Circuit Training Lunge & Glute Exercise

Video Transcript

"Hi, I'm going to show you how to do a combination of a lunge with a glute lift and an overhead triceps tension. Muscles we're going to be working are quadriceps, hamstrings and glutes, as well as the triceps in the back of your arms. You can do these together, just doing the legs, or you can add the arms too. So I'm going to show you how to do the legs first. You're going to keep the weight down by your side, make sure that your ankle, your knee and your hip are in a ninety degree angle. We've got a ninety degree in the front, and ninety degree in the back, we're running north and south. As opposed the east and west, so try not to shift your weight forward and backwards. It's straight down and up. Hands go on your hip. Here's how you execute the lower part of your body. It's lunge down, lift with the leg, as you're coming up, body goes to the front leg, leg is going to extend just enough so you engage your glute muscles, and then we're going to drop you back down. How you make that compound exercise, is taking the weight over your head. Weight needs to be between five and fifteen pounds, whatever you're comfortable with. Your hands are going to grab onto the outside of the weight head. Elbows tight, pointing to the ceiling. Drop down into your lunge, as you lift up, it's a glute extension overhead. Straight back down, make sure your knee does not exceed your toe line. Keep the abs tight and raise. You're applying contraction in your glute and in your triceps. So, upper body execution. Make sure that your elbows stay tucked, we don't want them to flare out. Chest is lifted, elbows tight next to the head, contraction goes over your head. If you don't fell these in the triceps, just add a little bit more weight. You're trying to do between fifteen and twenty reps. However many you're comfortable with. So again, lower body, hips tucked under, straight down, straight up with the glute, adding the weight, down, and straight up. So if you just started this, weight can be fairly light, between eight and twelve repetitions, and if you're a little bit more advanced, try between ten and twenty reps on each side. And that is how you do lunge glute lift with a tricep extension."