5 Moves that Work your Core and Glutes at the Same Time
Core & Booty, Butts & Guts, Abs & A$$ - these are easily the most common searched terms when it comes to finding workouts that target particular muscle groups. Both your core and your glutes are key muscles when it comes to everyday life. From lifting heavy items, to your posture, or the way you walk down the street- it’s important to keep both of these muscle groups strong. The best part is that they work closely together, so pairing core and glutes into a workout is even more beneficial than targeting them individually. We’ve put together 5 different moves you can do on a regular basis to help strengthen your body and better your movement overall.
Plank Glute Kickback
Start on all fours, with your wrists and shoulders aligned and your knees at 90 degrees. Keep your back flat and push your palms into the floor. Engage your core and create a straight line from your head to your feet. Kick your right leg upwards as high as you can. Hold for five seconds and then return to plank position. Do the same on your left leg and continue alternating until you have performed 15-20 reps per side.
If you want a little more of a challenge, try doing a push-up between each rep.
Reverse Lunge with a Twist
As you step back into your reverse lunge, use your core to twist your torso over your front knee. As you return to center, plant your front foot and draw your knee back up toward your chest.
Perform 20 reps per side.
Single-leg Romanian Deadlift
Standing on one leg, lean forward while raising your other leg back behind you, then engage through your glutes and core to return to stand.
If you want a little more of a challenge, try to keep your back toes off of the floor the entire time you’re moving, or hold a weight to your chest.
Perform 15-20 reps per side.
Single-leg Glute Bridge
Lying on your back with your feet planted firmly on the floor, raise one foot up towards the sky. Press through your heel to lift your butt off the ground, and squeeze through your glutes when you reach the top.
Perform 15-20 reps on one side and then switch to the other.
Lateral Lunge with a Knee Drive
Begin standing tall with your feet about hips width apart. With control, step your right leg out to the right coming into a lunge. Your left leg should be straight and your right knee bent.
With most of your weight on your right leg/foot, push through your right heel as you simultaneously drive your right knee up and off the ground. Keep your foot flexed. Return to a standing position.
Complete two sets of 15-20 reps on each side.
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