Glutes
Leg Press-Ups
- Stand behind a bench, stool, low chair, or step. You can hold dumbbells in your hands for an extra challenge.
- Place right foot on top of bench so foot is flat. Lean slightly forward.
- Press your body up until right leg is straight, keeping weight in the heel of the right foot. Left foot should come off the ground.
- Lower with control keeping weight in right foot. Repeat 10 times. Switch feet.
Side Step-Ups
Note: This move may seem similar to the step-ups, but the action provided when the muscles and connective tissue surrounding your knee joint pull you up sideways strengthens the tissue surrounding the knee.
- Stand alongside a long step or bench so the step is on your right. You can hold dumbbells in your hands for an extra challenge.
- Place right foot on top of step, follow with left, then step left down and right down. Repeat 10 times and switch sides.
Kneeling Dumbbell Glute Lift
- Kneel on all fours and place a light dumbbell behind your right knee.
- Keep back flat, abs very tight and do not arch your low back at any time.
- Squeeze glute to lift right leg behind you, keeping the dumbbell snug so it doesn’t fall out. Lift and lower with control. Repeat 10 times and switch legs.