BOOTY BANDS WORKOUT: GLUTE FIRMING EXERCISES WITH KINETIC BANDS
Complete this workout 2-3 times per week
SINGLE LEG GLUTE BRIDGE: The single leg glute bridge is a lower body exercise that targets the glutes, hamstrings, and core. Along with strengthening those muscles, it also helps build power and stamina. There are many different variations of this exercise, all of which help to improve posture, decrease lower back pain, and strengthen your core muscles.
Repetitions: 15-20 (Each Leg)
1. Start lying on your back with your knees bent and your feet flat on the ground, hip-width apart.
2. Tighten your abdominals as you lift your hips off the ground, while pushing through your heels. At the top of the bridge, raise one leg straight up with a slight bend in the knee. (Hold this position for 3 seconds).
3. Slowly lower your hips down (just above the ground), then raise them back up and hold the position for 3 seconds. Important: When lowering your hips, do not change the position of the leg in the air. Your extended leg should remain up with a slight bend in the knee for the first half of the set.
4. Repeat with the same leg. Once you have finished the 15 reps, switch legs and repeat the exercise with the opposite leg.
Exercise Variation – Glute Bridge: (Beginner)
Instead of raising one leg in the air, keep both feet flat on the ground and pulse with your hips only. Once you have mastered this version, then move on to the single leg glute bridge.