Are you ready to build stronger and more powerful glutes? This workout plan is designed to target, activate, and strengthen your glute muscles. Strong glutes are more than just aesthetic—they play a crucial role in enhancing your posture, stabilizing your core, and boosting athletic performance.
This workout combines strength, hypertrophy, and stability exercises. Each exercise is specifically chosen to target different aspects of the glute muscles:
- Hip Thrust: The ultimate glute-builder, this move maximizes activation to build strength and size.
- Bulgarian Split Squat: A unilateral exercise that improves balance, stability, and works your glutes in depth.
- Barbell Romanian Deadlift (BB RDL): This move stretches and strengthens your glutes and hamstrings for greater posterior chain development.
- Cable Kickback: A controlled isolation exercise to fine-tune and shape the glutes.
- Machine Abduction: Targets the glute medius for enhanced hip stability and a rounded look.
As usual we have single exercise tutorial videos for all the exercises in this work. Screen shot your workout or download a PDF copy below. The PDF download has the video links in it as well!
Tempo Guide: Each exercise has a tempo to follow. Example: If the tempo calls for 2110, that means 2 seconds controlling the weight on the way down with a 1 second pause at the bottom of the exercise. Then 1 second on the way back up and 0 second rest in between each rep.
Example Verbiage: 2(sec) eccentric, 1(sec) pause at bottom, 1(sec) concentric – lift up, 0(sec) pause at top)
For more clarification click here for a video tutorial on a tempo.
Stick to this plan consistently, focus on proper form, and get ready to transform your glutes. Let’s get to work!
Glute Focused Workout Plan 1
| **We recommend doing a few warm up sets before each exercise at a lower weight. This ensures you are properly warmed up and ready for your “working” sets.** | ||||||||
|---|---|---|---|---|---|---|---|---|
| Exercise | Sets | Reps | Tempo | |||||
| A1 | HIP THRUST | 2 | 12 | 2110 | ||||
| B1 | BULGARIAN SPLIT SQUAT | 3 | 8 | 2110 | ||||
| C1 | BARBELL RDL | 3 | 10 | 3110 | ||||
| D1 | CABLE KICKBACK | 2 | 12 | 2010 | ||||
| E1 | MACHINE ABDUCTION | 2 | 20 | 2010 | ||||
Glute Focused Exercise Tutorials in this workout
Hip Thrust: Watch video tutorial below.
Bulgarian Split Squat: Watch video tutorial below.
Barbell RDL: Watch video tutorial below.
Cable Kickback: Watch video tutorial below.
Machine Abduction: Watch video tutorial below.
Downloadable Glute Focused Workout:
Click below. 👇
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