Glutes exercise with anatomy painting #glutes #exercise

Strengthen that dump truck... that cake... that peach... the world needs it.

• This is such a great way to improve stability of your hips, control of the knee, and help you progress toward doing a pistol squat (single-leg squat). By hinging and sitting back prior to bending your knee, it loads the glute. This will provide a NICE burn in the cheek.

Cues to make this the gnarliest possible glute burn:
Stand on an object that lifts you off the ground a little bit. You can build this height up as you get better with the below cues.
Hinge at the hips and sit back before bending the knee.

As you bend the knee, make sure that your knee stays in line with the foot.
Lift the opposite leg slightly and keep it straight.
Your goal is to touch the ground with the lifted leg by continuing to bend the standing leg (and still sitting back).

Take note of your pelvis. Watch yourself in the mirror or record yourself. Does your hip drop on the side with the lifted leg? Does your hip shoot to the side on the same side as the standing leg? Keep the pelvis level with the ground as much as possible.

As you get stronger and are able to keep the knee in line with the foot and pelvis level, add some weight in the goblet position and/or increase the height of the object you are standing on.

If you work on this weekly, you will eventually be doing pistol squats!

[sunilthomas]

Please let the lady do the demonstration and you explain it to us