Shapely Legs: Gluteal Lifts Series 2 Video

It is possible to focus on the inner thighs while performing gluteal lift exercises. Learn how to get shapely legs by doing gluteal lift exercise variations properly from a celebrity trainer in this workout video.

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Lay on back
Legs up against wall
Squeeze knees together
Lift buttocks slightly
Feel pull down

About this Author

Grace Lazenby is a celebrity trainer and co-founder of iTRAIN.com. Grace has a degree in exercise physiology and she is certified with the Physical Mind Institute. iTRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi everybody. I'm Grace Lazenby, and welcome to Shapely Legs. Okay. Today, I'm going to show you one of my favorite exercises, the gluteal lift, but we're going to emphasize the inner thighs today, so you will need nothing but a wall and a mat. So, go and lay all the way down, and I want you to bring your big toes and ankles together, you're going to squeeze the knees in. From here, you're going to go up on to the balls of the feet and then raise your glutes up off the floor, a very small lift like just about a half an inch. So, with the energy squeezed in, I want you to glue those knees together; that's important because that's going to focus on the inner thigh. From here, all you 're going to do is lift up and up and lift. Now, not only do I want you to concentrate on the lift up but I want you to feel the pulldown. So feel like you're also pulling your glutes down, and pull, and pull. Your heels are lifted. Again, keep those knees glued together. Sometimes what happens is the knees want to kind of wander apart. So the work is here. There you go. Excellent. Good. Four more, for four and three. Beautiful! Keep the lower abs in, shoulders relaxed, and hold. Good. Roll down. Now, we're going to change your foot position but we're still focused on the inner thigh, so now the left foot comes completely onto the wall, you're going to cross your right calf over the left shin so your pinkie toe on the left is going to match up with the right in an arch. You're going to roll. You're going to hold. Again, you've got to glue those knees together, guys. Glue them together and lift. Now this is going to feel a little different, but remember the energy from the top of your quads and your knees are going to filter to your glutes and lift, and lift, and lift, and lift. Good. Now let's hold it, isometric. There you go. Really focused on the breath, focused on the squeeze, roll down. Let's change to the other side. So again, take the left calf over the right shin lining the right pinkie toe with the left inner arch and roll up, squeeze those knees together, and lift. This is a great exercise. You can do this anywhere, at home, on the road, at the gym, all you need is a mat and a wall and lift, so there are no excuses, and lift, and lift, for four, and three, and two. Excellent everybody. I want you to hold me one more little tight squeeze, and you deserve a nice stretch, roll down, pull the knees to the chest, roll up. And that was you're shapely leg exercise of the day. I'm Grace Lazenby. Have a great day.

Shapely Legs: Gluteal Lifts Series 2 Video

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