In this Pilates Reformer workout Allegro 2 Glute Workout (How to isolate your Glutes) you will learn tricks in each exercise that will help you isolate your glutes, and you will feel them working through different planes of motion. This Glute workout is all about learning to identify the position of your hips and pelvis with the squeeze of your glutes. Once you can identify the squeeze in each exercise, you will have a far easier time activating and igniting them, therefore making them stronger!
What makes these specific glute exercises on the Balanced Body Allegro 2 Reformer so great is that the setup helps you learn to control your form with each exercise so you can learn how to isolate the squeeze of your glutes in various planes of motion. These Reformer exercises for this Pilates Reformer workout will help you create a stronger connection to your glutes and prevent you from using your lower back in hip extension exercises.
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If you enjoyed this Pilates glute workout on the Reformer focused on glute isolation, and you are looking for a reformer for home use, and you would like a safe and reliable piece of equipment, this Balanced Body Allegro 2 is great! All of my clients own this exact model of the Allegro 2 and love it as It's very user-friendly and easy to adjust.
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▷ Elevated Bridge Reformer exercise teaches you to feel the glutes rather than your lower back. Working your glutes should not make you feel lower back pain. Performing a Glute Bridge with feet elevated will help you squeeze your glutes due to having more range of motion in hip extension. The Reformer Frog Bridge holding for 5 counts helps you squeeze and feel your side glutes (gluteus medius). Both of these Bridges will help you isolate your glutes and feel them before you start your exercise. (2 Red Springs)
▷ Reformer Frog press standing focusing on the squeeze behind you as you extend the bed backward. It's similar to the Scooter on the Pilates Reformer but the hip is in external rotation which provides more side glutes as well as more stretch from the deep hip flexion in the setup of the exercise and squeezes on the glute fibers in hip extension. (1 Red Spring 1 Yellow)
▷ Side lying footwork Allegro 2 Reformer position 1 at 90 degrees with the infinity footbar. As you are on your side you are technically doing a single-leg squat pressing through your heel on the high footbar. Both the parallel and hip external rotation side lying footwork on the reformer help you isolate the glutes as you press. For the hip internal rotation side lying footwork you will focus on your side glutes and control the internal rotation of the working hip. (2 Red Springs 1 Yellow)
▷ Standing Skating Allegro 2 Reformer focuses on hip internal rotation reformer abduction using the side glutes as well as stability of your standing leg. Even though I am only doing 8 reps you will see the demand not only on the standing leg but also the demand to keep the pressing leg in internal rotation. This one exercise makes the Pilates Reformer so unique due to the position and amount of spring you can use to really isolate your glutes. (1 Red Spring)
This Glute Reformer Workout: You can Perform 2-3 sets of each exercise with 8-10 repetitions
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00:00 Intro Pilates Reformer Workout Allegro 2 Glute Workout (How to isolate your Glutes)
00:32 Elevated Glute Bridge Allegro 2 Reformer
02:06 Elevated Glute Frog Bridge Allegro 2 Reformer
03:30 Frog Press Standing Hip Extension Allegro 2 Reformer
05:44 Side Lying Glute Footwork Allegro 2 Reformer Parallel
07:02 Side Lying Glute Footwork Allegro 2 Reformer External Rotation
07:52 Side Lying Glute Footwork Allegro 2 Reformer Internal Rotation
10:32 Standing Skating Allegro 2 Reformer Hip Abduction
11:45 Mindful Axis Foundations Program Preview
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