The Only 4 Moves You Need For Strong Glutes

Tracey Mallett is a fitness force. The LA-based instructor started her career as a professional dancer but has evolved her platform to include two best-selling books, a popular group fitness class called The Booty Barre (which is now available nationwide at 24 Hour Fitness), and dance and fitness DVDs. Here, she shares a few of her favorite barre moves. If you don’t have a barre, simply pull over a chair with a high back.

1. Booty Lift With Ball

Photo by Chloe Bulpin / mbg creative

Muscles worked: Glutes and hamstrings

Stand diagonal to the barre (or a chair with a high back) with your forearm on the barre and the outside leg lifted, with the ball (optional) behind the knee. Place the outside hand on the supporting thigh. Lift the leg up and down in small pulses.

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2. Elvis

Photo by Chloe Bulpin / mbg creative

Muscles worked: Glutes, quads, hamstrings

Standing facing the barre or chair with the knees bent in a relevé position. Open and close the knees. Travel down and up for an extra challenge.

3. Side Knee To Chest

Photo by Chloe Bulpin / mbg creative

Muscles worked: Glutes

Kneel on the side with the top leg extended, touching the floor and the supported hand directly under the shoulder, top hand resting behind the head. Lift leg to hip height, then bend the knee toward the chest and bring your elbow to meet it. Extend the leg back out and lower, then repeat.

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4. Knee Lifts

Photo by Chloe Bulpin / mbg creative

Muscles worked: Glutes

Sitting in a “Z” position, place the ball (or fold up a towel) under the ankle joint and the hands directly in front of the body, with the body pitched forward from the hips. Lift the knee up and down as you press the ankle into the ball.

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