Caroline Girvan - 10 MIN BOOTY WORKOUT at Home | Glute Activation | No Equipment
10 minute glute workout at home to isolate and activate the entire glute muscles, hips and hamstrings for booty activation. For this at home glute workout, all you need is a mat! You can also use any small mini band or if you have a larger resistance band simply double it up for extra resistance though I do sometimes like to use no equipment to increase my mind to muscle connection within the glutes. The Glute exercises are performed for 30 seconds, and straight onto the next exercise! STRAIGHT LEG RAISE PULSES (same leg) STRAIGHT LEG RAISE PULSES (same leg) DONKEY KICK DONKEY KICK PULSES (same leg) DONKEY KICK DONKEY KICK PULSES (same leg) FIRE HYDRANT FIRE HYDRANT PULSES (same leg) FIRE HYDRANT FIRE HYDRANT PULSES (same leg) STRAIGHT LEG SIDE RAISE STRAIGHT LEG SIDE RAISE (switch leg) PULSES PULSES (switch leg) CIRCLES (switch direction half way!) CIRCLES (switch direction half way!) GLUTE SQUEEZE GLUTE SQUEEZE OPEN & CLOSE Below are some important tips in order to really get the most out of this workout!!! When performing the straight leg lifts (side lifts or straight leg lifts) endure leg is tight; squeeze your quad!!! Again, when doing the pulses, same applies: keep that leg tight!! During the donkey kicks, it is important to aim the HEEL to ceiling and not the foot to increase the activation so really aim the heel of foot to ceiling!!! During the front lying raises, squeeze the glutes to lift the thighs of the mat! These specific exercises are perfect for a beginner to glute activation exercises and for those not new, these are a great warm up, a main workout or burnout to finish! I hope you enjoy this quick yet intense glute workout! And remember to really keep the moving leg tight!! And heel to ceiling during those donkey kicks!!!
10 minute glute workout at home to isolate and activate the entire glute muscles, hips and hamstrings for booty activation. For this at home glute workout, all you need is a mat! You can also use any small mini band or if you have a larger resistance band simply double it up for extra resistance though I do sometimes like to use no equipment to increase my mind to muscle connection within the glutes. The Glute exercises are performed for 30 seconds, and straight onto the next exercise! STRAIGHT LEG RAISE PULSES (same leg) STRAIGHT LEG RAISE PULSES (same leg) DONKEY KICK DONKEY KICK PULSES (same leg) DONKEY KICK DONKEY KICK PULSES (same leg) FIRE HYDRANT FIRE HYDRANT PULSES (same leg) FIRE HYDRANT FIRE HYDRANT PULSES (same leg) STRAIGHT LEG SIDE RAISE STRAIGHT LEG SIDE RAISE (switch leg) PULSES PULSES (switch leg) CIRCLES (switch direction half way!) CIRCLES (switch direction half way!) GLUTE SQUEEZE GLUTE SQUEEZE OPEN & CLOSE Below are some important tips in order to really get the most out of this workout!!! When performing the straight leg lifts (side lifts or straight leg lifts) endure leg is tight; squeeze your quad!!! Again, when doing the pulses, same applies: keep that leg tight!! During the donkey kicks, it is important to aim the HEEL to ceiling and not the foot to increase the activation so really aim the heel of foot to ceiling!!! During the front lying raises, squeeze the glutes to lift the thighs of the mat! These specific exercises are perfect for a beginner to glute activation exercises and for those not new, these are a great warm up, a main workout or burnout to finish! I hope you enjoy this quick yet intense glute workout! And remember to really keep the moving leg tight!! And heel to ceiling during those donkey kicks!!!