Build Better Glutes
0| Health Benefits | Description |
|---|---|
| Improved Posture | Strengthening your glutes supports your lower back and hips, helping you stand taller and move with better alignment. |
| Increased Strength | A stronger glute muscle boosts your power for lifts, runs, and daily movement efficiency. |
| Enhanced Mobility | Glute activation improves hip flexibility and stability, allowing smoother and pain-free movement. |
⏱️ Exercise & Rest Tracker
| Set | Reps | Rest Between Sets | Notes |
|---|---|---|---|
| 1 | 15 | 30 seconds | Focus on squeezing glutes at the top |
| 2 | 15 | 30 seconds | Keep your core tight and controlled |
| 3 | 20 | 45 seconds | Add a 3-second hold at the top |
🔥 Guided Instructions
Warm-Up
Start with 3–5 minutes of light movement like jogging in place or bodyweight squats to get your hips and glutes warm. Warming up activates the muscles you’ll target and reduces the risk of injury.
Exercise Form
Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. Keep your arms by your sides. Press through your heels and lift your hips toward the ceiling until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, hold for a second or two, and slowly lower back down.
Breathing & Control
Inhale as you lower your hips to the mat, and exhale as you drive them upward. Maintain a steady pace—focus on muscle contraction rather than speed.
Cool Down
End the session with gentle stretches such as hip flexor and hamstring stretches to release tension. Take slow, deep breaths to help your muscles recover and prepare for your next session.