Lying flat on your back, wrap the bands around the soles of your feet and just pump each leg 30 times (pushing the soles of your feet to the ceiling), switching legs after 30 seconds. This is just to warm up.
2. Kickbacks – 2 minutes
Position yourself on all fours with your back straight and your hands and knees pressed into the floor.
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Wrap the band around the base of your right foot again and hold either end in your hands.
Now, extend your right leg straight back until your knee is locked out and lift for three times in a controlled manner.
Do this for one minute and switch legs.
3. Diagonal kickbacks – 2 minutes
In the same starting position as before, extend your leg and instead of lifting up and down, move it upwards and outwards before returning to the straight-leg position.
Repeat for one minute and switch legs.
4. Single-leg hip thrusts – 30 seconds each leg
Place your shoulders on the edge of your bed and feet on the floor.
Keep a straight line through your hips and knees.
Now, raise one leg until it’s perpendicular with the floor (a 45-degree angle will suffice!) and really squeeze your glutes tightly.
Next, lower your hips slowly before bringing back up and as high as they’ll go.
5. Single-leg hip raises – 2 minutes
Lying with your back to the floor, hands to the side and knees flexed, extend your right leg and point it to the ceiling.
Now, clench your cheeks again and raise them up as high as they’ll go before returning to the floor.
5 exercises in 10 minutes - try this glute workout from the comfort of your home
BY USING SIMPLE items like resistance bands it’s possible to create a pretty serious home workout.
For this 10-minute routine we’re going to focus exclusively on the glutes.
It’s a pretty straightforward set of exercises but you should be feeling quite a burn by the finish.
1. Single leg press – 2 minutes
Lying flat on your back, wrap the bands around the soles of your feet and just pump each leg 30 times (pushing the soles of your feet to the ceiling), switching legs after 30 seconds. This is just to warm up.
2. Kickbacks – 2 minutes
Position yourself on all fours with your back straight and your hands and knees pressed into the floor.
Wrap the band around the base of your right foot again and hold either end in your hands.
Now, extend your right leg straight back until your knee is locked out and lift for three times in a controlled manner.
Do this for one minute and switch legs.
3. Diagonal kickbacks – 2 minutes
In the same starting position as before, extend your leg and instead of lifting up and down, move it upwards and outwards before returning to the straight-leg position.
Repeat for one minute and switch legs.
4. Single-leg hip thrusts – 30 seconds each leg
Place your shoulders on the edge of your bed and feet on the floor.
Keep a straight line through your hips and knees.
Now, raise one leg until it’s perpendicular with the floor (a 45-degree angle will suffice!) and really squeeze your glutes tightly.
Next, lower your hips slowly before bringing back up and as high as they’ll go.
5. Single-leg hip raises – 2 minutes
Lying with your back to the floor, hands to the side and knees flexed, extend your right leg and point it to the ceiling.
Now, clench your cheeks again and raise them up as high as they’ll go before returning to the floor.
Do 60 and switch legs.
That session WILL hurt!
The key building blocks to achieving your health and fitness goals
The 15 minute leg workout you can do from the comfort of your own home
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Fitness glutes home workout Leg Day