Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width.
A good way to work your glutes and core muscles with an explosive bodyweight exercise, mule kicks also put stress on your arms and shoulders, making it a total-body workout.
A Must-Do Glute Exercise – The Glute Bridge. And the Glute Bridge is one of those bodyweight exercises you need to include. Glute Bridge Form: Bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side.
How To Do The Glute Bridge
- Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
- Lift your hips off the ground until your knees, hips and shoulders form a straight line.
- Hold your bridged position for a couple of seconds before easing back down.
From an all-fours position, you lift your leg up to the side to engage your glutes. (Check out STACK's Glutes page.) The exercise specifically targets the gluteus medius, the muscle responsible for moving the leg sideways away from your body (technically termed abduction).
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell.
The standing Cable kickbacks is one of the best butt exercises for women to strengthen and shape their gluteal muscles. Perform this glute exercise by attaching a cuff around your ankle and standing in front of the cable pulley machine or where tubing is attached.
SINGLE LEG BRIDGE INSTRUCTIONS. 1. Lie on your back with your arms by your sides, knees bent and feet flat on the floor. 2. Raise one leg and lift your hips as high as you can.
Bodyweight Hip Thrust (a.k.a. Back-Elevated Glute Bridge)
- Start with your shoulder blades against a bench, and your arms spread across it for stability.
- Take a big breath in, blow your air out fully, and brace your core.
- Squeeze your glutes, lift up your hips, and hold a second or two.
The Glute Bridge is one of the most effective exercises to tone the glutes and the hamstrings. This lower body workout isolates and strengthens the glutes, hamstrings, the core stability muscles, the hip muscles, the lower back muscles, and strengthens the stabilization of the spinal cord.
The pile squat is a version of the squat exercise that is performed with a dumbbell and strengthens the glute, abdominal and leg muscles. Grab onto a dumbbell with both hands in the center of your body making sure that you keep your knees slightly bent and your back straight.
Although the bridge is an effective glute-toning exercise, it also works the rest of your core, which includes your rectus abdominus, erector spinae, hamstrings and adductors. More advanced variations spread the tension a little more by working your hip flexors, quads and obliques.
The bridge helps to reduce lower-back pain as well. It works the hamstrings, lower back, abs, in addition to the glutes. With many of the benefits similar to that of a squat, another plus for the glute bridge is that it does not place any pressure on the lower back.
Russian twists are one of the best ways to work your obliques, the muscles that help rotate your torso. The obliques are often neglected by bodybuilders seeking a tapered torso, women who want a smaller waist and fitness fanatics obsessed with the "8-pack."
Strength training. Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) as well as the hamstrings. A long lunge emphasizes the use of the gluteals whereas a short lunge emphasizes the quadriceps.
Squats and lunges both use glutes, quads and hamstrings. However, a single leg exercise, such as lunge, activates more the gluteus medius muscle for stabilization on one leg. Leaning forward in a lunge means more work for glutes and hamstrings. Squatting to parallel uses mostly quads.
If you are trying to build muscle and strength in the lower body, hold the lunge position longer, two to three seconds is good. The longer you hold the lunge, the more fatigued the muscles will become. The movement part of the lunge exercise requires balance and coordination so if that is your goal, do more reps.