Begin on your hands and knees with your back as flat as possible and your core tight.
Raise one knee off the ground and begin moving your leg laterally as a dog would when it goes to pee on a fire hydrant. ( hence the name of the movement!)
Once you feel a good pinch at the top of the movement in your glute, further extend your lower leg outward at the knee before bringing it back in and returning your leg to the starting position before repeating for the designated amount of reps on each side.
Step Ups
Begin by setting our same side foot up on the sturdy bench or apparatus.
Step up through your heal that is on the bench until you’re leg is fully extended on that bench and slowly return to the starting position before repeating for the designated amount of reps consecutively on each leg.
Single Leg Glute Bridge
Begin by lying on your back with your arms and hands out to your side on the floor for stabilization.
With your knees bent and feet flat on the floor, begin to push through your heels so that your lower half raises up until it is level with your upper body and torso.
Squeeze your glutes, and slowly return back to the starting position and repeat for the designated amount of reps.
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