Gluteals

DUMBBELL SQUAT TO PRESS

1. Begin in a standing position with a dumbbell in each hand
2. Clean the dumbbells to shoulder height utilizing a jumping motion and shoulder rotation
3. Palms should be facing each other and elbows should be pointing forward
4. Look directly forward, keep your chest up, and place feet about shoulder-width apart
5. Initiate movement with a squat, flexing the knees and hips to lower your body
6. Descend as far as flexibility allows, maintaining good posture in the spine, hips, and knees
7. Pause for a brief moment at the bottom of the squat before returning to a standing position by extending the hips and knees
8. After fully rising to a standing position, press the weights overhead by extending the elbows and flexing at the shoulder
9. Return the weights to the shoulder before repeating the whole movement for 15 repetitions

LANDMINE SQUAT PRESS

1. Stand holding the weighted end of the barbell with both hands in front of your chest
2. Your feet should be level and shoulder-width apart
3. Press the weight up with both hands until your arms are extended, then bring it back down slowly
4. Adopt a split stance, with the opposite leg to the arm you are lifting with forwards
5. Press the weight up with one arm, keeping it in line with your shoulder rather than moving it towards the middle of your body

SUMO SQUAT

1. Start in a standing position, take your feet out sideways so that they are wider than shoulder width and toes turned out slightly
2. Bring your hands up into a prayer position on your chest
3. Sit your hips back and down, then bend your knees, keeping them in line with your toes
4. Make sure you keep your chest up and don't tip forwards
5. Lower down until your hips are the same height as your knees, then push down into your heels
6. Contract your glutes and quadriceps to return to the standing position
7. Do for 20 reps