Glutes – advanced
GlutesAdvanced7 exercisesabout 60 min
Heavy: barbell hip thrusts for 6–8 reps, sumo deadlifts, Bulgarian split squats, cable pull-throughs, single-leg Romanian deadlifts, then high-rep abduction and kickbacks to finish. The last set of hip thrusts can be close to max. Glutes grow from heavy hip thrusts and deadlifts plus lighter, higher-rep work for the side of the hip. Squeeze at the top of every rep and add weight when you hit the top of the rep range in every set.
Exercises
Barbell Hip Thrust4 sets × 6-8 · rest 120 sSumo Deadlift4 sets × 6-8 · rest 120 sBulgarian Split Squat3 sets × 8-10/ben · rest 90 s
Cable Pull-Through3 sets × 10-12 · rest 60 s
Single Leg Romanian Deadlift3 sets × 8/ben · rest 60 s
Machine Hip Abduction3 sets × 15-20 · rest 45 s
Cable Glute Kickback3 sets × 12-15/sida · rest 45 sRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
