glutes Archives - yourdailysportfix.com yourdailysportfix.com Mon, 27 Nov 2023 18:18:20 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png glutes Archives - yourdailysportfix.com 32 32 Tips for Building Glutes at the Gym https://yourdailysportfix.com/tips-for-building-glutes-at-the-gym/ Wed, 29 Nov 2023 08:43:00 +0000 https://yourdailysportfix.com/?p=24350 Have you been trying to grow your glutes and have yet to see progress? Not to worry, you’re not the only one. Here are some helpful tips to get your booty looking bigger and stronger. Romanian Deadlifts Romanian Deadlifts, or RDL for short, are great hamstring exercises, but they double as glute workouts. The way […]

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]]> Have you been trying to grow your glutes and have yet to see progress? Not to worry, you’re not the only one. Here are some helpful tips to get your booty looking bigger and stronger.

Romanian Deadlifts

Romanian Deadlifts, or RDL for short, are great hamstring exercises, but they double as glute workouts. The way your hips bend while doing this pulls the glute muscle, thus activating it for a
beautiful burn.

Barbell Hip Thrusts

These are a go-to for targeting the glutes. Although this is a crucial exercise, it is easy to do it wrong. For this one, make sure you choose a heavy weight to give you a challenge but allow you to maintain proper form. Be sure to tuck your chin and do the correct foot placement.

Sumo Squats

While highly similar to a classic squat, Sumo squats target the glutes, hamstrings, quads, calves, and inner thighs. In this case, you stand with your legs more than shoulder-width apart. For an added challenge, use a weight.

Bulgarian Split Squats

Finally, Bulgarian split squats. This one may take some practice and time. Grab a workout bench and something to hold onto. If you’re a beginner, doing this near a wall or something sturdy may benefit you.


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]]> Effective Workouts for Toned Glutes https://yourdailysportfix.com/effective-workouts-for-toned-glutes/ Mon, 27 Nov 2023 16:25:04 +0000 https://yourdailysportfix.com/?p=24345 In addition to helping you look good, having strong glutes helps you avoid injuries while also stabilizing your hips and controlling knee and ankle movement. Here are some of the most effective workouts you can adopt to develop powerful and toned glutes. Alternating Reverse Lunges Start with your feet shoulder-width apart and step back with […]

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]]> In addition to helping you look good, having strong glutes helps you avoid injuries while also stabilizing your hips and controlling knee and ankle movement. Here are some of the most effective workouts you can adopt to develop powerful and toned glutes.

Alternating Reverse Lunges

Start with your feet shoulder-width apart and step back with your right leg, keeping your left leg in place. Once both knees are bent at around 90 degrees, bring your right leg forward and switch to the left. You can also hold dumbbells or a barbell to make the movement more challenging.

Step Up

Stand in front of a small step or box with dumbbells in your hands. Place your left foot on the step and push your body up, bringing your right knee up past your waist. Return to the starting position and switch sides.

Walking Lunges

Stand with your feet together and lunge forward with your right foot, bending your knee until you hit a 90-degree angle. Push up with your right leg and put your left leg forward, repeating the movement.

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]]> This is the Best Way to Set Up for Bulgarian Split Squats https://yourdailysportfix.com/this-is-the-best-way-to-set-up-for-bulgarian-split-squats/ Sun, 05 Mar 2023 12:54:00 +0000 https://yourdailysportfix.com/?p=22208 If Bulgarian split squats aren’t a part of your leg day split, what are you doing? They are great for building muscles in your quads, hamstrings, glutes, and even your calves. These target different areas of your lower body depending on the angle of your upper body as you lower into the squat.  View this […]

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]]> If Bulgarian split squats aren’t a part of your leg day split, what are you doing? They are great for building muscles in your quads, hamstrings, glutes, and even your calves. These target different areas of your lower body depending on the angle of your upper body as you lower into the squat. 

The only excusable reason to exclude this killer move from your workout is because the setup is just so annoying. It seems impossible to get the perfect angle without hobbling around for a while to get the correct footing and posture. Fear no more because there is a hack to get the perfect setup for Bulgarian split squats every single time.

