Tabletop Leg Lifts

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GLUTE EXERCISES: TABLETOP LEG LIFTS

These leg lifts are great glute exercises for the upper, lower, and sides of your glute muscles. They are a perfect alternative or addition to squats and lunges for toning and shaping your your butt and thighs.

REPS: 15-18
SETS: 2-3
FREQUENCY: 2-3 times per week

FORM:

Table Top Leg Lifts, Side (tones the side of your glutes)

• On hands and knees with hands directly under your shoulders and knees under hips
• Lift out and up from the hip
• Keep both hips squared or parallel to the floor (try not to move the hips when doing the exercise)
• Keep your core muscles engaged, don't let your back sink down toward the floor
• Really squeeze your outer glute to lift your leg as high as you can

Table Top Leg Lifts, Back (tones upper and lower glutes)

• On hands and knees with hands under shoulders and knees under hips
• Lift bent leg backward and up as high as you can toward ceiling
• Flex or point foot
• Keep hips parallel to the floor (try not to move the hips when doing the exercise)
• Squeeze your glutes as you lift your leg

ADVANCED MUSCLE CHALLENGE: Strap ankle weights around your ankle to increase the workload of the glute. You can also squeeze a dumbbell of your desired weight between your knee and calf muscle while doing the leg lifts. This may be be awkward at first, but the more you squeeze and the stronger your glutes get, the more fluid you'll be able to do the leg lifts with the weights.

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