Craving a serious burn to your glutes?
Prepare yourself for one of the toughest glute workouts ever. We've concocted a gym-based glute day to seriously torch your lower body. You will be limping out the gym after this one.
WARM UP:
- 2 sets of 10 Stationary Lunges (10 per leg)
- 30 seconds Butt Kicks
-
10 Pause Squats
WORKOUT:
COMPLETE WORKOUT:
Hip Thrust AMRAP - 1 set
Pause Squat - 10 reps x 3 sets at 50-60%
Weighted Step-Ups - 8 reps per leg x 3 sets
Bodyweight Step-Ups - 8 reps per leg x 3 sets
Frog Pumps - 20 reps x 3 sets
Bodyweight Finishers - 4 sets in total
BROKEN DOWN:
Perform a few warm up sets of hip thrusts working up to your 50% max.
Do one set of hip thrusts AMRAP (As Many Reps As Possible) at your 50% max.
When we tested this workout, we found that we were getting around 30-40 reps before getting totally smoked!
Go until you can't go anymore, and then pump out a few more reps. Your glutes should be on FIRE.
Once you catch your breath, let's move onto the next exercise.
Set your bar to the appropriate height for a back squat and select 50% of your Back Squat 1RM, or 60% of your Pause Squat 1RM.
Perform Pause Squats:
10 reps for 3 sets at 50-60%
Next, we're doing Step-Ups!
Select two dumbbells or barbell and perform 8 slow and controlled step-ups onto a moderately high bench. As soon as you have performed 8 reps per leg, move straight onto 8 body weight reps per leg. Really control each rep on the way up and down and focus on recruiting your glute muscles to assist you up. Do this for 3 sets!
3 Sets of 20 Frog Pumps:
Grab a heavy dumbbell and something padded if you need such as a towel.
Start on your back with the heels touching each other (not the toes) and dumbbell placed across the hips. Tuck your chin into your chest (you can add a bosu ball to help elevate your head). Flatten your spine by "crunching" and proceed to frog pump it out.
Finisher:
Let’s target The Glute Maximus, Medius and Minimus with these body weight finishers.
- A1) Banded Squats
- A2) Glute Bridge with Hip Abduction
-
A3) Single Leg Glute Bridge
10 reps each, repeat two times
- B1) Banded Clamshells
-
B2) Banded Kickbacks
10 reps, repeat two times
We recommend using the Level 2 Booty Band!
You can grab a set of booty bands here which comes with your own Booty Band eBook guide too!