So, how do you set up for them and get it right on the first try–no hobbling needed? Start by bending the leg of your back foot so that your foot is resting on the bench (or whatever surface you are using). Then, you’re going to bend all the way down so that your back knee is resting on the ground. Once it is on the ground, adjust your front foot so that your leg forms a right angle. Once you have this leg set up, simply stand up and begin your squats with perfect form!

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]]> The Best 3 Foam Roller Exercises for Your Back https://yourdailysportfix.com/the-best-3-foam-roller-exercises-for-your-back/ Tue, 24 Jan 2023 16:26:00 +0000 https://yourdailysportfix.com/?p=21855 Whether you have pain from sitting all day at your desk or you’ve done a strenuous workout, a stiff back can be very annoying. To help ease your back pain you just need just one tool—the foam roller. This will help massage your back like no other and give you relief from the pain you […]

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]]> Whether you have pain from sitting all day at your desk or you’ve done a strenuous workout, a stiff back can be very annoying. To help ease your back pain you just need just one tool—the foam roller. This will help massage your back like no other and give you relief from the pain you are feeling. Lying on the foam roller for five minutes a day, and opening your chest can really help to reverse the effects of being hunched over your desk.

Here are three exercises you can do with the foam roller for your back.

Thoracic Spine Roll

Place the roller under your shoulder blades, with your knees bent and feet flat on the floor. Support your head with your hands and engage the abs, move the spine slowly up and down the roller whilst focusing on your breath. If you feel a point that needs more pressure, stay there for a little longer and breathe through the sensation.

Glute Roll

The glute roll can give you more range of motion and alleviate any lower back pain or tension in your hips. You want to place the roller underneath the lower back, just on top of the glutes, with the knees bent and feet flat on the floor. Move slowly up and down or side to side past the glutes, holding at points you feel more pain.

Side Roll

The side of your body also needs to be rolled over to alleviate pain in the back. Place the foam roller under the right side of your torso, placing the right elbow on the ground and the left hand on top of the roller for support. The right leg is straight and the left leg is bent with the foot on the floor. Roll up and down the torso, from the hips to under the arms.

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]]> Leg Day Exercises To Do Instead Of Squats https://yourdailysportfix.com/leg-day-exercises-to-do-instead-of-squats/ Mon, 09 Jan 2023 16:19:00 +0000 https://yourdailysportfix.com/?p=21700 Sometimes you just don’t feel like squatting. Maybe you are having a weaker day, or you feel a little stiff, but that doesn’t mean you have to skip leg day completely. There are so many alternative exercises to squats that you can do that work just as well and target all the same muscles. Banded […]

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]]> Sometimes you just don’t feel like squatting. Maybe you are having a weaker day, or you feel a little stiff, but that doesn’t mean you have to skip leg day completely. There are so many alternative exercises to squats that you can do that work just as well and target all the same muscles.

Banded Lateral Walks

Place a mini resistance band above both knees and stand with your feet together with your hips back and knees bent. Step your left foot out to the side, followed by your right, and keep going for 5-6 steps, making sure you stay low and then come back the other way. Do this 4/5 times.

Staggered Stance Deadlift

Stand with one leg behind the other, the back heel should be off the ground, and take a kettlebell in one hand in front of your thighs. Push your hips back as you hinge the upper body forward, lowering the kettlebell down and keeping your back straight. Once you reach 90 degrees return to the start position. Do 10-12 reps on each side.

Good Morning Exercise

Stand straight with your feet shoulder-width apart and put the band underneath your feet and wrapped around your shoulders. Keeping the knees slightly bent and the back straight, push the hips back and the upper body forward, parallel to the floor. Feel the stretch in the hamstrings and come back up to start. Do 10-12 reps.

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]]> 3 Glute Exercises You Can Do at Home https://yourdailysportfix.com/3-glute-exercises-you-can-do-at-home/ Mon, 19 Dec 2022 08:08:00 +0000 https://yourdailysportfix.com/?p=21459 If you want to strengthen your glutes, then you need to do exercises that isolate that area. These three exercises are good to do alone as part of your workout or as part of your warm-up or mobility exercises before a lower body workout. Exercises for your glutes are easy to do at home, you […]

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]]> If you want to strengthen your glutes, then you need to do exercises that isolate that area. These three exercises are good to do alone as part of your workout or as part of your warm-up or mobility exercises before a lower body workout. Exercises for your glutes are easy to do at home, you don’t need heavy equipment, and they won’t take up too much time. Here are three glute exercises that you can do at home

Leg Bridges

Lie flat on a yoga mat with your knees bent and feet flat on the floor. Your arms should be straight by your side. Push through the feet and start lifting the hips up towards the ceiling, squeezing the glutes at the top. Straighten one leg and point the toes, keeping the knees together and roll down to starting point. Keep the leg straight and go up and down 10 times pushing through the foot on the floor.

