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Glutes and core – beginner

Glutes and coreBeginner7 exercisesabout 40 min

The lighter glute day: wide-stance leg press, dumbbell hip thrusts, abduction, walking lunges – then core: dead bug, side plank and plank. Do the core work slowly with a flat belly, not with momentum.

Exercises

Wide-Stance Leg Press3 sets × 12 · rest 75 sDumbbell Hip Thrust3 sets × 12-15 · rest 60 sMachine Hip Abduction3 sets × 15 · rest 45 sWalking Lunge3 sets × 10/ben · rest 60 sDead Bug3 sets × 10/sida · rest 45 sSide Plank3 sets × 30 s/sida · rest 45 sPlank3 sets × 30 s · rest 45 s

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Part of these programs

Glutes and core – beginner, 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 – intermediateGlute volume with moderate weight: dumbbell sumo squats, single-leg glute bridges, cable kickbacks, banded abdIntermediate · 8 exercises · about 50 min
Glutes and core – advancedVolume day for the glutes: high-rep hip thrusts, kettlebell sumo deadlifts, reverse lunges, pull-throughs, abdAdvanced · 9 exercises · about 55 min