Tone Those Glutes With This Workout

That Feeling When Someone Notices Your Booty Gains

Have you ever heard anyone complain about having too nice of a booty? Point being: building a strong and stable booty is essential in ANY workout routine. Below is a simple booty workout that can be done whether you are just starting out or are someone who’s already in shape.

Start with the “Glute Activation” to get things warmed up and burnin, then proceed to the “Glute Strength Workout”.

Glute Activation

Complete 1-5 rounds through the circuit below. Rest 30-45 seconds between rounds if needed.

How you be picking stuff up since you started to squat and deadlift

Glute Activation CIRCUIT:

  • 30 seconds Mini Band Wall Sit

  • 30 seconds Mini Band Alternating Side Steps

  • 30 seconds Mini Band Glute Bridge

  • 30 seconds Close Stance Glute Bridge

Glute Strength Workout

Complete 3-5 rounds of Triset #1, resting up to 90 seconds between rounds so that you can go heavy every round. Then rest 1-2 minutes and complete 3 rounds of Triset #2 & Triset #3, resting 45-60 seconds between rounds so that you don’t start to compensate.

TRISET #1:

  • 20 reps Seated Mini Band Abductions

  • 15 reps Weighted Glute Bridges

  • 10 reps per leg TRX Single Leg Squats

TRISET #2:

  • 15 reps per side Standing Mini Band Lateral Walk

  • 10 reps per side Kettlebell Single Leg Deadlifts + Reverse Lunge

  • 10 reps per side Side Plank Hip Dips

TRISET #3:

  • 12 reps per side Walking Lunges with Dumbbell Farmer Hold

  • 20+10 reps Stability Ball Leg Curl + Supine Hip Extension

  • 300m Row Erg

If you want to get off the couch and moving with our community of gym-goers here in Liberty, click the link below to schedule a free personal training session!

Andrew HelmickPride FitnessComment