Enjoy this bodyweight glute exercises for women over 50 workout, that Coach Sheree has put together, to compliment the recent GLUTE Activation and GLUTE Exercises posts and videos.
For a WARM-UP do some on the spot marching, with arms moving/swinging for 2-3 minutes before you start todays workout. The intent is to simply get the blood flowing across your body and muscles.
This bodyweight glute exercises for women over 50 workout has been designed for any fitness level. Whether you're at a beginner, intermediate or advanced fitness level Sheree will guide you and give variations so you have a great workout.
Watch: 30+ Minute Glute Workout + Stretch For Tight Hips
NO-EQUIPMENT NEEDED for this Glute Workout & Mobility Stretch
TIMESTAMPS for the Bodyweight Glute Exercises for Women Over 50 WORKOUT:
WORKOUT - Timer is set for 40sec workout, and 15secs rest
NOTE: All exercises can be done free-standing but if balance is an issue you can hold a chair or against wall for support, as and when needed.
- 00.17 Squats
- 00.58 Single-Leg Deadlift
- 02.48 Single-Leg Squat
- 04.36 Knee Up + Kick Back
- 06.28 Fire Hydrant (Standing)
- 07.13 Fire Hydrant Circles (Standing)
- 08.34 Floor Bridge (Supine Position)
- 09.43 Marching Bridge (Supine Position)
- 10.40 Side-lying Clam
- 12.19 Prone Leg Lift (Bird-Dog Variation)
- 13.57 Prone Leg Pulse
- 14.11 Side Leg Lift
- 15.07 Side Leg Lift Variation
- 16.10 Side Plank Leg Lift
- 17.50 Workout Wrap-up
Hip/Glute Mobility Stretch
- 18.05 90/90 Hip Stretch (Seated Figure 4 Variation)
- 19.46 Quadriceps Stretch(Seated 90/90 Variation)
- 20.16 Front-Leg Butt Stretch (Half Pigeon Supine Variation)
- 20.57 Half Pigeon (Seated Variation)
- 21.58 Hip Hinge Over Foot (Standing Variation)
- 22.45 Wide-Leg Forward Fold
- 24.13 Inner Thigh Stretch (Butterfly/Kneeling Variation)
- 25.35 Reclined Figure-Four (Supine Pigeon)
- 26.46 Cross-Body Knee Pull (Supine Twist Variation)
- 28.00 Alternate Knee-Drop Hip Stretch
Unbreakable Women Inspiration:
