3 Moves for Toned Glutes

Tighten Up with Squats and Lunges

3 Moves for Toned Glutes - Tighten Up with Squats and Lunges
What is one area of our physiques that we always want to keep in tip-top condition and make continual improvements on? I’m sure it varies with each of us, but most women I talk to want to improve their glutes. So we are going to do a few exercises I have not discussed yet to get your rear in gear!

During training, is important to really focus on the muscle group you are working on to keep that mind-muscle connection. I like to keep content tension in the gluteus while performing each exercise. This really helps you feel the burn and see the results you are working so hard for!

Heather’s Gluteus Workout

3 Moves for Toned Glutes - Tighten Up with Squats and LungesBench Drop Squats

3 Moves for Toned Glutes - Tighten Up with Squats and Lunges5 sets 20 reps
• Stand slightly farther than shoulder-width apart with your feet on two separate benches or boxes.
• Hold a dumbbell with both hands, hanging right between your legs.
• Squat all the way down to a 90-degree angle with your legs, letting the dumbbell drop below the benches.
• Squeeze your glutes back up to standing, feeling the tension the entire set.
• Repeat 20 times per set.
• Make sure your knees stay above your toes and keep your back straight.
• Form is crucial to maximize results and prevent injury.

Box Single-leg Lunges

5 sets 20 reps per leg
• Place one foot on center of box.
• Have other foot on the ground and drop into a deep lunge.
• Press through heel on the box, squeezing glutes and keeping core tight.
• Elevate lunged leg all the way up to a 90-degree angle while straightening leg on box.
• Complete entire reps on one leg, then switch.
• You can balance by extending arms straight out from body or placing hands on hips.

Bench Single-leg Drop Lunges

5 sets 20 reps
• Stand facing away from bench.
• Extend one leg behind you, placing toes on a bench
• Drop into lunge, keeping back straight and abs tight.
• Keep foot on bench for entire set, then switch legs.
• Alternate legs with 30-second rest in between sets.
• Hold dumbbells or weight plates to increase intensity.


Heather Dees

Heather Dees is a Top 5 IFBB Figure International and Top 4 IFBB Figure Olympia champion. She is a Species Nutrition Elite sponsored athlete as well as TMarie Suits Sponsored Athlete. She is a Figure and Bikini Coach, Cosmetologist and Master Esthetician. For more with Heather, check out her “Training Journals” online with FitnessRx for Women.

Find more of Heather on:

Muscular Development
Heather's Website

For appearances, contact Fitness Management Group

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