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Glutes and core – advanced

Glutes and coreAdvanced9 exercisesabout 55 min

Volume day for the glutes: high-rep hip thrusts, kettlebell sumo deadlifts, reverse lunges, pull-throughs, abduction – and core with hanging leg raises, ab wheel, Pallof press and side plank with leg lift.

Exercises

Dumbbell Hip Thrust4 sets × 12-15 · rest 75 sKettlebell Sumo Deadlift3 sets × 12 · rest 75 sReverse Lunge3 sets × 10/ben · rest 60 sCable Pull-Through3 sets × 12-15 · rest 60 sMachine Hip Abduction3 sets × 20 · rest 45 sHanging Leg Raise3 sets × 10-12 · rest 60 sAb Wheel Rollout3 sets × 8-10 · rest 60 sCable Pallof Press3 sets × 10/sida · rest 45 sSide Plank with Leg Lift3 sets × 12/sida · rest 45 s

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Part of these programs

Glutes and core – advanced, 8 weeksTwo glute days a week – one heavy, one lighter with core – plus a day of arms, shoulders and back and a walk.

More workouts: Glutes and core

Glutes and core – beginnerThe lighter glute day: wide-stance leg press, dumbbell hip thrusts, abduction, walking lunges – then core: deaBeginner · 7 exercises · about 40 min
Glutes and core – intermediateGlute volume with moderate weight: dumbbell sumo squats, single-leg glute bridges, cable kickbacks, banded abdIntermediate · 8 exercises · about 50 min