Glute Training 101: 50 Exercises For Great Glutes
- 36 mins on-demand video
- 1 downloadable resource
- Full lifetime access
- Access on mobile and TV
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- By the end of this course, you will have all the tools you need to strengthen and tone your glutes while preventing pain and injury!
Foam Rolling Moves to loosen up your hips, back, quads and hamstrings
Stretches to help you loosen and open up your body after sitting hunched over a computer all day
- Activation Exercises to get your glutes working and prevent and alleviate pain and injury
- Strength Training moves to strengthen and tone your glutes
- A complete Exercise Guide with videos of each move!
- No equipment is necessary; however the following pieces are recommended
- Mini Bands
- Foam Rolling Tools - Rollers and balls
- Weights - Barbells, Kettlebells, Dumbbells, Sandbags
- Sliders or Towels
- Step or Box
- Suspension Trainer - TRX or Jungle Gym XT
Our glutes are one of the most powerful muscles in our body as well as the biggest.
But because most of us sit all day hunched over a computer screen, our glutes aren't activated, which means they don't work when they are supposed to, leading to low back, hip and knee pain.
So all of your butt and leg workouts may not be getting you the results you want because your glutes aren't even engaging when you workout.
Instead your low back, hips and hamstrings may be doing work that they can't handle, which can lead to injury.
In this Glute Training 101 Course, we will provide you with everything you need to know to strengthen and tone your glutes while preventing and alleviating low back, hip and knee pain.
With over 50 exercises included in this course, we will show you how to develop a great glute training program complete with foam rolling, stretching, activation and even strength training moves.
So start strengthening and toning your glutes today! Don't suffer from pain a moment longer!
- Anyone who wants to strengthen and tone their glutes
- Anyone with low back, hip and/or knee pain
- Athletes looking to improve their strength and power
- Anyone with a desk job!
Welcome to the Glute Training 101 Course! This course is a complete guide to glute training with over 50 exercises to help you get strong, sexy glutes and alleviate low back, hip and knee pain!
Because most of us sit at a desk all day, we need to make sure to loosen up before we workout or we risk injury. A great way to loosen up tight muscles is with foam rolling. Here are some great foam rolling tools you should use to loosen up your hips, back and legs. Also check out the attached link to help you make and use the peanut shown in this video.
Once your muscles are at the correct length-tension relationships because of rolling and stretching, you can then activate your glutes. Activating your glutes before your workout means that your glutes will be doing the work they should be doing instead of your low back taking over. This means less risk for injury and strong, sexy glutes!
A $3 Mini Band is a must-have glute training tool. It is a great way to activate all three gluteal muscle fibers. Check out these basic mini band moves.
If you don't have a mini band, these quadruped moves (exercises done on your hands and knees) are a great way to activate your glutes. Do not rush through these movements. More time under tension, aka holding at the top and moving slowly with the reps, means more glute activation.
The deadlift is a great standing glute exercise. In this course, we will go over three deadlift variations to work your glutes, including the Single Leg Deadlift, Conventional Deadlift and Sumo Deadlift. We will demonstrate how to do the deadlift with both barbells and kettlebells although sandbags and dumbbells can also be used.