Glutes


With regard to desirability, the glutes are gaining in popularity, however the glutes are far more than something nice to look at. The gluteus maximus is the largest muscle in the body and serves many important functions. More...

Kettlebells

Hip Thrust

Difficulty: Beginner

  1. Sitting on the floor with your knees bent and feet planted firmly on the floor, lean your back against the bench.
  2. Resting the kettlebell on your pelvis, raise your pelvis until your stomach, pelvis and thighs are in line.
  3. Slowly lower until you are in the starting position and repeat.

Glute Bridge

Difficulty: Beginner

  1. Laying on the floor with your knees bent and feet firmly on the floor, rest the kettlebell on your pelvis.
  2. Pushing through the legs and keeping the core muscles engaged, raise your pelvis off the floor until your stomach, pelvis and thighs make a straight line.
  3. Slowly lower to the ground to the starting position and repeat.

Single Leg Glute Bridge

Difficulty: Intermediate

  1. Laying on the floor with one knee bent with the foot firmly on the floor and one leg extended, rest the kettlebell on your pelvis.
  2. Pushing through the bent leg and keeping the core muscles engaged, raise your pelvis and the extended leg off the floor until your stomach, pelvis and thighs make a straight line.
  3. Slowly lower to the ground to the starting position and repeat.

Single Leg Hip Thrust

Difficulty: Intermediate

  1. Sitting on the floor with one knee bent with the foot firmly on the floor and one leg extended, lean your back against the bench.
  2. Resting the kettlebell on your pelvis, raise your pelvis until your stomach, pelvis and thighs are in line.
  3. Slowly lower until you are in the starting position and repeat.