When working glutes its important to incorporate exercises that really work for you. The exercises in which you actually feel your glutes activating. Not all exercises will work the same for you as they work for someone else but these are a few exercises that I find super effective and very glute isolated! Remember also that when you are doing any exercises but more so glute exercises, it is important to always pause and hold at the top for at least 2-3 seconds to really get the most out of it. This is one of the keys to growing your glute muscles, thus growing your bum! Try the workout out and don’t forget to let me know how you liked it, or if you need further explanation for an exercise!

Warm Up:

5-10 minute light walk

Stretch Legs: Hamstrings, Quads, Calves

Foam Roll : Glutes, Hamstrings, Quads, Calves, IT Band

Exercise 1

Reverse Hack Squat

4 Sets of 10 Reps

Start by facing towards the hack squat machine with the bars resting on your shoulders. Keep your feet about hip width apart. Proceed to squat down while keeping your core tight and back straight. Come back up, squeeze and hold your glutes together for 3-5 seconds per rep.

Exercise 2

Hip Thrust Using Leg Extension Machine

4 Sets of 12 Reps

Your hips should be aligned with the pad that you would be pushing up on the leg extension machine. Perform the exercise like you would using a barbell. Hold and squeeze the glutes at the top for 5 seconds before coming back down.

Exercise 3

Rope Pull Through

4 Sets of 15 Reps

Place a rope on the cable and begin by standing facing away from the cable with the rope between your legs. Your feet should be further then hip width apart. Stand a few feet away from the cable to begin. Proceed to pull the cable through between your legs until you are standing upright again. Hold and squeeze before lowering.

Exercise 4

Push Down Using Assisted Pull Down Machine

4 Sets of 12 Reps on Each Side

Using the assisted pull up machine, proceed to put one leg on the pad while the other leg is upright resting on the foot pad below. Push all the way down and bring your leg back up. Make sure you are going heavy enough for you to feel the exercise.

Exercise 5

Cable Kickbacks

4 Sets of 12 Reps on Each Side

This is a classic but for a reason! Start by using a cable strap to strap your leg in from just above your ankles. Holding the cable machine with both hands kick your leg straight back and hold your glutes at the top for 2-3 seconds. Bring back down slowly. Make sure your keeping your core tights and your back is not arching.

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