Build Better Glutes Using an Exercise Ball

Edited by angela, Alexander Avdeev, Anonymous

Welcome to VisiHow! My name is Angela Zakos. I am coming to you today from God Body Personal Training. This is the second tutorial on how to build better glutes, or glutei, with four different exercises using the ball. You can do the exercises from the comfort of your own home or at the gymnasium, if you choose.

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Steps

  1. 1
    The first exercise is the wall ball squat with the ball between us and the wall.
    The ball is at the base of our back right at the tailbone (coccyx). If we put it too high on the back, it is going to push us forwards when we squat down. The ball should be right at the tailbone.
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  2. 2
    We put our feet hip-width apart.
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  3. 3
    We need to make sure that our feet are far enough from the wall so that the knees do not go past the toes when we squat down.
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  4. 4
    From the standing position, we squat all the way down as far as we can go.
    If we can touch the ground with our fingers, it is great. If we cannot, we just work our way towards it.
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  5. 5
    We push up through the heels.
    Notice how the toes are lifted on the way up. It can be done to remember to push through the heels.
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  6. 6
    Another way we can do this is putting feet and knees together, same distance from the wall.
    Our knees are not going past the toes.
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  7. 7
    Again, we squat all the way down as low as we can go.
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  8. 8
    Then, we push up through the heels.
    If we have some small weights at home, and we want to make it a bit more challenging, then it will be the same thing if you hold them in your hands.
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  9. 9
    We do about 12-15 repetitions.
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  10. 10
    We squat all the way down.
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  11. 11
    We stand up.
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  12. 12
    The next exercise that will be shown is one version of the hip thrust that we can do.
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  13. 13
    We put our shoulders on the ball.
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  14. 14
    Spread our feet about hip-width apart.
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  15. 15
    From the starting position, we bring our buttocks as low to the ground as we can.
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  16. 16
    The we push up through the heel.
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  17. 17
    Once we get to the top, we have to focus on squeezing the glutei.
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  18. 18
    We go all the way down.
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  19. 19
    We go all the way up.
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  20. 20
    For this exercise, just like with the wall ball squat, we can do 12-15 repetitions.
    We can also work all our way up to 20.
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  21. 21
    For another version of the hip thrust that we can do with the ball, we actually going to lie down on a mat.
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  22. 22
    We place our feet up on the ball.
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  23. 23
    We put our feet and knees together.
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  24. 24
    We lie down flat.
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  25. 25
    From the starting position, we are going to push through the heels, keeping our legs straight.
    We go up.
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  26. 26
    When we get to the top, we are focusing on squeezing the glutei.
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  27. 27
    Our arms are down on the ground for balance.
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  28. 28
    We are pushing through the heels, squeezing the glutei.
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  29. 29
    For this exercise we do 12 to 15 repetitions.
    We can also work all our way up to 20.
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  30. 30
    For the last exercise, bring the ball in, just a little bit on the heels.
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  31. 31
    We are going to actually roll in to work the back of the hamstrings leading in to the glutei.
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  32. 32
    From the starting position, we go up.
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  33. 33
    We roll in as close to the glutei as we can.
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  34. 34
    Notice that we have to keep the buttocks in the air between each time.
    We make sure that we focus on squeezing the hamstrings, the back of the leg, and glutei every time we come in.
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    Those are four different exercises we can do from home or at the gym to build better glutei. Again, my name is Angela Zakos. If you have any questions or comments, please feel free to leave them below the video. Thank you for choosing VisiHow!
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Article Info

Categories : Sports

Recent edits by: Alexander Avdeev, angela

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