In need of a lightweight elevation that helps round out your butt and you can take just about anywhere? Incorporating workout wedges to your glute program will help you achieve that and more. The elevation and non-slip surface combination allow you to not only feel safe but also to push through your heels more effectively. When you’re able to push through your heels, this allows for better glute activation in every exercise. With better glute activation, your glutes will respond and shape up in all the right places, and that’s the overall goal, right? Talk about a win-win!
So grab a hold of some workout wedges and let’s build a better butt… after all, it is the largest muscle in our body!
|Elevated Single-Leg Glute Bridge ||4||10-12|
|Elevated Goblet Squat ||4||10-12|
|Elevated Single-Leg Deadlift ||4||10-12|
|Elevated Lunge ||4||10-12|
|Elevated Step-Up ||4||10-12|
Perform the following exercises in a circuit to feel the burn and achieve a challenging workout!
Elevated Single-Leg Glute Bridge
Place both workout wedges on top of each other on the ground. Lie on your back and place one foot on the top of the workout wedges. Lift your hips up off the ground and squeeze your glutes at the top of the movement. Then slowly lower your hips back down to the ground.
Elevated Goblet Squat
Place both workout wedges on the ground, facing outward on an angle. Ensure that they are a bit wider than shoulder-width apart. Step onto the workout wedges with a dumbbell or kettlebell. Ensure your feet are turned outward. Then lower your body into a squat position as your knees go out to the side. Slowly come back up, pushing through your heels, and squeeze your glutes at the top of the movement.
Elevated Single-Leg Deadlift
Place one workout wedge on the ground. Step onto the wedge with one leg. The leg that is on the workout wedge, keep your knee slightly bent, bend at the hip and extend your free leg behind you for balance. Lower your body until you are parallel, then return to the start position.
Place both workout wedges on the ground, facing inward about 2 feet apart. Place one foot in front and the other foot behind so both feet are on top of the workout wedge. With your dumbbells in hand, lower your hips until both knees are at a 90-degree angle. Make sure your front knee is not past your toes. Then use your front leg to press through your heels to return to the start position.
Place both workout wedges on top of each other on the ground. Grab your dumbbells, and using one leg, step up onto the workout wedge. As you step up, bring your other leg up and forward, hold for a few seconds as you squeeze and hold. Return to the start position.