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The hardest glute exercises (with no squat in sight)
1.
Internal 45 fire hydrant
The internal rotation of this move stretches and strengthens the standing glute, says McEwen.
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Start with your feet hips-width distance and sit back two inches as you squeeze your glutes.
Bend your working leg 90-degrees and bring your knees together.
take a stab at keep the hips rotated the entire time.
Repeat six to eight times on each side.
Start with your feet hips-width distance apart and sit back two inches as you squeeze your glutes.
Keep your standing leg facing forward and step out to the side with your working leg.
When you land, your feet should be perpendicular.
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Hold the open-step position and continue to squeeze the glutes as you sit further back.
Use the standing inner thigh and lower abs to return to the starting position.
Repeat six to eight times on each side.
Youll be hitting all of your glute muscles with this one.
Start with one leg directly behind you at six oclock and shift your weight forward into your standing heel.
Lift your leg directly up from your glute, keeping the spine long and abs engaged.
Be sure to reach the leg long the entire time and keep the shoe laces facing forward.
Repeat six to eight times on each side.
Your inner thigh and glute will also be working as you sweep in, says McEwen.
Start on all fours and then take your hands a few inches in front of you.
Squeeze your glutes and shift back into your hips.
Reach one leg long directly behind you, keeping your shoelaces facing the floor.
Repeat six to eight times on each side.
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