{"id":7840,"date":"2021-09-24T23:28:45","date_gmt":"2021-09-24T23:28:45","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=7840"},"modified":"2021-09-24T23:38:21","modified_gmt":"2021-09-24T23:38:21","slug":"innovative-exercise-for-the-glutes-grip-and-shoulders","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/innovative-exercise-for-the-glutes-grip-and-shoulders\/","title":{"rendered":"Innovative Exercise For The Glutes, Grip, And Shoulders"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This bang for your buck exercise strengthens the glutes, the muscles in the foot and lower leg, improves shoulder and scapular stability, grip strength, and lumbo-pelvic stability.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063As you can tell, this exercise accomplishes a lot! <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Multidirectional Taps From Single Leg Partial Squat + Bottoms-Up Kettlebell Hold\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/_dm7IUz00lo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063<\/strong> \u2063\u2063\u2063<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Place a band around your ankles. There should be resistance in the band for 100% of the exercise.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063\u2063\u2063\u2063Hold a kettlebell in a bottoms-up position, and so it\u2019s in the bottom position of an overhead press. Your forearm should be vertical, and wrist in a neutral position. Maintain this position for the duration of the exercise.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a single leg partial squat stance. Your head torso and hips should be in a stacked position. Maintain this position for the duration of the exercise.\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063\u2063On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor. \u2063 \u2063 \u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Perform taps in multiple directions. Aside from this moving leg, the rest of your body should remain in a fixed position for the duration of the exercise.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. Lightly press your leg out against the band. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side. \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine).\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=563%2C493&#038;ssl=1\" alt=\"\" class=\"wp-image-7449\" width=\"563\" height=\"493\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=300%2C263&amp;ssl=1 300w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef;font-size:18px\">Get a package of\u00a0<em>The Ultimate Pull-Up Program\u00a0<\/em>and\u00a0<em>The Ultimate Lower Body And Core Program<\/em> for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This bang for your buck exercise strengthens the glutes, the muscles in the foot and lower leg, improves shoulder and scapular stability, grip strength, and lumbo-pelvic stability.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063As you can tell, this exercise accomplishes a lot! Coaching Tips: \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063 Place a band around your ankles. There should be resistance in the band for 100% of the exercise.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063Hold a kettlebell in a bottoms-up position, and so it\u2019s in the bottom position of an overhead press. Your forearm should be vertical, and wrist in a neutral position. Maintain this position for the duration of the exercise.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 Get into a single leg partial squat stance. Your head torso and hips should be in a stacked position. Maintain this position for the duration of the exercise.\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor. \u2063 \u2063 \u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 Perform taps in multiple directions. Aside from this moving leg, the rest of your body should remain in a fixed position for the duration of the exercise.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. Lightly press your leg out against the band. \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side. \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 For the duration of the exercise, keep your core braced (360 degree brace around your spine).