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Moving the future: Try these moves for a shapely set of glutes

May 7, 2013 Updated: May 7, 2013 at 11:55 am
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photo - Milo Bryant - Moving the Future
Milo Bryant - Moving the Future 

We left off four weeks ago with eight exercises that will help develop strong and good-looking glutes.

So let's get right into our final set. This time, we're going to get a little more explosive.

Lunge jumps: Stand upright with feet roughly shoulder width apart. Step out with the right foot, such that when the body descends, the right knee and the left knee are at 90-degree angles. From that position, jump as high as possible, and return to the same position. Repeat five times and then do the same with the left leg forward.

Split jumps: Stand upright with feet roughly shoulder width apart. Step out with the right foot, such that when the body descends, the right knee and the left knee are at 90-degree angles. From that position, jump as high as possible, and switch the legs in the air, landing with the left foot forward.

Stability ball glute raises: Get a stability ball that's about knee high. Lie on it such that the upper back and shoulders are on the ball and the feet are flat on the ground with knees bent. While keeping the knees in place, squeeze the glutes to raise the butt off the ground so that there is a straight line from the shoulders to the knees. Relax the glutes, letting the butt drop toward the ground. At the bottom, squeeze the glutes to rise again. Repeat the movement for 10 to 20 repetitions.

Glute matrix: Get on your hands and knees and do the following with the right leg: Raise the bent leg to the side 30 times; make the motion of getting on a horse and off a horse 30 times; stick the leg straight back and move the leg up and down eight times each direction while the foot is pointing downward, inward and outward; then turn the foot straight down, and do eight circles clockwise then eight circles counter clockwise; then eight figure-8s right to left and eight figure-8s left to right; foot pointing straight down again, swing the leg to the side eight times each way with the foot pointing downward, inward and outward; finally swing the leg as far out as possible and moving only your foot, spell your first, middle and last name. Do the same with the left leg.

We're done with the glutes, so we'll attack the core next time!

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Bryant holds several national training certifications, is an author, lectures internationally and is the founder of C.L.A.Y. - the Coalition for Launching Active Youth. His fitness tips appear biweekly in Health and Wellness.

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