resting
on floor. Place right hand on right hip and extend left arm to straight alongside body.
This is your starting position. Engage core and bend right knee slightly, then hinge at waist
to drive straight left leg up and tip torso forward until left leg and torso are parallel with floor.
 Left arm should extend straight down toward floor. Slowly and with control, reverse the
movement to return to standing position.
That's one rep. Advanced glute workout Perform 10 to 12 reps on each side,
then rest for 15 seconds and continue to the next move.
Pro tip: Keeping a slight bend in standing knee will really fire up the quad and glute muscles.
Hold a dumbbell in one (or both) hands to add more resistance.

Standing Glute Kickback - advanced glute workout
Standing Glute kickback advanced glute workout

Standing Glute Kickback - advanced glute workout

How to: Stand with weight on right foot and left leg long behind body with toes pointed and
resting on floor. Bend right knee slightly and hinge at hips to lower torso forward slightly.
Clasp hands in front of body. This is your starting position. Then,
engage through left glutes to kick straight left leg back and up until nearly parallel with floor.
Slowly and with control, reverse the movement to return to start.
That's one rep. Advanced glute workout Perform 10 to 12 reps per side, then
rest for 15 seconds and continue to the next move.
Pro tip: Engage core throughout movement to prevent lower-back strain and keep
emphasis on glutes. Use a looped resistance band just above knees to level this one up.

Goodmorning - glutes workout routine
Goodmorning glutes workout routine

Goodmorning -glute workout routine

How to: Start standing with feet hips-width distance apart (or slightly wider) and hands

clasped behind lower back. Bend knees slightly, engage core, draw shoulders back, and keep
neck long,
then hinge at hips to push seat back while lowering chest forward until parallel to floor.
 Keeping weight in heels, slowly reverse the movement to return to start.
That's one rep. Advanced glute workout Perform 10 to 12 reps, then rest for
15 seconds and continue to the next move.
Pro tip: Hold a dumbbell to increase the intensity.

Clam Shell - isometric glute exercises
Clam Shell isometric glutes exercises 

Clam Shell - isometric glute exercises

How to: Start lying on right side on a mat with upper body propped up on right forearm,
right elbow below right shoulder. Stack left foot over right and bend legs so heels are lined
up with glutes.
 Place left hand on top hip. This is your starting position. Without moving hips or disconnecting
feet, engage outer left glutes to drive left knee straight up toward ceiling. Reverse the movement
to return to start. 
That's one rep. Advanced glute workout Perform 10 to 12 reps on each side, then
rest for 15 seconds and continue to the next move.
Pro tip: Keep hips stacked directly on top of one another and avoid rolling backwards when
lifting top leg. You can also place a looped resistance band just above the knees to level this
one up.

Glute Bridge - exercises that target glutes
Glute bridge exercises that target glutes 

Glute Bridge - exercises that target glutes

How to: Start lying on back with feet flat against the floor, knees bent, and arms extended
straight alongside torso. Squeeze glutes to lift hips off the floor until body forms a straight line
from shoulders to knees. Pause, then lower back down.
 That's one rep. Advanced glute workout Perform 10 to 12 reps,
then rest for 15 seconds and continue to the next move.
Pro tip: For optimal glute engagement, position heels so fingertips can just brush
them and press knees outward throughout movement.To make this one harder,
hold a dumbbell on top of hips or place a looped resistance band just above knees.


Frog Pump -  advanced glute workout
Frog Pump advanced glute workout

Frog Pump - advanced glute workout

How to: Lie on back with arms extended on floor, feet together on mat as close
into hips as possible, and knees wide. Keep core tight and engage glutes to
lift hips up off the floor until body forms a straight line from shoulders to knees. Squeeze glutes
at top, then reverse the movement to return to start. 
That's one rep. Advanced glute workout Perform 10 to 12 reps,
then rest for 15 seconds and continue to the next move.
Pro tip: To make this one harder, hold a dumbbell on top of hips or place a looped resistance
band just above knees.

Curtsy Lunge To Squat - exercises that target glutes
Curtsy Lunge To Squat exercise that targets glutes 

Curtsy Lunge To Squat - exercises that target glutes

How to: Start standing with feet wider than hips and hands clasped in front of chest. Step left foot
back, while keeping both hip bones facing forward, and plant it outside of right leg, heel high.
 Keeping torso upright, squeeze inner thighs together and lower down until
back knee hovers above floor. Press down into right heel to return to start position,
then sink hips back into a squat. Press through heels to return to standing. 
That's one rep. Advanced glute workout Perform 10 to 12 reps on each side,
then rest for 15 seconds and continue to the next move.

