Rush-Proof Muscle Building: Quickly Work Out Your Large Muscles for Optimal Results in Minimal Time
In a workout designed by British fitness and strength coach, Harriet Harper, you can strengthen and tone your glutes using just a set of dumbbells and a resistance band. This workout, available on Harper's popular training app HHF method, includes four moves that specifically target the glutes.
First up is the Bulgarian split squat, a unilateral exercise that works one leg at a time. To perform this move, stand in front of a bench or chair, take a step forward, and place your right foot behind you on the raised surface. Keeping your left shin vertical, bend your knees and push your butt back to lower your body, so you're squatting over your left leg.
The workout also includes the dumbbell Romanian dead lift (RDL), a hip hinge movement that focuses on the glute muscles. To do this exercise, stand with feet hip-width apart and hold a pair of dumbbells either at the front or the side of your legs. Keep your core engaged as you hinge at the hips, pushing your butt back and lowering the dumbbells to just below the knee.
Another move in the workout is the single-leg dumbbell hip thrust. To do this, sit on the floor with your back against a bench or couch, with your legs bent and feet in front of you. Hold a dumbbell against your right thigh, keep your pelvis level, and thrust your hips up, so they're in line with your shoulders, lifting your left leg into the air while keeping it bent at the knee.
Banded lateral kicks are another move in the workout. Stand with a wall on one side, loop the resistance band around the shins or just above the knee, brace your core, balance on one leg, and raise the other leg to the side using the glutes.
These exercises not only strengthen and tone the glutes but also help with walking, running, and jumping. The glutes are large muscles found in the backside that play a crucial role in these movements. Keeping the glutes strong can help avoid falls and reduce the risk of injuries.
Band-assisted lateral kicks can be done at home using a resistance band, making this workout accessible for everyone. So, get your dumbbells and resistance band ready and start working on those glutes!
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