Introduction to the 100 Glute Challenge

I'm excited to kick off Day 9 of the 100 Glute Challenge with my friend Michelle Khare. If you haven't heard about the challenge yet, it's a comprehensive program designed to strengthen and tone your glutes over 100 days. Each day, we tackle a different glute exercise to target specific areas of the glutes.

Firstly, I'm going to plunge into the standing leg pulse exercise, which is great for targeting the glutes and building strength and stability in the legs. It's a simple yet effective move that you can do anywhere.

To perform a standing leg pulse, start by standing tall with your feet hip-width apart. Lift one leg off the ground and slightly behind you, keeping it straight. From here, pulse your leg up and down, engaging your glute muscles with each movement. Do this for a specific number of repetitions before switching to the other leg.

Illustration: Standing Leg Pulse

Illustration: Proper Form for Standing Leg Pulse

Benefits of Standing Leg Pulses

The standing leg pulse exercise offers a range of benefits for your glutes and legs. Here are some of the key advantages:

1. Glute Activation: Standing leg pulses specifically target the glute muscles, helping to activate and strengthen them.

2. Leg Strength: This exercise also works the muscles in your legs, including your quads, hamstrings, and calves.

3. Balance and Stability: By performing standing leg pulses, you'll improve your balance and stability, which can be beneficial in various activities and sports.

4. Convenience: One of the best things about standing leg pulses is that you can do them anywhere. Whether you're at home, in the gym, or even at the office, you can easily fit in a quick set of leg pulses to work your glutes.

Incorporating standing leg pulses into your workout routine can help you achieve stronger, more defined glutes while also improving overall leg strength and stability.

Illustration: Glute Activation during Standing Leg Pulses

Illustration: Leg Strength Benefits of Standing Leg Pulses