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Glute Workout #1

If you're trying to grow your glutes and aren't seeing any progress, it could be because you're not activating your glutes before your workout. When growing the glutes, it is important to lift heavy, activate the glutes and EAT. A lot of people seem to think that squatting alone is the key to growth, however, squatting can often grow your quads instead of your glutes- this is what I found to be the case with me. I haven't focused on squatting in a long while and my results are at their best. Below is a workout which will activate your glutes, give you the BURN you need and grow your glutes :)

(Begin each workout with a warmup. I usually do 10mins on the cross trainer or an incline walk on the treadmill).
RB= Reistance band.
DB=Dumbbell.

-15x3 glute bridges with RB (15 reps, 3 sets. Put RB above knees. Hold and squeeze for 10 seconds at the top for an added burn).
-15x3 squat pulses with RB. (Put RB above knees. Squat. Push knees out to the side and pulse. You should feel this in the side of your glutes).
-15x3 clams with RB or DB. (Lie on one side. Put RB above knees or DB on side of your knee. Push knee upwards).
-15x3 donkey kicks each leg.
-12x3 weighted squats. Go as heavy as you can. Use dumbbells or barbell.
-12x3 Bulgarian split squats. Squeeze your glutes as you get to the top. Use a weight if you can.
-15x3 RB squats. (Put RB above knees and squat. Go as low as you can whilst maintaining form).
-15x3 cable kickbacks. (Start off with a light weight and go heavier. Think about engaging your glutes and squeeze).
-10x3 squat jumps. (Use dumbbells for added weight if you can).

This workout usually takes me an hour to complete. Take your time and keep your form. Use your mind/muscle connectivity and actually THINK about engaging your glutes. If you don't feel the burn in your glutes, you are not engaging them and need to squeeze harder. I feel the BURN in my glutes for a good couple of days after this workout! Any questions, comment below x



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