\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063 Get a package of\u00a0The Ultimate Pull-Up Program\u00a0and\u00a0The Ultimate Lower Body And Core Program for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0 LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":7844,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,22,576,435,34,225,851,588,26,592,753,23],"tags":[182,802,840,425,878,875,1213,1091,1102,1214,1090,1092,500,811,962,446,924,929,925,937,927,926,928,1208,526,868,870,871,932,933,935,936,1103,1105,1104,1207,909,919,914,917,912,916,908,918,525,877,897,1189,965,869,896,972,1188,895,527,885,968,1190,964,867,887,969,1191,966,1036,1026,1025,1097,1087,1101,1221,1095,1227,1222,1211,1224,1219,1212,1089,1098,901,902,905,904,899,906,900,903,1355,958,960,891,957,959,890,956,955,882,886,1117,1116,1114,1119,1111,1115,1113,1118,1035,1034,1032,1033,1228,484,1106,280,923,278,920,279,1357,907,482,913,481,921,859,183,874,881,271,860,173,880,872,883,516,237,884,876,1215,1216,1093,1088,1225,1220,1217,1226,1086,438,1209,1223,1218,1100,1096,1210,1094,1099,483,480,65,910,911,347,922,931,384,898,930,934,607,1354,1356,608,448,479,667,208,233,272,635,961,954,496,495,1131,494,290,879,469,97,622,96,1112,443,754,1018,1031,1030,333,1029,1028,1027,514,172,298,747,437,671,670,873,818,1132],"class_list":["post-7840","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-core-exercises","category-filler-exercises","category-foot-strengthening","category-glute-exercises","category-grip-training","category-home-workouts","category-kettlebell-exercises","category-lower-body-exercises","category-minimal-equipment","category-running-exercises","category-shoulder-health","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-anti-rotation","tag-anti-rotational-exercises","tag-arch-support-exercises","tag-arch-support-exercises-for-athletes","tag-arch-support-exercises-for-runners","tag-arch-support-workout","tag-arch-support-workout-for-athletes","tag-arch-support-workout-for-runners","tag-athlete-training","tag-athletic-training","tag-balance-training-for-athletes","tag-balance-training-for-runners","tag-band-exercises-for-booty","tag-band-exercises-for-butt","tag-band-exercises-for-glutes","tag-band-workout-for-booty","tag-band-workout-for-butt","tag-band-workout-for-glute","tag-band-workout-for-glutes","tag-band-workouts-for-booty","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-booty-building-exercise","tag-best-booty-building-exercises","tag-best-booty-building-workout","tag-best-booty-building-workouts","tag-best-booty-exercise","tag-best-booty-exercises","tag-best-booty-workout","tag-best-booty-workouts","tag-best-butt-building-exercise","tag-best-butt-building-exercises","tag-best-butt-building-workout","tag-best-butt-building-workouts","tag-best-butt-exercise","tag-best-butt-exercises","tag-best-butt-workout","tag-best-butt-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-pull-ups","tag-best-core-exercise-for-push-ups","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-ups","tag-best-core-exercises-for-push-ups","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-pull-ups","tag-best-core-workout-for-push-ups","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-push-ups","tag-best-core-workouts-for-runners","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-stability","tag-best-exercises-for-balance","tag-best-feet-strengthening-exercises","tag-best-feet-strengthening-exercises-for-athletes","tag-best-feet-strengthening-exercises-for-runners","tag-best-feet-strengthening-workout","tag-best-feet-strengthening-workout-for-athletes","tag-best-feet-strengthening-workout-for-runners","tag-best-foot-strengthening-exercises","tag-best-foot-strengthening-exercises-for-athletes","tag-best-foot-strengthening-exercises-for-runners","tag-best-foot-strengthening-workout","tag-best-foot-strengthening-workout-for-athletes","tag-best-foot-strengthening-workout-for-runners","tag-best-glute-building-exercise","tag-best-glute-building-exercises","tag-best-glute-building-workout","tag-best-glute-building-workouts","tag-best-glute-exercise","tag-best-glute-exercises","tag-best-glute-workout","tag-best-glute-workouts","tag-best-grip-strength-exercise","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-oblique-exercises","tag-best-oblique-workout","tag-best-resistance-band-e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This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Innovative Exercise For The Glutes, Grip, And Shoulders -<\/title>\n<meta name=\"description\" content=\"This bang for your buck exercise strengthens the glutes, the muscles in the foot and lower leg, improves shoulder and scapular stability, grip strength, and lumbo-pelvic stability.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/innovative-exercise-for-the-glutes-grip-and-shoulders\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Innovative Exercise For The Glutes, Grip, And Shoulders -\" \/>\n<meta property=\"og:description\" content=\"This bang for your buck exercise strengthens the glutes, the muscles in the foot and lower leg, improves shoulder and scapular stability, grip strength, and lumbo-pelvic stability.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/innovative-exercise-for-the-glutes-grip-and-shoulders\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-09-24T23:28:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-09-24T23:38:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/IMG_1760.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"565\" 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