How to Do a Spread Foot Gluteal Exercise

This low-intensity exercise helps activate your glutes and other muscles in your lower backside without the addition of your inner thigh muscles, which are easily strained.

Method Two of Four:
Performing the Exercise

Method Three of Four:
Advanced Version

Method Four of Four:
 Frequency

  1. 1
    Do 20 repetitions of this exercise per set. Repeat until you've completed 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.
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Tips

  • The benefits of this exercise are increased strength and flexibility in your gluteal muscles.
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Warnings

  • Potential injuries that may be incurred if this exercise is performed incorrectly are inner thigh muscle strains (although you should not be using them during this exercise, it's still possible to injure them by mistake).
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Things You Need

  • Dumbbells (optional)

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