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.
- 2 sets of 10 Stationary Lunges (10 per leg)
- 30 seconds Butt Kicks
10 Pause Squats
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
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.
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!