Glutes – beginner
GlutesBeginner7 exercisesabout 40 min
The foundation for the glutes: glute bridges, goblet squats, dumbbell Romanian deadlifts, step-ups and a band around the knees. Learn to feel the glutes working, not the lower back or the front of the thigh. 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
Glute Bridge3 sets × 12-15 · rest 60 sGoblet Squat3 sets × 10-12 · rest 75 sDumbbell Romanian Deadlift3 sets × 10-12 · rest 75 s
Step Ups3 sets × 10/ben · rest 60 s
Banded Lateral Walk3 sets × 12/sida · rest 45 s
Banded Seated Hip Abduction3 sets × 15-20 · rest 45 s
Glute Kickback2 sets × 12/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.
