Great Glutes in 20 Minutes!

By: Rachel Crocker; Photography by: Paul Buceta; Hair & Makeup: Valeria Nova; Styling: Rachel Matthews-Burton; Model: Nicole Chapli

1. Stability-ball Bridge with Leg Circles

Target Muscles: gluteus maximus, hamstrings, transverse abdominis
What To Do: Three sets of 20 reps (10 circles in each direction) on each leg.
Set Up: Lie on a mat with your heels resting on top of a stability ball [A].
Action: Slowly lift your hips from the ground until your body forms a straight line [B].
For the third part of this exercise, please continue to the next slide.

2. Stability-ball Bridge with Leg Circles

Action cont'd: Next, raise one leg, pointing your toes toward the ceiling, and circle your leg 10 times to the right, then ten times to the left. Return your heel to the ball, then raise your other leg and repeat. When you are through, lower your hips and rest before starting your next set.
KEEP IN MIND: Keep your circling leg pointing right up at the ceiling; don’t let it drop on an angle.

3. Hamstring Curl with Leg Lift

Target Muscles: gluteus maximus, hamstrings
What To Do: Three sets of 10 reps on each leg.
Set Up: Lie faceup on the floor with your arms at your sides, heels on top of a stability ball. Lift your hips from the floor and raise one foot from the ball, pointing your toes to the ceiling, [A] then bend your opposite knee to draw the ball in toward you [B].
Action: Slowly lower your raised leg until it is an inch or two from the surface of the ball [C]. Raise your leg back up and repeat. When your set is through, repeat with your other leg.

4. Bulgarian Split Squat with Ball

Target Muscles: gluteus maximus, quadriceps, hamstrings
What To Do: Three sets of eight to 10 reps on each leg.
Set Up: Stand in front of a stability ball. Extend one leg behind you and place the top of your foot on the ball [A]. (Have a friend hold it steady if you are having trouble getting your balance.)
Action: Bend your front knee to lower your body toward the ground [B]. Press through your heel to return to the start, then repeat. Once your set is through, repeat with your other foot on the ball.
KEEP IN MIND: If you find it difficult to stay upright, ditch the ball and use a bench instead.

5. Stability Ball Push-Up with Hip Extension

Target Muscles: pectoralis major, gluteus maximus, transverse abdominis
What To Do: Three sets of 10 reps.
Set Up: Get into a push-up position with your feet on the ball, hands on the mat underneath your shoulders [A]. Be mindful to squeeze your glutes throughout the exercise.
Action: Bend your arms to lower your chest toward the ground [B].
For the third part of this exercise, please continue to the next slide.

6. Stability Ball Push-Up with Hip Extension

Action cont'd: Extend your arms to return to the start, then lift one foot an inch or two from the ball [C]. Return to the start and repeat, alternating the lifted leg with each rep.
KEEP IN MIND: This is a difficult move that requires ample balance. If you are too wobbly, downgrade to a smaller stability ball, wedge the ball in a corner, or try it on the floor without the ball.

By: Rachel Crocker; Photography by: Paul Buceta; Hair & Makeup: Valeria Nova; Styling: Rachel MattheBurton; Model: Nicole Chaplin 

2. Stability-ball Bridge with Leg Circles

Action cont'd: Next, raise one leg, pointing your toes toward the ceiling, and circle your leg 10 times to the right, then ten times to the left. Return your heel to the ball, then raise your other leg and repeat. When you are through, lower your hips and rest before starting your next set.

KEEP IN MIND: Keep your circling leg pointing right up at the ceiling; don’t let it drop on an angle.

   

By: Rachel Crocker; Photography by: Paul Buceta; Hair & Makeup: Valeria Nova; Styling: Rachel Matthews-Burton; Model: Nicole Chaplin

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1. Stability-ball Bridge with Leg Circles

Target Muscles: gluteus maximus, hamstrings, transverse abdominis
What To Do: Three sets of 20 reps (10 circles in each direction) on each leg.
Set Up: Lie on a mat with your heels resting on top of a stability ball [A].
Action: Slowly lift your hips from the ground until your body forms a straight line [B].
For the third part of this exercise, please continue to the next slide.

2. Stability-ball Bridge with Leg Circles

Action cont'd: Next, raise one leg, pointing your toes toward the ceiling, and circle your leg 10 times to the right, then ten times to the left. Return your heel to the ball, then raise your other leg and repeat. When you are through, lower your hips and rest before starting your next set.
KEEP IN MIND: Keep your circling leg pointing right up at the ceiling; don’t let it drop on an angle.

3. Hamstring Curl with Leg Lift

Target Muscles: gluteus maximus, hamstrings
What To Do: Three sets of 10 reps on each leg.
Set Up: Lie faceup on the floor with your arms at your sides, heels on top of a stability ball. Lift your hips from the floor and raise one foot from the ball, pointing your toes to the ceiling, [A] then bend your opposite knee to draw the ball in toward you [B].
Action: Slowly lower your raised leg until it is an inch or two from the surface of the ball [C]. Raise your leg back up and repeat. When your set is through, repeat with your other leg.

By: Rachel Crocker; Photography by: Paul Buceta; Hair & Makeup: Valeria Nova; Styling: Rachel Matthews-Burton; Model: Nicole Chaplin

Target Muscles: gluteus maximus, quadriceps, hamstrings
What To Do: Three sets of eight to 10 reps on each leg.
Set Up: Stand in front of a stability ball. Extend one leg behind you and place the top of your foot on the ball [A]. (Have a friend hold it steady if you are having trouble getting your balance.)
Action: Bend your front knee to lower your body toward the ground [B]. Press through your heel to return to the start, then repeat. Once your set is through, repeat with your other foot on the ball.
KEEP IN MIND: If you find it difficult to stay upright, ditch the ball and use a bench instead.

