Exercise: Glute and Hip Workout

This workout is from the Nike Training Club app. The video is silent to leave you to play your own music, or open the guidance in the app if you want.

With 5-10 seconds between each exercise:
– 30 sec: Reverse lunges, alternating
– 20 sec: Knee hugs
– 30 sec: squats
– 30 sec: hip lifts
– 30 sec: frog kicks, left leg
– 30 sec: frog kicks, right leg
– 30 sec: lateral leg raise, left leg
– 20 sec: forward hip circles, left leg
– 20 sec: backward hip circles, left leg
– 30 sec: lateral knee drives, left leg
– 30 sec: lateral leg raise, right leg
– 20 sec: forward hip circles, right leg
– 20 sec: backward hip circles, right leg
– 30 sec: lateral knee drives, right leg
– 20 sec: squat pulses
– 40 sec: horse stance push and pull
– 30 sec: hip lifts
– 30 sec: hip lift march
– 30 sec: lateral leg raise, left leg
– 20 sec: forward hip circles, left leg
– 20 sec: backward hip circles, left leg
– 30 sec: lateral knee drives, left leg
– 30 sec: lateral leg raise, right leg
– 20 sec: forward hip circles, right leg
– 20 sec: backward hip circles, right leg
– 30 sec: lateral knee drives, right leg
– 30 sec: one-leg hip lifts, left leg
– 30 sec: one-leg hip lifts, right leg
– 20 sec: hip lifts
– 20 sec: split squats, right leg forward
– 20 sec: split squats, left leg forward
– 20 sec: speed squats
– 20 sec: squat pulses
– 20 sec: reverse lunge reaches