6 minutes GLUTES workout for GOOD GAINS in the RIGHT PLACES by THE KING OF SQUAT
Warm-up (30 seconds):
Light jogging in place
Hip circles (forward and backward)
Knee to chest stretches
Workout (3 minutes):
30 seconds: Glute bridges: Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top.
30 seconds: Fire hydrants: Get on your hands and knees. Lift one leg out to the side, keeping your knee bent at a 90-degree angle.
30 seconds: Single-leg glute bridge: Lie on your back with one knee bent and the other leg extended. Lift your hips off the ground, squeezing your glutes.
30 seconds: Clamshells: Lie on your side with your knees bent and stacked. Lift your top knee towards the ceiling, keeping your feet together.
30 seconds: Walking lunges: Step forward with one leg, bending both knees to a 90-degree angle. Push back to the starting position and repeat with the other leg.
30 seconds: Squat pulses: Stand with your feet shoulder-width apart and lower into a squat position. Pulse up and down, keeping your weight in your heels.
Cool-down (30 seconds):
Hold a forward fold, touching your toes.
Child’s pose
Remember:
Maintain proper form to avoid injuries.
Listen to your body and rest when needed.
You can increase the intensity by adding resistance bands or weights.
For a visual guide, search for “6-minute glute workout” on YouTube.
By doing this workout regularly, you can strengthen your glutes and improve your overall lower body strength and stability.