references
International Journal of Sports Physical Therapy: "Assessing and Treating Gluteus Maximus Weakness – A Clinical Commentary"
Gait Posture: "Comparison of Elliptical Training, Stationary Cycling, Treadmill Walking and Overground Walking"
This 20-minute elliptical workout raises your heart rate while strengthening your glutes.
Image Credit: LWA/Dann Tardif/DigitalVision/GettyImages
Image Credit: LWA/Dann Tardif/DigitalVision/GettyImages
Check out more of our 20-minute workouts here — we’ve got something for everyone.
Resistance of 6 at 70 RPM 3 minutes Resistance of 9 at 80 RPM, add 1 point per minute 3 minutes Get off the elliptical and do floor exercises 10 reps per move Resistance of 10 at 80 RPM 4 minutes Get off the elliptical and do floor exercises 10 reps per move Resistance of 11 at 80 RPM 3 minutes Resistance of 6 at 70 RPM 1 minute
Source: Brittany Hammond
Source: Brittany Hammond
Sets
2
Reps
10
Body Part
Butt and Legs
Lie on your back with your feet flat on the floor and knees bent. Bracing your core, press your heels into the ground to drive your hips up until your body forms a diagonal line from the top of your knees to your shoulders. Squeeze your glutes at the top. Lower your hips back down to the ground to return to the starting position.
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Sets
2
Reps
10
Body Part
Butt and Legs
The glute bridge is effective using only your body weight, however, you can also place a weight at your hips to make it more challenging. Try to really focus on isolating your glutes (not your lower back) to lift your hips.
Stand with your feet wider than shoulder-width apart and your toes turned out at a 45-degree angle. Clasp your hands together at your chest. Hinge your hips back, bend your knees and lower down until your thighs are as close to parallel to the floor as possible. Drive your knees out over your toes. Press through your heels to stand back up and return to the starting position.
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Make the sumo squat more challenging by holding a dumbbell or kettlebell with straight arms between your legs.
Stand with your feet hip-width apart and hold a dumbbell in each hand, palms facing you.
Hinge your hips back and soften your knees, tracing the weights down your legs until you feel tension in the back of your legs, about mid-shin height.
Make sure your back is straight, your core engaged and your shoulders are down and back.
Drive through your feet into the ground to stand back up and return to the starting position.
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For a less challenging version of the dumbbell deadlift, try it without the weights and lace your fingers together behind your head, hinging at your hips. This is also a great way to learn proper deadlift form because it keeps your back from slouching.
Sets
2
Reps
10
Body Part
Legs
Stand with your feet hip-width apart and hold a dumbbell in each hand at your shoulders with your palms facing you. Hinge your hips back, bend your knees, and lower your butt back and down until your thighs are as close to parallel to the floor as possible. Drive your feet into the ground to stand back up and return to the starting position. Squeeze your glutes at the top of the move.
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Sets
2
Reps
10
Body Part
Legs
Start with your feet hip-width apart. Take a big step to the right side, pushing your hips back and bending your right knee. Make sure your right ankle is aligned with your right knee. Your left leg should be straight without locking out your knee. Both feet should be flat on the floor and parallel to each other with toes pointing forward. Drive through your right leg to step your foot back to the starting position. This is 1 rep. Repeat on your left leg, alternating legs.
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Progress the lateral lunge by holding a dumbbell or kettlebell with both hands “goblet style” at your chest.
International Journal of Sports Physical Therapy: "Assessing and Treating Gluteus Maximus Weakness – A Clinical Commentary"
Gait Posture: "Comparison of Elliptical Training, Stationary Cycling, Treadmill Walking and Overground Walking"
