Glutes Circuit
Side Lying Leg Lift
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
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.
Single Leg Squat
- Balance on one leg and bend you knee over your toes.
- Focus on control.