ilovebenching
Member
Super Hardcore Glute Workout:
(Perform all exercises for 3 sets of the prescribed rep range. Rest 60-90 seconds between sets.)
- Barbell Hip Thrusts: 8-12 reps (Focus on a slow, controlled eccentric (lowering) phase and a powerful concentric (lifting) phase. Squeeze your glutes hard at the top.)
- Deficit Reverse Lunges: 10-15 reps per leg (Stand on a box or plates to increase the range of motion. This will significantly increase glute activation.)
- Walking Lunges with Resistance Band: 20-25 reps per leg (Place a resistance band around your thighs, just above the knees. This will add extra resistance and challenge your glutes and abductors.)
- Glute Bridges with Feet Elevated on Bench: 15-20 reps (Elevating your feet increases the range of motion and makes the exercise more challenging.)
- Cable Kickbacks with Ankle Weights: 15-20 reps per leg (Use ankle weights to increase resistance. Focus on squeezing your glutes at the top of the movement.)
- Banded Clamshells: 25-30 reps per leg (Place a resistance band around your thighs, just above the knees. Focus on squeezing your glutes and keeping your feet together.)
- Frog Pumps: 25-30 reps (Lie on your back with your feet together and knees flared out. Thrust your hips upward, squeezing your glutes at the top.)
