Bonus: Work your core stabilization in this excellent glute exercise!
This is a movement of the head of the femur around in the hip joint. If you wiggle and move through your hips or spine during these glute lifts you’ll miss out on major benefits! Take special notice of this and pull your abs in to help you stabilize your hips and spine throughout the exercise. Breathe into your rib cage.
Diagonal glute lifts for the right leg: move down and to the left to tap at the bottom / and lift up and to the right.
Diagonal glute lifts for the left leg: move down and right to tap at the bottom \ and lift up and to the left.
*Do not lift your leg any higher than your hip, lift it only as high as you can keep the hips stable, either slightly below the hip or just to hip height. Lifting higher than your hip will cause you to go into spinal extension, think cow pose, where your low back muscles will do the work instead of your glutes.
Not sure if your alignment on all fours is correct, which is necessary to reap the benefits of this exercise? Check out our blog on correct all-fours positioning: https://www.urbanfitnesstc.com/proper-alignment-for-all-4s-table-top-position/
Want to know if your hips and spine are staying stable? Schedule your free 90 minute consultation.
Addie Kelzer is a certified personal trainer and nutrition consultant. She believes that by making fitness and good food practical, her clients will hold the power to positively change their health and the health of those closest to them.