Banded Crab Walks

For this exercise, all you need is a resistance band. Put the band over both legs and place is above the knees. Hinge the glutes back and sit in a high squat. Start side walking slowly, against the resistance of the band, staying in the squat position. If you don’t have much room you can take two steps to one side and two steps back. Try to do 20 on each side.

Donkey Kicks

Start on all fours, with the hands underneath the shoulders and the knees underneath the hips. Engage the glutes and make sure the hips don’t sway. Lift one bent leg up towards the ceiling, making sure the foot is flexed, squeezing the glutes at the top. Bring down to the start position. Do 15 on each side. You can make it harder by adding some leg weights or putting a dumbbell behind the knee crease.

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]]> Resistant Band Exercises to Add Intensity to Your Workouts https://yourdailysportfix.com/resistant-band-exercises-to-add-intensity-to-your-workouts/ Mon, 05 Dec 2022 10:04:00 +0000 https://yourdailysportfix.com/?p=21300 The resistant band can take your home workout from pretty easy to difficult in just five minutes. They are easy to store, lightweight, and portable—the perfect accessory to accompany any workout. Resistance bands increase the intensity of your routines and have a variety of levels to adapt to your abilities. Here are the top three […]

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]]> The resistant band can take your home workout from pretty easy to difficult in just five minutes. They are easy to store, lightweight, and portable—the perfect accessory to accompany any workout. Resistance bands increase the intensity of your routines and have a variety of levels to adapt to your abilities. Here are the top three resistant band exercises to add to your workout.

Squat

There are many ways to do a squat with the resistant band. You can either put a small band around your thighs and push your knees out against the band when you go down. Or, you can use a large band and put it under your feet and on your shoulders or hold it on your arms in front of your body. You will be squatting against the resistance of the band in each scenario.

Banded Clamshell

This exercise is great for strengthening your hips and gluteus medius and adding a band makes the workout more intense and effective. Lie on your side, balancing on your elbow and forearm. Put the band on both legs above the knees, bend the knees so the feet are in line with your glutes. Keeping the waist lifted, core engaged and feet together just open and close the knees. Do 12-15 reps on each side and enjoy the burn!

Banded Tricep Extension

Take one side of a long band and put it under one of your feet and then take the other side in one of your hands, behind your back. Keep the hand and elbow close to your head and extend the arm up to the ceiling, return slowly back down to start position. Do 12 reps on each side. You’re sure to feel some burning in your arms!

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]]> 4 Reasons to Include the Rowing Machine in Your Workout https://yourdailysportfix.com/4-reasons-to-include-the-rowing-machine-in-your-workout/ Sun, 04 Dec 2022 16:05:00 +0000 https://yourdailysportfix.com/?p=21301 The rowing machine is sometimes overlooked at the gym as it can be slightly repetitive and boring, but in actuality, it is one of the best full-body cardio workouts you can do. It can improve posture and tone the lower body, and the major muscles in your legs, arms, back and core must all be […]

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]]> The rowing machine is sometimes overlooked at the gym as it can be slightly repetitive and boring, but in actuality, it is one of the best full-body cardio workouts you can do. It can improve posture and tone the lower body, and the major muscles in your legs, arms, back and core must all be activated when using the machine.

Here are four reasons you should include the rowing machine in your workout.

High Intensity, Low Impact

Unlike the treadmill, you’re able to get your sweat on without injuring your knees or ankles. It can increase your cardio fitness without putting stress on your bones and joints.

Strengthen Your Core and Glutes

When you row, your core crunches and relaxes as you glide along the machine, meaning you’re doing a mini sit-up every time you row back and forth. Not to mention, pushing with your legs works on your glutes.

