Heel Beats

General And Specifics

• this is one of the best exercises to train the glutes without using equipment
• use a folded towel to make the position more comfortable

Starting Position

• lay your belly on the ground or a fitness mat
• put one hand on top of the other and rest your head on the back of the upper one
• stretch out the legs
• the feet are together

Correct Execution

• brace the abs and pull the abs to the spine to protect the lower back
• lift the legs, the thighs lift off the ground
• open them until the feet are about shoulder-wide away
• afterwards, move the feet back towards each other
• always keep the legs in the air
• do several reps

tips for the workout

• if this is too hard for you, start with leg lifting
• use weight cuffs to impede it