Who said squats are the only way to work your glutes? Add these exercises from NAC Trainer, Brian Munoz into your glute regimen!

1. Hamstring Curl with Swiss ball

  • Begin on the floor laying on your back with your feet on top of the ball.
  • Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
  • Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
  • Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
  • After a brief pause, return to the starting position.

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2. Progression: One leg suspended

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3. Bulgarian Split squat

  • Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other.
  • Stand in a staggered stance, your left foot in front of your right. Set your feet 2 to 3 feet apart.
  • Place just the instep of your back foot on a bench. When you’re doing split squats, the higher your foot is elevated, the harder the exercise.
  • Your front knee should be slightly bent.
  • Brace your core.

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4. Progression: Dumbells in rack position.

 

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