Glutes And Hamstrings Strengthening Exercise That Will Also Give You A Lower Back Stretch

Here’s a really good variation of glutes and hamstrings strengthening exercise that will also work your core, stretch out your lower back, and as well as the backs of your legs.

Here’s our infographic:

Here’s our transcript of the video:

TRANSCRIPT:

Hi I’m Clancy from Inner Strength Pilates and Barre, today we’re going to do the Monkey Variations, so this is to help strengthen your glutes and hamstrings, your core, and also stretch out your lower back.

So we’ve done this before with 2 feet on the wall and now we’re going to add a little bit more of an advanced option.

So I’ve got my barre ball which used between my inner thighs, you can use a barre ball, a T ball, or you don’t need anything at all.

So lying onto your back, you want to shuffle your bottom right up against the wall, and then plot your feet about hip width apart, just a little bit higher than a right angle here.

So squeezing the ball between the knees, and relaxing the arms down. Have your palms turned up to the ceiling so we can relax our shoulders out to the side.

We do a big inhale, exhale scoop, pushing the feet into the wall that’s the key, if you’re not pushing your feet into the wall you’re not going to be working the backs of your legs.

Inhale hold, exhale roll back down, big breathe in, exhale curl up, inhale hold, exhale roll back down, big breathe in, exhale hold, inhale rolling back down.

So you want to go for 10 of these, exhale lift off, now we inhale hold here I want you to pulse you hips up for 20 reps, so we go, 1, 2, little pulses, make sure you’re really scooping out your lower back, scooping the belly you’re in a nice curve position and not a flat back, good.

Keep squeezing the ball if you’ve got it there, 4, 3, 2, 1, rolling down, single leg, now we extend one leg up, so it’s good to have the ball there to make sure the knees stay level, if you have got it there it’s a little bit harder.

Just make sure they stay in line throughout the whole exercise, you may not be able to get your bottom up as high with the single leg because it’s a bit more difficult, what you want to look out for is that your hips is staying level the whole time.

So big breathe in, exhale scoop the belly, push and curling up, inhale hold, exhale rolling back down, big breathe in, exhale, inhale hold, exhale rolling back down, watch those hips, squeeze that ball, exhale.

Now once you’ve done 10 we’re going to stay up, now there’s a little piece of sting tied to the end of your big toes someone’s pulling them up for 20 reps, pushing your legs up into the wall and we go, 1, 2, 3, 4, 5, 6, 7, 8, keep going, squeeze that ball, good.

Your leg should be burning that pushing into the wall here, great work, once you’ve done 20 coming down, switching leg, we’re going for 10, exhale curling up, inhale hold, exhale roll it down, 10 reps, inhale hold, and roll it back down, stay up on the 10th and we pulse for 20 and go.

Once you’ve done 20 rolling down, go for 2nd set if you wish, otherwise hug your knees into your chest, give your back a little stretch out here and enjoy.

Thank you for watching the
Another Monkey Variation To Strengthen Your Glutes, Hamstrings, And Core video we’ve done for you.

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