give this GLUTE workout a try to strengthen your posterior chain, bullet proof your back and build that peachy derriere
Warm-up (5-10 minutes)
- Dynamic Stretching: Leg swings, hip circles, and bodyweight squats.
- Glute Activation (1-2 sets):
- Banded Glute Bridges (15 reps)
- Clamshells with resistance band (15 reps per side)
- Banded Lateral Walks (10 steps each direction)
Workout Plan
1. Hip Extension Drills
These exercises target the glutes through hip extension, focusing on the posterior chain.
- Barbell Hip Thrusts or nautilus glute drive (4 sets of 8-12 reps)
- Main movement. Focus on squeezing the glutes at the top.
- Progression: Add weight over time or pause for 2 seconds at the top.
- tuck chin towards chest
- Romanian Deadlifts (RDLs) (3 sets of 8-10 reps)
- Engage hamstrings and glutes as you lower the bar to mid-shin.
- Focus on a slow eccentric (lowering) phase to maximize glute activation.
2. Single-Leg Exercises
These movements emphasize unilateral strength and stability, helping to even out muscular imbalances.
- Step ups (3 sets of 6-8 reps per leg)
- Keep your core engaged and maintain balance throughout.
- Bulgarian Split Squats (3 sets of 10-12 reps per leg)
- Targets glutes, quads, and stabilizers. Make sure to keep the knee aligned with the toes.
3. Hip Abduction Exercises
These exercises will target the gluteus medius and minimus to improve lateral movement and stability.
- Cable hip abduction or technogym total hip abduction(3 sets of 12-15 reps per side)
- Keep the core braced and control the movement on both the eccentric and concentric phases.
- Seated hip abduction (outer thigh machine) (3 sets of 12-15 reps per leg)
- Focus on a slow, controlled motion to target the outer glutes effectively.
4. Finisher (Optional)
This will help you burn out your glutes with high-rep, low-weight exercises for endurance.
- Banded Frog Pumps (2 sets of 25 reps)
- Bodyweight Glute Bridges (2 sets of 20 reps with a 2-second hold at the top)
Cool-down (5-10 minutes)
- Static Stretching: Focus on hamstrings, glutes, hip flexors, and quads.
- Foam Rolling: Release tension in the glutes and lower body.
Progression Tips
- Gradually increase the weight or resistance as you get stronger.
- Focus on mind-muscle connection, especially for glute-dominant exercises like hip thrusts.
- Track your reps and weights to ensure consistent improvement.
This plan will help you build strength, muscle mass, and endurance in your glutes while addressing all the major movement patterns.
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