Build Better Glutes Using an Exercise Ball
Edited by angela, Alexander Avdeev
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.
Steps
- 1The 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.The first exercise is the wall ball squat with the ball between us and the wall.
- 2We put our feet hip-width apart.
- 3We 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.
- 4If we can touch the ground with our fingers, it is great. If we cannot, we just work our way towards it.From the standing position, we squat all the way down as far as we can go.
- 5Notice how the toes are lifted on the way up. It can be done to remember to push through the heels.We push up through the heels.
- 6Our knees are not going past the toes.Another way we can do this is putting feet and knees together, same distance from the wall.
- 7Again, we squat all the way down as low as we can go.
- 8If 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.Then, we push up through the heels.
- 9We do about 12-15 repetitions.
- 10We squat all the way down.
- 11We stand up.
- 12The next exercise that will be shown is one version of the hip thrust that we can do.
- 13We put our shoulders on the ball.
- 14Spread our feet about hip-width apart.
- 15From the starting position, we bring our buttocks as low to the ground as we can.
- 16The we push up through the heel.
- 17Once we get to the top, we have to focus on squeezing the glutei.
- 18We go all the way down.
- 19We go all the way up.
- 20We can also work all our way up to 20.For this exercise, just like with the wall ball squat, we can do 12-15 repetitions.
- 21For another version of the hip thrust that we can do with the ball, we actually going to lie down on a mat.
- 22We place our feet up on the ball.
- 23We put our feet and knees together.
- 24We lie down flat.
- 25We go up.From the starting position, we are going to push through the heels, keeping our legs straight.
- 26When we get to the top, we are focusing on squeezing the glutei.
- 27Our arms are down on the ground for balance.
- 28We are pushing through the heels, squeezing the glutei.
- 29We can also work all our way up to 20.For this exercise we do 12 to 15 repetitions.
- 30For the last exercise, bring the ball in, just a little bit on the heels.
- 31We are going to actually roll in to work the back of the hamstrings leading in to the glutei.
- 32From the starting position, we go up.
- 33We roll in as close to the glutei as we can.
- 34We make sure that we focus on squeezing the hamstrings, the back of the leg, and glutei every time we come in.Notice that we have to keep the buttocks in the air between each time.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!
Video: Build Better Glutes Using an Exercise Ball
If you have problems with any of the steps in this article, please ask a question for more help, or post in the comments section below.
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Categories : Sports
Recent edits by: angela
