Glutes

Strengthening your glutes will help improve your posture, improve your athletic performance and also reduces the risk of injury.

Download the Glutes Plan

Click here to download the Scitec Nutrition Bikini Body Plan's Glutes segment today.

Stability Ball Hypertensions

Rep-Range:

3-4x20-30

Tempo:

Normal

Jess's Tip:

Work to full range of movement

You can extend the arms out front to make it more difficult or cross over under your chin to make it easier

Single Leg Hip-Bridges

Rep-Range:

3-4x20-30

Tempo:

1210

Victoria's Tip:

2 second hold at the top

Focus on correct pelvic tilt

Stability Ball Reverse Hyperextensions

Rep-Range

3-4x20-30

Tempo

Normal

Victoria's Tip

Focus on correct pelvic tilt; you should feel the glutes work more than the lower back arch; thrust the pelvis into the ball and try to keep it that way while you lift the legs up with your glutes

Frog pumps with a power-bag

Rep-Range:

3-4x20-30

Tempo:

1210

Jess's Tip:

Set up with your lower-back pushed into the floor; this should be the pelvic tilt you hold throughout the set

Push through the heels up as high as you can and swueeze your glutes 

Curtsy Lunges - weighted

Rep-Range:

3-4x20-30

Tempo:

Normal

Jess's Tip:

Reps are for one leg at a time of 20 reps (advanced) or alternating sides of 30 (beginner)

Keep your body upright as you move up and down

Hips should stay under the weight

Push through the front heel, to not let it elevate

Bum Raises

Rep-Range:

3-4x20-30

Tempo:

Normal

Victoria's Tip:

Lift your bum in the air as high as you can, do not swing

Squeeze glutes at the top and control down

Split Lunges

Rep-Range:

3-4x20-30 or 12-15 with dumbells

Tempo:

1210

Jess's Tip

Push through the front heel

Slightly lean forward to emphasise glute engagement at the bottom

Make sure you go full depth

Kickback matrix

Rep-Range

3-4x10-10-10

Tempo:

Normal

Victoria's Tip:

On all fours or standing with cable extensions (for more advanced)

10 kicks to 3 different directions: out to the side, straight up, across to the other side

The key is to keep the pelvis stable and control the top of the movement where you squeeze your butt the most

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