How To Do Glute Exercises

Here we go. Hi, my name is Richardo Macedo, I am from R-Fitness in Kensington, London. We are going to show you how to do some exercises and present you with few guidelines.

So let's get ready. Hi, so how to do glute exercises? I am going to show three to four exercises, for the bum, glutes, how to work them efficiently and nice. Okay? We are going to start from plea squats, hands over here, legs right open, open a little bit more, that's good, stick your bum out, keep your posture, go all the way down, work on your legs and work on your glutes, good, as low as you can, good, good, good, good, go.

Perfect. You can do fifteen repetitions, three sets of fifteen, nice workout. So the other one is against the wall, you are going to keep your posture, and going to raise your leg all the way up, here, and keep your hip straight, good.

Done fifteen? You are going to keep your leg high just tilting. Little bit, yeah, good good. Another fifteen repetitions and switch legs.

Then, the other side. Good. Keep hip straight.

Don't forget to breathe. Then fifteen, and stay up and tilt. Another fifteen repetitions, good, relax.

Then we go down to the floor, same exercise kickbacks with slight, bit more angle. Keep you back straight. Not too high, now your are going to go all way forward and stretch your glutes.

And go. Then fifteen, what you do? Same thing on the other side. All the way forward, oh good.

Perfect. Good, good, good. So that's three of them.

The other one, I am going to ask her to lie on her back, hands besides you. You are going to do the pelvic floor. And lift your hips off the ground.

Squeeze your glutes, every time you go up, squeeze them together. If that's too easy, a way to increase intensity, you do in one leg, just a second. I am going to ask to put your leg over here.

Keep your hips straight and raise in one leg. That's another variation, where you can use more one side and increase intensity. Switch sides.

One more and done. Again, three sets of fifteen, you are done. So that's all for today, Thank you very much.