Track Your Improvements

If you want to get faster or build your endurance on the machine, you can start to track your improvements with the help of the information you will see on the screen. You can track your speed, Kcals, and time, and start to increase every workout.

Compliments Your Strength Workout

It can be a great ending for your strenth workout, instead of spending 30 minutes on the cross trainer, all your need is 10 minutes of intense rowing and your heart rate will increase and your arms and legs will be burning.

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]]> The 4 Best Exercises to Tone Your Glutes https://yourdailysportfix.com/the-4-best-exercises-to-tone-your-glutes/ Thu, 01 Dec 2022 12:05:00 +0000 https://yourdailysportfix.com/?p=21266 When you think of working the glutes, you’re probably thinking about squats, lunges or deadlifts. There are actually more exercises that you can try to target the butt, and they can be modified by the addition of weights or bands. Strengthening your glutes will ease your daily physical movement, stabilizing your hips and lower back. […]

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]]> When you think of working the glutes, you’re probably thinking about squats, lunges or deadlifts. There are actually more exercises that you can try to target the butt, and they can be modified by the addition of weights or bands. Strengthening your glutes will ease your daily physical movement, stabilizing your hips and lower back. Before you start your squats and deadlifts, try out these four exercises.

Step Up

Stand facing the box, holding dumbbells or a kettlebell. Place the left foot on the box and push through that leg to lift the right leg from the floor. Drive the right knee up so it is a at a 90-degree angle and then place it back on the floor. Do 10 reps on each side.

Walking Lunges

Take a set of dumbbells and start with your feet together at one end of the gym. Step the right leg forward and bend both knees to lower in a lunge. Press through the right foot to stand and then step the left leg forward and bend both knees into a lunge. Walk this way to the other end of the gym and back again.

Single Leg Deadlift

Stand on the left leg and bring the right foot behind the left leg, point position. The arm with the weight is down by your side and will go down towards the floor when you start the exercise. Engage the abs and start to lean forward, lifting the right leg straight back so your torso and leg are parallel to the floor. Bring the right leg back to start position. Do 12 reps on each side.

Banded Glute Bridge

Wrap a small resistant band around your thighs and lie flat on your back on a yoga mat, with your knees bent and pushing against the band and feet on the floor. Engage your core and start to lift the hips towards to the ceiling, keeping tension with the band the entire way up. Hold for one to two seconds and then come down to start position. Do 15 reps.

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]]> Fun Winter Activities to Keep You Strong https://yourdailysportfix.com/fun-winter-activities-to-keep-you-strong/ Tue, 29 Nov 2022 12:42:00 +0000 https://yourdailysportfix.com/?p=21255 Getting to the gym in the dead of the winter can be really hard—your motivation is probably dwindling, warm-ups take longer as your bones are cold, and the idea of showering after leaves you shivering. But now it’s all about the snow and finding ways to keep warm. It’s still important to have fun. Of […]

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]]> Getting to the gym in the dead of the winter can be really hard—your motivation is probably dwindling, warm-ups take longer as your bones are cold, and the idea of showering after leaves you shivering. But now it’s all about the snow and finding ways to keep warm. It’s still important to have fun. Of course, winter means skiing, but there are other activities you can do in the cold or snow to keep you strong and fit.

Ice Skating

This is no longer a kid’s activity, it is a great glute and core workout and gets your heart rate up quickly, keeping you warm on the ice. All you need is an ice rink near you, some rented ice skates and off you go. Find someone to teach you some tricks.

Snowboarding

Snowboarding is the best winter sport for your legs and abs, you can burn up to 500 calories an hour on the snow. Your obliques will be on fire every time you shift positions.

Running

Just because it is cold and snowy does not mean you have to give up on your outdoor runs. The sportswear giants have amazing clothes to keep you warm when you are running outside. Think of long-sleeved thermal wear, insulated jackets, and warm leggings. There are even running shoes with spikes to help you to run in the snowy terrain.

