G'day, Dimitri speaking from exercises.com.au. Today we're doing glute exercises. So we're
going to start off with a deadlift, we're going to move on to a glute bridge, and we're
going to do some donkey kicks, and then finish off with our kick thrusts. So you can start
with that deadlift. So we've got our barbell in position here ready to go. I like to have
one foot forward, one foot back. At the top of the movement, we're just going to get that
extra glute by squeezing those glute muscles. So we want to have a nice bend straight, so
our feet straight, slightly bent through those knees, all the way down straight, so we're
really getting those hamstrings lower back, and at the top of the movement, we're just
going to squeeze. So we're going to lock and squeeze, really lock those glute muscles up
nice and tight, squeeze, and then back down again. So, hammies, lower back, glutes, and
at the top of the movement, get an extra bit of glute exercising by just squeezing isometrically.
So lock it all up tight, lock up the quads, lock up the glutes, lock up the lower back,
and then back down again, all the way down, up at the top of the movement, squeeze and
lock. Really lock those glutes in nice and tight, you get an extra bit of icing if you
hold through those glute muscles, squeeze it up, lock it up nice and tight. Let's move
on to our next one, which is our glute bridge. So we're going to lie down here, and our backs,
nice and flat, from here, feet shoulder width apart, just outside of your shoulders, and
we're just going to come up, hold, and squeeze. So from here, we want to make sure that we're
nice and straight through our torso, just going to squeeze those glute muscles nice
and tight, squeeze, hold, tilt the pelvis. So in this top position here, we still want
to tilt the pelvis back towards your torso, have your hands down by your sides, arms facing
down, lock yourself in, and then return back to our starting position. So we're just going
to come down nice and flat, imagine peeling your spine up and down off the ground. So
from here, first movement is tilting the pelvis up towards our torso, lifting the spine up,
all the way up to the top, pushing up as high as we can, lock those glutes into place, squeeze,
lock, hold, isometrically hold back, push it up as far as you can, squeeze, and then
relax, return that spine down back to our starting position. Just really make sure that
top of the movement that you're squeezing, isometrically holding those glute muscles
in place to move on to our next one, which is going to be our donkey kicks. So from here,
we're going to be down onto our mat again, just going to come down onto our hands, onto
our knees. From here, we want to keep the leg into that, we don't want to straighten
the leg out, we want to keep the leg into that 90 degree position and simply rotate
from the hip. So down to that position here, rotate from the hip so it stays in that 90
degrees, up to there, lock it in nice and tight, so you're really locking that glute
muscle in, squeezing it isometrically, return it back to the starting position, control
it so that you're really not letting that leg drop, should be a nice, slow movement.
At the top of it, squeeze, lock, hold, that way that glute's really locking into place,
really isometrically holding that glute muscle. Obviously it's a single leg movement, so
make sure you're doing exactly the same on the other leg, right up, squeeze, lock, hold
that glute, back down to our starting position, so really control it, lock your core muscles
on tight, at the top of the movement, really locking that glute muscle, so you're locking
it in, that's really isometrically holding, finish off with our thrusters. So we've got
our bench in position here, all we're going to do is we're going to come out, so our feet
are out, and our shoulders are simply resting on the bench. From here, we want our hips
to be down, and all we're going to do is push up as high as you can, lock those glutes
into position, and then back down again. So it doesn't matter what you do with your hands,
as long as you're nice and deep for those hips to start with, and then pushing right
up, squeeze those glutes, lock them into position, hold it there for as long as you can, squeeze,
lock, hold, back down to our starting position, so nice and low, really ensuring at the top
of the movement that you squeeze, lock, hold those glutes, lock up all your core muscles
nice and tight, especially those glute muscles, and then back down to our starting position.
So that's our glute exercises for today, started with our deadlift, went on to our glute bridge,
then we did some donkey kicks, finished off with our hip thrusts. Search your exercises.com.
That are used for more great exercising workouts, and we'll see you next time.
