According to Brady, this workout activates the muscles inyour glutesto give your backside a muchtighter, fuller appearance.
“Beginners should start without any weights first to become familiar with the form.
Okay, now let’s get to it!
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Grab your dumbbells or kettlebells, yoga mat, water bottle, and toweland gear up to sweat.
Perform 12 to 15 reps of each movement, taking a 15-second breather in between exercises.
Complete 3 to 4 rounds of each circuit, and rest for 1 minute in between rounds.
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You’ll begin with your feet hip-width distance apart.
Bring your body down into a classic squat, making sure your knees don’t go over your toes.
Keeping the dumbbell close to your chest will help with balance.
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Rise back up to standing, squeezing your glute muscles.
Grasp the dumbbell head or kettlebell with both hands.
check that your spine remains straight as you lower into a squat and bring the weight between your legs.
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Brady instructs to assume a wide stance.
With your back straight and core tight, raise back up to the starting position,” she says.
Stand up straight, making sure both feet are facing forward.
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Then, bring your left foot to the left side.
Your right leg should remain extended while you perform a squat with your left leg.
Complete 15 reps for each leg.
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Position your feet shoulder-width distance apart, and hold a dumbbell in each hand.
This counts as 1 rep.
The dumbbells should remain close to your body throughout the exercise; keep things controlled and slow.
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Glute Bridge with Dumbbell
Are your glutes on fire?
We’re not done just yet!
It’s time to move onto the Glute Bridge with Dumbbell.
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Position yourself on your back and bend your legs, making sure your feet remain flat on the floor.
Put one of the dumbbells on your pelvic area, holding it in position.
Use your heels to push your pelvis up until your torso and thighs become aligned.
Hold this position for 30 seconds before bringing your pelvis back down to the ground.
Contract your glute at the top of the exercise and hold for a second.
Return to the starting position, ensuring your knee does not touch the ground."
This counts as 1 rep.
Perform 15 reps for each leg.