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]]> ersion="1.0" encoding="UTF-8"?> glutes Archives - yourdailysportfix.com yourdailysportfix.com Mon, 27 Nov 2023 18:18:20 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png glutes Archives - yourdailysportfix.com 32 32 Tips for Building Glutes at the Gym https://yourdailysportfix.com/tips-for-building-glutes-at-the-gym/ Wed, 29 Nov 2023 08:43:00 +0000 https://yourdailysportfix.com/?p=24350 Have you been trying to grow your glutes and have yet to see progress? Not to worry, you’re not the only one. Here are some helpful tips to get your booty looking bigger and stronger. Romanian Deadlifts Romanian Deadlifts, or RDL for short, are great hamstring exercises, but they double as glute workouts. The way […]

The post Tips for Building Glutes at the Gym appeared first on yourdailysportfix.com.

]]> Have you been trying to grow your glutes and have yet to see progress? Not to worry, you’re not the only one. Here are some helpful tips to get your booty looking bigger and stronger.

Romanian Deadlifts

Romanian Deadlifts, or RDL for short, are great hamstring exercises, but they double as glute workouts. The way your hips bend while doing this pulls the glute muscle, thus activating it for a
beautiful burn.

Barbell Hip Thrusts

These are a go-to for targeting the glutes. Although this is a crucial exercise, it is easy to do it wrong. For this one, make sure you choose a heavy weight to give you a challenge but allow you to maintain proper form. Be sure to tuck your chin and do the correct foot placement.

Sumo Squats

While highly similar to a classic squat, Sumo squats target the glutes, hamstrings, quads, calves, and inner thighs. In this case, you stand with your legs more than shoulder-width apart. For an added challenge, use a weight.

Bulgarian Split Squats

Finally, Bulgarian split squats. This one may take some practice and time. Grab a workout bench and something to hold onto. If you’re a beginner, doing this near a wall or something sturdy may benefit you.


The post Tips for Building Glutes at the Gym appeared first on yourdailysportfix.com.

]]> Effective Workouts for Toned Glutes https://yourdailysportfix.com/effective-workouts-for-toned-glutes/ Mon, 27 Nov 2023 16:25:04 +0000 https://yourdailysportfix.com/?p=24345 In addition to helping you look good, having strong glutes helps you avoid injuries while also stabilizing your hips and controlling knee and ankle movement. Here are some of the most effective workouts you can adopt to develop powerful and toned glutes. Alternating Reverse Lunges Start with your feet shoulder-width apart and step back with […]

The post Effective Workouts for Toned Glutes appeared first on yourdailysportfix.com.

]]> In addition to helping you look good, having strong glutes helps you avoid injuries while also stabilizing your hips and controlling knee and ankle movement. Here are some of the most effective workouts you can adopt to develop powerful and toned glutes.

Alternating Reverse Lunges

Start with your feet shoulder-width apart and step back with your right leg, keeping your left leg in place. Once both knees are bent at around 90 degrees, bring your right leg forward and switch to the left. You can also hold dumbbells or a barbell to make the movement more challenging.

Step Up

Stand in front of a small step or box with dumbbells in your hands. Place your left foot on the step and push your body up, bringing your right knee up past your waist. Return to the starting position and switch sides.

Walking Lunges

Stand with your feet together and lunge forward with your right foot, bending your knee until you hit a 90-degree angle. Push up with your right leg and put your left leg forward, repeating the movement.

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]]> This is the Best Way to Set Up for Bulgarian Split Squats https://yourdailysportfix.com/this-is-the-best-way-to-set-up-for-bulgarian-split-squats/ Sun, 05 Mar 2023 12:54:00 +0000 https://yourdailysportfix.com/?p=22208 If Bulgarian split squats aren’t a part of your leg day split, what are you doing? They are great for building muscles in your quads, hamstrings, glutes, and even your calves. These target different areas of your lower body depending on the angle of your upper body as you lower into the squat.  View this […]

The post This is the Best Way to Set Up for Bulgarian Split Squats appeared first on yourdailysportfix.com.

]]> If Bulgarian split squats aren’t a part of your leg day split, what are you doing? They are great for building muscles in your quads, hamstrings, glutes, and even your calves. These target different areas of your lower body depending on the angle of your upper body as you lower into the squat. 

The only excusable reason to exclude this killer move from your workout is because the setup is just so annoying. It seems impossible to get the perfect angle without hobbling around for a while to get the correct footing and posture. Fear no more because there is a hack to get the perfect setup for Bulgarian split squats every single time.

