Shapely Glutes Workout

Add symmetry to your physique

Shapely Glutes Workout - Add symmetry to your physique
Hi FitnessRx for Women Followers!

Shapely Glutes Workout - Add symmetry to your physiqueToday I want to do a strict glute-training workout! Having shapely glutes not only looks nice, it also gives your physique symmetry and strength. I’ve seen women who have over-dominant hamstrings, which makes their glutes appear small or underdeveloped. This workout, whether done alone or added into your quad day, will maximize muscle hypertrophy for the derriere (wink)!

When training glutes, it is important to engage the muscle the entire time and keep movements slow and controlled. I promise your booty will be on fire when controlling this muscle group during your workout!

Heather’s Glute Training

Standing Single-leg Heel Press
5 sets/12 reps each leg
• Keep hips tucked under you and abs tight
• Press directly backward with heel, engaging glute muscle
• Slowly return to starting position
• Keep tempo slow and controlled
• 30-second rest in between sets

Single-leg Lying Glute Raises
5 sets/12 reps each leg
• Start by lying on a mat with one leg elevated
• Keep arms at your side, palms facing down on the floor
• Elevate glutes upward, pressing through heel
• Raise glutes and lower back off mat
• Keeping leg elevated entire set, lower glutes down just before touching floor
• Complete entire set for one leg, then switch
• No rest period— just keep switching legs

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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