WHAT'S NEW TODAY_$type=grid$count=3$tbg=rainbow$meta=0$snip=1$rm=1$show=home

This Powerful 4-Way Glutes Workout For Your Booty 's Hardest Corners

There are hundreds (maybe even thousands) of different exercises you can perform if you want to get stronger glutes.

This Powerful 4-Way Glutes Workout For Your Booty 's Hardest Corners

There are hundreds (maybe even thousands) of different exercises you can perform if you want to get stronger glutes. In this page alone, you can find hundreds of stories that recommend all sorts of different butt-burning exercises from all modalities you can think of, from Pilates to plyometrics, and even one that takes place on a treadmill. But if you're really trying to add a description to your back, it's not just about finding the sweet spot above your thighs — you're going to want to deal with "four-way glutes" in the areas around it too.

The gluteus maximus, which is the largest muscle that makes up the meaty part of your booty; the gluteus medius, which is slightly smaller and situated just below the back of your hip; and the gluteus minimus, which is the smallest muscle of all and sits between the two, slightly off to the si. You need a workout to optimize your strength back there which targets all three ... and then some.

"Working the glutes from a number of different angles is so necessary," says ObĂ© fitness trainer Madelaine O'Connell. "By adjusting the gluteal exercises and targeting not just the three main gluteal muscles — the gluteus maximus, gluteus medius, and gluteus minimus — but also adding exercises that concentrate on the side glutes, hamstrings, and the outer and inner thighs, you can see more toning and strengthening than if you concentrate just on one muscle."

Rather than think of your butt as a single person, think of it as a network. So you're going to want to hit every single part of the system in your workouts to make it better. Below is a four-move glute workout at home with no equipment — straight from O'Connell — that will take five minutes flat to complete it.

Four-way glute exercise without equipment at home

Complete each step on each side 16 times, then repeat the sequence twice.

1. Fire Hydrant Leg Lifts

Start on your hands and knees to work your lateral glute and outer thighs without equipment during your glute workout at home. Lift your knee up to the side so it's perpendicular to your body (as if you were, um, a dog peeing on a fire hydrant), keep your core engaged, and your weight distributed evenly in both hands. Place your working leg below you without allowing it to hit the deck, then kick your foot back behind you at an angle of 90 degrees as if you were attempting to step on the ceiling.

2. Fire Hydrant Kick Backs

Hit your side glute even harder with this variation of the fire hydrant which kicks things up to a completely different level. Kick your working leg behind you from your hands and knees, then bend it 90 degrees into a position of hydrant fire, as if you were making broad circles with your back foot. Please be careful not to let your working leg hit the ground when you return to start.

3. Kneeling Leg Cross-Over

Extend your working leg behind you from your hands and knees, making a straight line from the tip of your toe to the top of your head (be careful not to let your leg rise any higher than your ass, and set your heart on fire to keep it all aligned). Cross your leg back behind you, and tap your toes on the grounded leg outside to the floor, squeezing your thighs as you pass. Return to the start slowly, getting your glutes engaged all the time.

4. Bent Knee Glute Kickback

Fire up the back of your glutes and hamstrings by starting on your hands and knees and lifting your working leg towards the ceiling at an angle of 90 degrees with the base of your foot. Engage your heart to face the floor with your shoulders and drop your knee into your butt, then stick out your leg straight behind you.

COMMENTS

Name

Exercise and Fitness,177,Healthy Diet,88,Lifestyle,61,Sex & Relationship Advice,8,Weight Loss,94,Workout Videos,40,Yoga,16,
ltr
item
YourFitnessRink - Fitness and Health Matters: This Powerful 4-Way Glutes Workout For Your Booty 's Hardest Corners
This Powerful 4-Way Glutes Workout For Your Booty 's Hardest Corners
There are hundreds (maybe even thousands) of different exercises you can perform if you want to get stronger glutes.
https://1.bp.blogspot.com/-SsF1yMwwnfc/XzkoeTLzu2I/AAAAAAAAGAE/h9C72q5QlysPk0KohZL2uW2H_S86ztRBwCLcBGAsYHQ/s680-rw/booty%2Bworkout.jpg
https://1.bp.blogspot.com/-SsF1yMwwnfc/XzkoeTLzu2I/AAAAAAAAGAE/h9C72q5QlysPk0KohZL2uW2H_S86ztRBwCLcBGAsYHQ/s72-c-rw/booty%2Bworkout.jpg
YourFitnessRink - Fitness and Health Matters
https://www.yourfitnessrink.com/2020/08/this-powerful-4-way-glutes-workout-for-your-booty.html
https://www.yourfitnessrink.com/
https://www.yourfitnessrink.com/
https://www.yourfitnessrink.com/2020/08/this-powerful-4-way-glutes-workout-for-your-booty.html
true
1659648040600236017
UTF-8
Loaded All Posts Not found any posts VIEW ALL Readmore Reply Cancel reply Delete By Home PAGES POSTS View All RECOMMENDED FOR YOU LABEL ARCHIVE SEARCH ALL POSTS Not found any post match with your request Back Home Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sun Mon Tue Wed Thu Fri Sat January February March April May June July August September October November December Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec just now 1 minute ago $$1$$ minutes ago 1 hour ago $$1$$ hours ago Yesterday $$1$$ days ago $$1$$ weeks ago more than 5 weeks ago Followers Follow THIS PREMIUM CONTENT IS LOCKED STEP 1: Share to a social network STEP 2: Click the link on your social network Copy All Code Select All Code All codes were copied to your clipboard Can not copy the codes / texts, please press [CTRL]+[C] (or CMD+C with Mac) to copy