By: Rachel Crocker; Photography by: Paul Buceta; Hair & Makeup: Valeria Nova; Styling: Rachel Matthews-Burton; Model: Nicole Chaplin

• 5. Stability Ball Push-Up with Hip Extension

  
  Target Muscles: pectoralis major, gluteus maximus, transverse abdominis
  What To Do: Three sets of 10 reps.
  Set Up: Get into a push-up position with your feet on the ball, hands on the mat underneath your shoulders [A]. Be mindful to squeeze your glutes throughout the exercise.
  Action: Bend your arms to lower your chest toward the ground [B].
  For the third part of this exercise, please continue to the next slide.
  
  
  
  
  
  

  By: Rachel Crocker; Photography by: Paul Buceta; Hair & Makeup: Valeria Nova; Styling: Rachel Matthews-Burton; Model: Nicole Chaplin

  • 
    

  1. Stability-ball Bridge with Leg Circles

  
  Target Muscles: gluteus maximus, hamstrings, transverse abdominis
  What To Do: Three sets of 20 reps (10 circles in each direction) on each leg.
  Set Up: Lie on a mat with your heels resting on top of a stability ball [A].
  Action: Slowly lift your hips from the ground until your body forms a straight line [B].
  For the third part of this exercise, please continue to the next slide.

  2. Stability-ball Bridge with Leg Circles

  
  Action cont'd: Next, raise one leg, pointing your toes toward the ceiling, and circle your leg 10 times to the right, then ten times to the left. Return your heel to the ball, then raise your other leg and repeat. When you are through, lower your hips and rest before starting your next set.
  KEEP IN MIND: Keep your circling leg pointing right up at the ceiling; don’t let it drop on an angle.

  3. Hamstring Curl with Leg Lift

  
  Target Muscles: gluteus maximus, hamstrings
  What To Do: Three sets of 10 reps on each leg.
  Set Up: Lie faceup on the floor with your arms at your sides, heels on top of a stability ball. Lift your hips from the floor and raise one foot from the ball, pointing your toes to the ceiling, [A] then bend your opposite knee to draw the ball in toward you [B].
  Action: Slowly lower your raised leg until it is an inch or two from the surface of the ball [C]. Raise your leg back up and repeat. When your set is through, repeat with your other leg.

  4. Bulgarian Split Squat with Ball

  
  Target Muscles: gluteus maximus, quadriceps, hamstrings
  What To Do: Three sets of eight to 10 reps on each leg.
  Set Up: Stand in front of a stability ball. Extend one leg behind you and place the top of your foot on the ball [A]. (Have a friend hold it steady if you are having trouble getting your balance.)
  Action: Bend your front knee to lower your body toward the ground [B]. Press through your heel to return to the start, then repeat. Once your set is through, repeat with your other foot on the ball.
  KEEP IN MIND: If you find it difficult to stay upright, ditch the ball and use a bench instead.

  5. Stability Ball Push-Up with Hip Extension

  
  Target Muscles: pectoralis major, gluteus maximus, transverse abdominis
  What To Do: Three sets of 10 reps.
  Set Up: Get into a push-up position with your feet on the ball, hands on the mat underneath your shoulders [A]. Be mindful to squeeze your glutes throughout the exercise.
  Action: Bend your arms to lower your chest toward the ground [B].
  For the third part of this exercise, please continue to the next slide.

  6. Stability Ball Push-Up with Hip Extension

  
  
  Action cont'd: Extend your arms to return to the start, then lift one foot an inch or two from the ball [C]. Return to the start and repeat, alternating the lifted leg with each rep.
  KEEP IN MIND: This is a difficult move that requires ample balance. If you are too wobbly, downgrade to a smaller stability ball, wedge the ball in a corner, or try it on the floor without the ball.
  • 
    

4. Bulgarian Split Squat with Ball

Target Muscles: gluteus maximus, quadriceps, hamstrings
What To Do: Three sets of eight to 10 reps on each leg.
Set Up: Stand in front of a stability ball. Extend one leg behind you and place the top of your foot on the ball [A]. (Have a friend hold it steady if you are having trouble getting your balance.)
Action: Bend your front knee to lower your body toward the ground [B]. Press through your heel to return to the start, then repeat. Once your set is through, repeat with your other foot on the ball.
KEEP IN MIND: If you find it difficult to stay upright, ditch the ball and use a bench instead.

5. Stability Ball Push-Up with Hip Extension

Target Muscles: pectoralis major, gluteus maximus, transverse abdominis
What To Do: Three sets of 10 reps.
Set Up: Get into a push-up position with your feet on the ball, hands on the mat underneath your shoulders [A]. Be mindful to squeeze your glutes throughout the exercise.
Action: Bend your arms to lower your chest toward the ground [B].
For the third part of this exercise, please continue to the next slide.

6. Stability Ball Push-Up with Hip Extension

Action cont'd: Extend your arms to return to the start, then lift one foot an inch or two from the ball [C]. Return to the start and repeat, alternating the lifted leg with each rep.
KEEP IN MIND: This is a difficult move that requires ample balance. If you are too wobbly, downgrade to a smaller stability ball, wedge the ball in a corner, or try it on the floor without the ball.