So, how do you set up for them and get it right on the first try–no hobbling needed? Start by bending the leg of your back foot so that your foot is resting on the bench (or whatever surface you are using). Then, you’re going to bend all the way down so that your back knee is resting on the ground. Once it is on the ground, adjust your front foot so that your leg forms a right angle. Once you have this leg set up, simply stand up and begin your squats with perfect form!

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]]> The Best 3 Foam Roller Exercises for Your Back https://yourdailysportfix.com/the-best-3-foam-roller-exercises-for-your-back/ Tue, 24 Jan 2023 16:26:00 +0000 https://yourdailysportfix.com/?p=21855 Whether you have pain from sitting all day at your desk or you’ve done a strenuous workout, a stiff back can be very annoying. To help ease your back pain you just need just one tool—the foam roller. This will help massage your back like no other and give you relief from the pain you […]

The post The Best 3 Foam Roller Exercises for Your Back appeared first on yourdailysportfix.com.

]]> Whether you have pain from sitting all day at your desk or you’ve done a strenuous workout, a stiff back can be very annoying. To help ease your back pain you just need just one tool—the foam roller. This will help massage your back like no other and give you relief from the pain you are feeling. Lying on the foam roller for five minutes a day, and opening your chest can really help to reverse the effects of being hunched over your desk.

Here are three exercises you can do with the foam roller for your back.

Thoracic Spine Roll

Place the roller under your shoulder blades, with your knees bent and feet flat on the floor. Support your head with your hands and engage the abs, move the spine slowly up and down the roller whilst focusing on your breath. If you feel a point that needs more pressure, stay there for a little longer and breathe through the sensation.

Glute Roll

The glute roll can give you more range of motion and alleviate any lower back pain or tension in your hips. You want to place the roller underneath the lower back, just on top of the glutes, with the knees bent and feet flat on the floor. Move slowly up and down or side to side past the glutes, holding at points you feel more pain.

Side Roll

The side of your body also needs to be rolled over to alleviate pain in the back. Place the foam roller under the right side of your torso, placing the right elbow on the ground and the left hand on top of the roller for support. The right leg is straight and the left leg is bent with the foot on the floor. Roll up and down the torso, from the hips to under the arms.

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]]> Leg Day Exercises To Do Instead Of Squats https://yourdailysportfix.com/leg-day-exercises-to-do-instead-of-squats/ Mon, 09 Jan 2023 16:19:00 +0000 https://yourdailysportfix.com/?p=21700 Sometimes you just don’t feel like squatting. Maybe you are having a weaker day, or you feel a little stiff, but that doesn’t mean you have to skip leg day completely. There are so many alternative exercises to squats that you can do that work just as well and target all the same muscles. Banded […]

The post Leg Day Exercises To Do Instead Of Squats appeared first on yourdailysportfix.com.

]]> Sometimes you just don’t feel like squatting. Maybe you are having a weaker day, or you feel a little stiff, but that doesn’t mean you have to skip leg day completely. There are so many alternative exercises to squats that you can do that work just as well and target all the same muscles.

Banded Lateral Walks

Place a mini resistance band above both knees and stand with your feet together with your hips back and knees bent. Step your left foot out to the side, followed by your right, and keep going for 5-6 steps, making sure you stay low and then come back the other way. Do this 4/5 times.

Staggered Stance Deadlift

Stand with one leg behind the other, the back heel should be off the ground, and take a kettlebell in one hand in front of your thighs. Push your hips back as you hinge the upper body forward, lowering the kettlebell down and keeping your back straight. Once you reach 90 degrees return to the start position. Do 10-12 reps on each side.

Good Morning Exercise

Stand straight with your feet shoulder-width apart and put the band underneath your feet and wrapped around your shoulders. Keeping the knees slightly bent and the back straight, push the hips back and the upper body forward, parallel to the floor. Feel the stretch in the hamstrings and come back up to start. Do 10-12 reps.

The post Leg Day Exercises To Do Instead Of Squats appeared first on yourdailysportfix.com.

]]> 3 Glute Exercises You Can Do at Home https://yourdailysportfix.com/3-glute-exercises-you-can-do-at-home/ Mon, 19 Dec 2022 08:08:00 +0000 https://yourdailysportfix.com/?p=21459 If you want to strengthen your glutes, then you need to do exercises that isolate that area. These three exercises are good to do alone as part of your workout or as part of your warm-up or mobility exercises before a lower body workout. Exercises for your glutes are easy to do at home, you […]

The post 3 Glute Exercises You Can Do at Home appeared first on yourdailysportfix.com.

