Glutes Circuit 

 

Side Lying Leg Lift

- Lie on one side and lift the upper leg towards the ceiling.

- Keep the knee straight and aim to keep the top foot parallel with the ceiling. 

- Do not allow the top leg to drift forwards or backwards.

Side Lying Leg Lift With Ball

- Start with the side lying leg lift, to progress, add a ball against a wall behind the top leg.

Side Plank

- In side lying, hold this position, aim to keep the head and neck in line with the rest of the body and the shoulder away from the ear.

Side Plank

- In side lying, hold this position, aim to keep the head and neck in line with the rest of the body and the shoulder away from the ear.

- To challenge you further, lift the top leg towards the ceiling. 

- Aim to keep the hips stacked on top of one another.  Hold for a couple of seconds and then slowly lower.

Band Walks

- Tie a resistance band around your lower thighs. 

- Walk sideways in mid-squat as shown in the video. 

- To progress this exercise either work into a deeper squat position or move the band further down your legs.

Wall Press

- Stand next to a wall.

- Push your thigh into the wall, hold for 30 seconds.

- 3 reps on each side, aim to keep the standing knee slightly bent.

IMG_5319.HEIC

Single Leg Squat

- Balance on one leg and bend you knee over your toes.  

- Focus on control.