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Growing your Glutes

May 11, 2017 Comments Off on Growing your Glutes

When it comes to growing your glutes, there are numerous different approaches that you can take. Personally, I enjoy a combination of  bodyweight and weighted exercises in addition to some form of cardio (hence warming up on the stair climber machine). Hopefully, you find this glute isolation workout both fun and challenging. You can adjust the difficulty of each exercise by removing or adding weight.

As per usually, each exercise has been linked to the bodybuilding.com exercise database in case you’re unfamiliar with any given movement.

 

Equipment

  • yoga mat (optional)
  • bench
  • barbell

 

Workout

Begin with 15 mins on stair climber

3 x glute bridge complex: 30 sec glute bridges, 30 sec glute bridge hamstring walkouts + 1 min single-leg glute bridges (30 sec each leg)

4 x superset: 12 barbell hip thrusts + 30 glute kickbacks (15 each leg)

4 x 10 kneeling squats

4 x 15 kneeling jump squats

3 x 10 deadlifts

100 barbell walking lunges

 

 

If you’re looking for more comprehensive lower body workout, you can check out my ab, leg + glute workout here.

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