]]> If you want to strengthen your glutes, then you need to do exercises that isolate that area. These three exercises are good to do alone as part of your workout or as part of your warm-up or mobility exercises before a lower body workout. Exercises for your glutes are easy to do at home, you don’t need heavy equipment, and they won’t take up too much time. Here are three glute exercises that you can do at home

Leg Bridges

Lie flat on a yoga mat with your knees bent and feet flat on the floor. Your arms should be straight by your side. Push through the feet and start lifting the hips up towards the ceiling, squeezing the glutes at the top. Straighten one leg and point the toes, keeping the knees together and roll down to starting point. Keep the leg straight and go up and down 10 times pushing through the foot on the floor.

Banded Crab Walks

For this exercise, all you need is a resistance band. Put the band over both legs and place is above the knees. Hinge the glutes back and sit in a high squat. Start side walking slowly, against the resistance of the band, staying in the squat position. If you don’t have much room you can take two steps to one side and two steps back. Try to do 20 on each side.

Donkey Kicks

Start on all fours, with the hands underneath the shoulders and the knees underneath the hips. Engage the glutes and make sure the hips don’t sway. Lift one bent leg up towards the ceiling, making sure the foot is flexed, squeezing the glutes at the top. Bring down to the start position. Do 15 on each side. You can make it harder by adding some leg weights or putting a dumbbell behind the knee crease.

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]]> Resistant Band Exercises to Add Intensity to Your Workouts https://yourdailysportfix.com/resistant-band-exercises-to-add-intensity-to-your-workouts/ Mon, 05 Dec 2022 10:04:00 +0000 https://yourdailysportfix.com/?p=21300 The resistant band can take your home workout from pretty easy to difficult in just five minutes. They are easy to store, lightweight, and portable—the perfect accessory to accompany any workout. Resistance bands increase the intensity of your routines and have a variety of levels to adapt to your abilities. Here are the top three […]

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]]> The resistant band can take your home workout from pretty easy to difficult in just five minutes. They are easy to store, lightweight, and portable—the perfect accessory to accompany any workout. Resistance bands increase the intensity of your routines and have a variety of levels to adapt to your abilities. Here are the top three resistant band exercises to add to your workout.

Squat

There are many ways to do a squat with the resistant band. You can either put a small band around your thighs and push your knees out against the band when you go down. Or, you can use a large band and put it under your feet and on your shoulders or hold it on your arms in front of your body. You will be squatting against the resistance of the band in each scenario.

Banded Clamshell

This exercise is great for strengthening your hips and gluteus medius and adding a band makes the workout more intense and effective. Lie on your side, balancing on your elbow and forearm. Put the band on both legs above the knees, bend the knees so the feet are in line with your glutes. Keeping the waist lifted, core engaged and feet together just open and close the knees. Do 12-15 reps on each side and enjoy the burn!

Banded Tricep Extension

Take one side of a long band and put it under one of your feet and then take the other side in one of your hands, behind your back. Keep the hand and elbow close to your head and extend the arm up to the ceiling, return slowly back down to start position. Do 12 reps on each side. You’re sure to feel some burning in your arms!

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]]> 4 Reasons to Include the Rowing Machine in Your Workout https://yourdailysportfix.com/4-reasons-to-include-the-rowing-machine-in-your-workout/ Sun, 04 Dec 2022 16:05:00 +0000 https://yourdailysportfix.com/?p=21301 The rowing machine is sometimes overlooked at the gym as it can be slightly repetitive and boring, but in actuality, it is one of the best full-body cardio workouts you can do. It can improve posture and tone the lower body, and the major muscles in your legs, arms, back and core must all be […]

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]]> The rowing machine is sometimes overlooked at the gym as it can be slightly repetitive and boring, but in actuality, it is one of the best full-body cardio workouts you can do. It can improve posture and tone the lower body, and the major muscles in your legs, arms, back and core must all be activated when using the machine.

Here are four reasons you should include the rowing machine in your workout.

