Tabletop & Hover Glutes Series

Orientation: Tabletop, Hover

The Tabletop & Hover Glutes & Hips Series targets the gluteus maximus and gluteus medius while strengthening the hips through exercises like leg extensions, glute presses, donkey kicks, rainbow arcs, rotations, and hover leg lifts.

These movements build posterior-chain strength while also challenging core engagement and stability.

Framework Tip

Simply lift into Hover to add challenge through bodyweight alone. Props like a weight or ball behind the knee can increase intensity for glute presses or hip rotations. This series can also be used in cool downs to stretch the glutes and hips with hip circles, hip swings, or Pigeon.