THE PERFECT GLUTE WORKOUT

Whether your goal is to perform better in your sport, to be stronger in compound leg lifts, or simply to build nice, round glutes, you'll want to add this workout to your routine. The glutes are a big muscle of the lower body, so it's important not to neglect training them. This workout groups 5 effective exercises to target the glutes fully and to reach those gains you're looking for!

Adjust sets and reps to your goals.

Warm Up & Get Ready

Of course, a great workout session start with a great preworkout routine. Grab a serving of BLOW preworkout, do some mobility exercises, and top off your warm up with some glute activation exercises. You can either do some banded abductors or donkey kicks, or you can perform some glute isolation exercises with a light weight. The goal is to find mind to muscle connection and to FEEL your glutes!

Hip Thrusts

Starting with a staple compound you simply CAN'T skip on glute day! You can either use a hip thrust machine if your gym has one, a barbell, the smith machine, a dumbbell, or a kettlebell, depending on your fitness level. 

Make sure to keep your chin tucked, your spine straight, your core tight, and to select a weight you can control. Focus on feeling the muscle rather than wanting to lift as heavy as possible.

Romanian Deadlifts (recommended : use the smith machine)

This exercise will target both your glutes and your hamstrings. We recommend using the smith machine to control the movement better, but feel free to use a barbell or dumbbells. 

RDL's are a hip hinge movement, meaning the movement starts from the hips. Think about pushing your hips back instead of bending forward in order to avoid feeling the movement in your lower back.

Using wrist straps will help you use more weight without having your grip give up on you before your glutes and hamstrings do.

Cable Step-Ups

Adjust the cable handle to the lowest and grab a step, a box or a bench that you can step on. Lean forward and focus on performing a slow and controlled movement. Don't kick your way back up! Make sure you're constantly keeping a tension in the working glute.

Weighted Hyperextensions

This isolation movement is great for building the glutes, and it can be performed with or without weight. Depending on your fitness level, try using dumbbells or a plate to make the tension heavier.

Keep your back rounded and focus on pulling yourself up with the glutes.

Abductor Machine

The abductor machine is an effective glute exercise, and even if this it's performed last, it doesn't mean you should neglect it! 

Overview

This glutes workout will definitely leave you with a great pump, as well as the most satisfying post-workout feeling ever! Your glutes will thank you.

Workout by Léa Métivier (@leamfit_)