#AdanolaWorkout: Simple Home Glute Workout

 

Glute workouts are all the rage right now so we've sourced some of the best and simple booty workouts to complete in the comfort of your own home!

 

Single Leg Glute Bridges

Lie on your back with your knees bent and feet on the floor.

Raise your left foot and straighten your leg parallel to your right thigh.

Thrust your hips upwards, squeezing your glutes.

Keeping your hips raised and left leg straight, lower your left foot until your leg is parallel with the floor, then raise it again for one rep.

 

Pulse Squats

Start standing with your feet hip-width apart.

Squat and hold it at the bottom. 

Pulse a few inches up and down for 20 pulses (or as many as you can).

 

Wall Sit

Stand with your back against a wall with your feet hip-width apart.

Lower into a squat, walk your feet forward until your legs are bent at a 90 degree angle.

Hold your position for 45 seconds (or for as long as you can).

 

Frog Pumps

Lie on your back, feet together and knees pointing out.

Keeping your feet as close to your pelvis as possible with your elbows bent and propped on the floor.

Keep your head lifted and chin tucked in.

Raise your hips and hold for 2 seconds, then lower. 

 

Single Leg Step Up

Start with your right foot on a step/bench/chair, then straighten your right leg, squeezing your glutes, to raise your body so that you're standing on the step with your right foot.

Without pausing at the top, bend your right knee to lower back to the starting position, leaving your right foot on the step to go again.

 

(Sources: 1, 2, 3, 4, 5)

 
Leah Gibbons