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SUSSEX PERFORMANCE CENTRE - THE FOUR BEST EXERCISES FOR YOUR GLUTEUS , USING ZERO EQUIPMENT

SUSSEX PERFORMANCE CENTRE - THE FOUR BEST EXERCISES FOR YOUR GLUTEUS , USING ZERO EQUIPMENT

We have partnered with Sussex Performance Centre to bring you monthly fitness ideas and goals. This month Nathan and his team are focusing on helping you create a derriere to rival the likes of kayla Itsines. Follow Nathans tutorials to get the best results!

Bodyweight Hip Thrusts

Building the muscles of the bottom, specifically the gluteus maximus, medius and minimus, is one of the biggest questions we get from our female trainees at SPC. Well, luckily for you, you don’t need an abundance of equipment to start seeing changes to your body if you choose the right type of exercises. Here are our 4 favourites that involve nothing but your own bodyweight and a small resistance band. Be prepared for 8 weeks of hard work!

Key Points:

  • Extend the hips from the floor

  • Avoid over-arching the lower back

  • Focus on squeezing the gluteus muscles HARD at the top of each rep

  • Hold for 2 seconds

  • Lower slowly under control

Banded Hip Thrusts

Key Points:

  • Keep your knees pushed outwards – resist the band pulling the legs together

  • Focus on doing this each repetition

  • Concentrate on a strong connection with your glute muscles

  • Squeeze HARD!

Banded Hip Thrust with Abduction

Key Points:

  • At the top of each rep, drive the legs outwards to create abduction

  • Pull the band apart with as much range of motion as you’re able to

  • Repeat at the top of each rep

Single Leg Bodyweight Hip Thrust

Key Points:

  • Drive through the leg in contact with the floor

  • Push the foot forcefully into the ground

  • Squeeze the hamstrings and glute of the working leg

MAKING A STATEMENT: WE ASK STYLIST CHARLIE ELMY-BRITTON WHAT IT REALLY TAKES TO MAKE IT IN THE WORLD OF FASHION

MAKING A STATEMENT: WE ASK STYLIST CHARLIE ELMY-BRITTON WHAT IT REALLY TAKES TO MAKE IT IN THE WORLD OF FASHION

REVIEW: SOPHISTICATED ELEGANCE AT THE GRAND EASTBOURNE

REVIEW: SOPHISTICATED ELEGANCE AT THE GRAND EASTBOURNE