High Intensity, Low Impact

Unlike the treadmill, you’re able to get your sweat on without injuring your knees or ankles. It can increase your cardio fitness without putting stress on your bones and joints.

Strengthen Your Core and Glutes

When you row, your core crunches and relaxes as you glide along the machine, meaning you’re doing a mini sit-up every time you row back and forth. Not to mention, pushing with your legs works on your glutes.

Track Your Improvements

If you want to get faster or build your endurance on the machine, you can start to track your improvements with the help of the information you will see on the screen. You can track your speed, Kcals, and time, and start to increase every workout.

Compliments Your Strength Workout

It can be a great ending for your strenth workout, instead of spending 30 minutes on the cross trainer, all your need is 10 minutes of intense rowing and your heart rate will increase and your arms and legs will be burning.

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]]> The 4 Best Exercises to Tone Your Glutes https://yourdailysportfix.com/the-4-best-exercises-to-tone-your-glutes/ Thu, 01 Dec 2022 12:05:00 +0000 https://yourdailysportfix.com/?p=21266 When you think of working the glutes, you’re probably thinking about squats, lunges or deadlifts. There are actually more exercises that you can try to target the butt, and they can be modified by the addition of weights or bands. Strengthening your glutes will ease your daily physical movement, stabilizing your hips and lower back. […]

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]]> When you think of working the glutes, you’re probably thinking about squats, lunges or deadlifts. There are actually more exercises that you can try to target the butt, and they can be modified by the addition of weights or bands. Strengthening your glutes will ease your daily physical movement, stabilizing your hips and lower back. Before you start your squats and deadlifts, try out these four exercises.

Step Up

Stand facing the box, holding dumbbells or a kettlebell. Place the left foot on the box and push through that leg to lift the right leg from the floor. Drive the right knee up so it is a at a 90-degree angle and then place it back on the floor. Do 10 reps on each side.

Walking Lunges

Take a set of dumbbells and start with your feet together at one end of the gym. Step the right leg forward and bend both knees to lower in a lunge. Press through the right foot to stand and then step the left leg forward and bend both knees into a lunge. Walk this way to the other end of the gym and back again.

Single Leg Deadlift

Stand on the left leg and bring the right foot behind the left leg, point position. The arm with the weight is down by your side and will go down towards the floor when you start the exercise. Engage the abs and start to lean forward, lifting the right leg straight back so your torso and leg are parallel to the floor. Bring the right leg back to start position. Do 12 reps on each side.

Banded Glute Bridge

Wrap a small resistant band around your thighs and lie flat on your back on a yoga mat, with your knees bent and pushing against the band and feet on the floor. Engage your core and start to lift the hips towards to the ceiling, keeping tension with the band the entire way up. Hold for one to two seconds and then come down to start position. Do 15 reps.

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]]> Fun Winter Activities to Keep You Strong https://yourdailysportfix.com/fun-winter-activities-to-keep-you-strong/ Tue, 29 Nov 2022 12:42:00 +0000 https://yourdailysportfix.com/?p=21255 Getting to the gym in the dead of the winter can be really hard—your motivation is probably dwindling, warm-ups take longer as your bones are cold, and the idea of showering after leaves you shivering. But now it’s all about the snow and finding ways to keep warm. It’s still important to have fun. Of […]

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]]> Getting to the gym in the dead of the winter can be really hard—your motivation is probably dwindling, warm-ups take longer as your bones are cold, and the idea of showering after leaves you shivering. But now it’s all about the snow and finding ways to keep warm. It’s still important to have fun. Of course, winter means skiing, but there are other activities you can do in the cold or snow to keep you strong and fit.

Ice Skating

This is no longer a kid’s activity, it is a great glute and core workout and gets your heart rate up quickly, keeping you warm on the ice. All you need is an ice rink near you, some rented ice skates and off you go. Find someone to teach you some tricks.

Snowboarding

Snowboarding is the best winter sport for your legs and abs, you can burn up to 500 calories an hour on the snow. Your obliques will be on fire every time you shift positions.

Running

Just because it is cold and snowy does not mean you have to give up on your outdoor runs. The sportswear giants have amazing clothes to keep you warm when you are running outside. Think of long-sleeved thermal wear, insulated jackets, and warm leggings. There are even running shoes with spikes to help you to run in the snowy terrain.

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