Lying Double Glute Lift
Expert Advice
Engage your glutes to lift both legs and avoid overarching your lower back by keeping your abdominals engaged.
How-to-do Steps
- Lie on your stomach with legs straight and arms by your sides.
- Squeeze your glutes to lift both legs off the ground.
- Hold the lift for a moment, then lower back down without touching the floor.
- Repeat for the desired number of repetitions.
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Muscles Worked
Lying Double Glute Lift primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Lying Double Glute Lift work?
Lying Double Glute Lift primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Double Glute Lift?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Lying Double Glute Lift suitable for beginners?
Yes, Lying Double Glute Lift is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