Forearm knee tap advanced glute workout

Forearm Knee Tap - advance glute workout

How to: Start in a forearm plank with shoulders over elbows, core engaged, and glutes tight.
Slowly and without moving torso, tap knees down to floor, then engage glutes to press knees back
to straight position. That's one rep. Advanced glute workout Perform 10 to 12 reps,
then rest for 15 seconds and continue to the next move.
Pro tip: Keep hips as level and square as possible throughout the movement.

Knee-To-Elbow  - advanced glute workout
Knee to elbow advanced glute workout

Knee-To-Elbow - advanced glute workout

How to: Start in a high plank position with shoulders over wrists and core tight.
Keeping core engaged, squeeze left glutes to lift straight leg up until parallel with the floor.
This is your starting position. 
With control, bend at left knee and draw forward as close to left elbow as possible.
Reverse the movement to return to start. 
That's one rep. Advanced glute workout Perform 10 to 12 reps on each side, then
rest for 15 seconds and continue to the next move.
Pro tip: Keep lower abdominals engaged to avoid lower back strain. Move slowly and with
control to fire up glutes.

Donkey Kick - exercises that target glutes
Donkey kick exercises that target glutes

Donkey Kick - exercises that target glutes

How to: Start on all fours with shoulders over wrists, hips over knees, and toes planted on the floor.
Keeping left leg bent to 90 degrees, engage core and squeeze glutes to kick left foot up towards ceiling. 
Slowly and with control, return leg to starting position. 
That's one rep. Advanced glute workout Perform 10 to 12 reps on each side,
then rest for 15 seconds and continue to the next move.
Pro tip: Keep hips squared to floor throughout the movement to maximize emphasis on glutes.
Place a looped resistance band just above knees for an extra challenge.

Fire Hydrant - exercises that target glutes
fire hydrant exercises that target glutes

Fire Hydrant - exercises that target glutes

How to: Start on all fours with shoulders over wrists, hips over knees, and toes planted on the floor. 
Keeping left leg bent to 90 degrees, engage core and squeeze through outer left glutes to lift left knee
out to the left, until upper leg is parallel to floor (or as close as possible). Slowly and with control,
return leg to starting position.
 That's one rep. Advanced glute workout Perform 10 to 12 reps on each side,
then rest for 15 seconds and continue to the next move.
Pro tip: Keep hip of working leg square to ground to keep the emphasis on outer glutes.
Placing a looped resistance band just above knees ups the difficulty of this one, too.

Stationary Lunges - exercises that target glutes
Stationary Lunges exercises that target glutes

Stationary Lunges - exercises that target glutes

How to: Start standing with hands on hips. Take a big step forward with right leg, and,
keeping torso upright, bend knees and lower into a lunge until legs form 90-degree angles.
Press through right foot to return to standing position. 
That's one rep. Advanced glute workout Perform 10 to 12 reps on each side,
then rest for 15 seconds and continue to the next move.
Pro tip: When in low position, hover back knee off the floor to keep lower body under tension.
If you have them, hold dumbbells in one or both hands to up the intensity.

Side Plank Knee-To-Chest - glutes workout routine
Side Plank Knee to chest glutes workout routine

Side Plank Knee-To-Chest - glutes workout routine

How to: Start in a side plank position with right hand planted beneath right shoulder and the
outer edge of right foot on the floor. Left foot should be in the air a few inches above right foot
and left arm should extend straight alongside head.
 This is your starting position. Keeping left hip stacked on top of right, engage core bend at left
elbow and knee to and draw the two together. With control, extend left arm and leg to return to start. 
That's one rep. Advanced glute workout Perform 10 to 12 reps on each side,
then rest for 15 seconds and continue to the next move.
Pro tip: Engage through bottom hip to keep hips from sinking and maintain emphasis on
outer glutes.

Lateral Lunge  - advanced glute workout
Lateral lunge advanced glute workout

Lateral Lunge - advanced glute workout

How to: Start standing with feet hip-width distance apart and hands clasped in front of chest.
Take a big step out to the left with left foot and push hips back to lower down until left knee forms
a 90-degree angle.

(Right leg should remain straight.) Push through left foot to return to standing.
That's one rep. Advanced glute workout Perform 10 to 12 reps on each side, then rest for 15 seconds and continue to the next move.
Pro tip: Keep weight in heel of bending leg to fire up glutes. To increase the difficulty,
hold a single dumbbell at chest height.





Want more?

Sign up for our newsletter to get the latest adventures, workouts, destinations, and more.








Post a Comment

0 Comments