Serious Glute Workout

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!