Squats:
- push your butt back, make sure
you’re lowering down at least
parallel to the floor
- keep shoulders back, chest up
- push up through the heels
- squeeze glutes at the top
- inhale on the way down, exhale
on the way up. This will help push
the weight up easier.
Floor Seated Band Abduction:
- squeeze glutes hard throughout entire
movement, keep it slow and controlled
Smith Hip Thrust:
- when pushing the weight up,
push through your heels
- keep feet slightly turned out
and a little over shoulder width apart
- put resistance band under the knees
- squeeze glutes hard at the top
of the movement
Lying Leg Curl:
- keep toes pointed in order to feel
the exercise more in the hamstrings
- make sure movement is slow
and controlled
Cable Pull Through:
- have feet in a wide stance, over shoulder width apart
- push hips back and lower your upper body
so it’s close to parallel to the floor. Let the knees
have a small natural bend with the movement
- keep lower back tucked, do not arch your lower
back, this better activates the glutes.
- think about moving hips forward and back
when doing this exercises, not up and down.
Unlike a squat where you bend your knees to
move up and down, you want to push your hips
back and then squeeze forward. Visualize doing
the Smith Machine Hip Thrusts standing upright
and that should help you with your form
Cable Kickback:
- keep lower back tucked, don’t arch
or it will take the glutes out
of the movement
- make sure the exercise is controlled,
really squeeze your glutes at the top
Smith Machine American Deadlift:
- use a step to increase your
range of motion
- position your body so you’re directly
over the bar and it stays against your
legs throughout the entire exercise
- keep lower back tucked through entire
movement. Think about pushing your
hips back and bringing them forward
- have a small bend in the knees
- only lower bar just under the knees
to keep muscle tension in the glutes.
-when bringing the bar up focus on
squeezing the glutes and using them
to bring the bar up.
Dumbbell American Deadlift:
- same steps as above for Smith Machine American Deadlift
Banded Side Steps:
- step side to side, squeeze glutes
throughout entire movement
Glute Bridge:
- make sure the lower back is flush
against the floor. Keeping a posterior
pelvic tilt protects the lower back and
better activates the glutes.
- keep feet a little over shoulder width
apart, push through heels on the way up
- squeeze glutes at the top
Sumo Deadlift:
- keep a very wide stance, make sure
shoulders are not rounding forward
- push your butt back, and really
squeeze when coming up
- keep bar against body throughout
exercise
Feet Elevated Banded Glute Bridge:
- push weight through heels, squeeze
glutes throughout entire movement.
Make it slow and controlled.
Banded Jump Squats:
- squeeze glutes throughout
exercise
Lying Hip Abduction:
- keep knees slightly bent, keep it
as a small movement
Band Kickbacks:
- lean forward, pulse legs
while squeezing glutes
- keep lower back neutral
Seated Band Abduction:
- keep movement slow and
controlled, squeeze glutes