Friday Favorite: My Glute Workout on Empower

I’m so excited that it’s Friday of a long weekend! Do you have Monday off as well?

Did all of you east coasters get as much snow as us? We got pounded for the past 24 hours, adding an additional ~10″ on top of the 10″ we already had on the ground. We’re getting another 3-6″ tomorrow! No idea where it’s going to go! Such is February in Massachusetts. 🙂

Snow shoveling 2-13-14

Spied WHH shoveling our neighbor’s walkway. He’s the best.

I’m also really excited today because I’m sharing my go-to glute workout on Empower’s blog.  Check it out here!

Empower glute workout

This strength program has helped not only to rehab from my glute injuries, but has given me a stronger lower body and–BONUS!–more shapely legs and glutes! You can do the workout in the comfort of your own home as I have shown, or at the gym.

I’ve added in some upper body for super sets and core work in between some sets, so while the emphasis is on the glutes, it’s still a near total-body workout! Plus, since you don’t stop moving the entire time, you’re burning max calories for a strength day. You could also add some cardio bursts between moves, such as jumping jacks, high knees, shadow boxing, jump rope, etc., for an additional calorie burn.

Clamshell for glutes and hips

Though this workout is great for everyone, it’s especially important for us runners, as it focuses on glute moves with hip extension, two places that runners tend to be weak. I have noticed that I now have better firing of my glutes while running.

One legged bridge

I’d love to hear if you give this a try and what you think of it! Thanks for stopping by and have a great weekend!


4 thoughts on “Friday Favorite: My Glute Workout on Empower

  1. Hi Stephanie. Workout on empower looks great. Am going to try it out ! Love the picture of the snow… good luck with it & have a great weekend.

    • Thank you, Karen! It seriously works wonders! And when I used heavier weights at the gyms, my legs and butt were toast at the end!

      Do you miss the snow at all or are you generally fine without it?

  2. Glute strength! Helps you power-up on those nasty mountain uphills! Must do these glute workouts more often. Thanks for the tips! 😉

    • Exactly–and looks like you have a lot of hills on your usual routes! I’ve heard that if you don’t have time to do all of them, bridges and clamshells are best for runners.

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