Kneeling Glute Press



  • Kneel with your hips over your knees and your shoulders over your hands. Engage your abs, then lift one knee slightly off the floor and bend 90 degrees.

  • Press your leg out behind you up towards the ceiling, maintaining a 90 degree bend in your knee until your knee is even with your hip. Lower your knee back to starting position.

  • A mat is helpful.

  • Glutes  Hamstrings  Hips 

  • Inner Thighs  Lower Back  Thighs 

  • Adductor magnus, Brevis and longus, Pectineus, Gracilis, Erector Spinae

  • TIP: Place a rolled towel or yoga block under the heel of your hands to place your wrists in a more neutral position and relieve pressure.


Variations for Kneeling Glute Press

  • Prone Leg Lift

    Even if you have a small apartment, you can fit this exercise in your life. Lay face down on the floor or bed and reach towards the lights (with the back of your leg).

  • Glute Press

    This can be done without holding on. For greater challenge, do them with your eyes closed.

 

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