Glutes – intermediate
GlutesIntermediate7 exercisesabout 50 min
Hip thrust with a dumbbell or barbell as the main lift, Romanian deadlifts, Bulgarian split squats, cable kickbacks, machine abduction and back extensions. Four sets of hip thrusts – that is where it happens. 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
Dumbbell Hip Thrust4 sets × 8-10 · rest 90 sRomanian Deadlift3 sets × 8-10 · rest 90 sBulgarian Split Squat3 sets × 8-10/ben · rest 75 s
Cable Glute Kickback3 sets × 12/sida · rest 45 s
Machine Hip Abduction3 sets × 15 · rest 45 s
Back Extension3 sets × 12 · rest 60 s
Banded Lateral Walk2 sets × 15/sida · rest 45 sRun the workout in Passboken
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