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Glute Isolation Exercises are a great way to tone, shape up, and prevent sagging. Here are some great glute isolation exercises.
Side single leg raise
- Lay on your side making sure that you have hip on hip and leg on top of leg
- Check that you lying in a straight line by making sure that when you are looking down towards your feet you can only see your toes
- Slowly lift the top leg up approximately 50 cm, while keeping your leg straight
- Make sure that you maintain your hip alignment and that your hips do not roll
- Slowly lower your leg back down without touching the opposite foot
Side legs rise
- Lay on your left side making sure that you have hip on hip and leg on top of leg
- Check that you lying in a straight line by making sure that when you are looking down towards your feet you can only see your toes
- Slowly lift the top leg up approximately 50 cm, while keeping your leg straight
- Slowly lift the opposite leg to meet your right leg, and then slowly bring them together down
- Make sure that you maintain your hip alignment and that your hips do not roll
- If you are struggling to maintain your balance place one hand down on the ground for more control
Lying Butt Bridge
- Lie flat on your back on a mat with your knees bent pointing up to the ceiling and your arms at your sides.
- Simply raise your pelvis up toward the ceiling to a point where your body will be at a about a 45 degree angle relative to the floor.
- At the top of the movement, be sure to really flex your butt for a one-count.
- Return to the start position and repeat.
