The Ultimate Glute Challenge

LEG CIRCLES STANDING

LEG CIRCLES SUPINE

LEG CIRCLES SIDE LYING/SIDE LYING LIFT

QUADRUPED HIP EXTENSION/FRONT PLANK HIP EXTENSION (FOREARM OR HANDS) STRAIGHT OR 90-DEGREE AT KNEE

GLUTE SQUEEZE SEATED

GLUTE SQUEEZE BRIDGING

SIDE CLAMS BENT ON ELBOW KNEES 60 DEGRESS (LEAVE OUT LEG LIFT)/ON ELBOW LIFT & OPEN AS WIDE AS POSSIBLE/SIDE LUNGES (ALTERNATE OR SINGLE LEG)

SIDE CLAMS BENT

SIDE CLAMS STRAIGHTER

WALL SQUAT (UP TO 1:00=SET)

FRONT PLANK HIP EXTENSION FROM BALL

DEADLIFT (SINGLE LEG)

GLUTE HYPER MACHINE/COUNTER/OR BENCH

GLUTE HYPER MACHINE/BALL

SIDE PLANK WITH HIP ABDUCTION (LEG RAISE)/SIDE PLANKS WITH TOP LEG LIFT

SINGLE LEG SQUAT

HIP THRUSTS

SEATED BAND ABDUCTION

SQUATS

LUNGES REAR (ALTERNATIVE OR SINGLE LEG)

SIDE LUNGES

4 HIP STRETCHES

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Learn how to measure!

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Shoulder
Circumference outside of both arms, at the armpit

Right Triceps
Halfway btwn shoulder & elbow, arm extended.

Hips
Find the widest point of girth at the hips

Right Thigh
Standing with weight on both legs, measure halfway between knee cap and hip flexor

Right Calf
Standing with weight on both legs, find the largest point of calf.

how to measure woman outline

Chest
Measure from the rib cage just under breasts at bra line

Waist
At the belly button/umbilicus

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