One thing I love about putting together workouts is that the exercise possibilities are endless. If you go to the gym and lift weights regularly, you probably have favourite workouts, muscle groups to train, or exercises that you like doing over others. I know I have my favourites, and when it comes to training specific muscle groups, I love glute work (I also love training shoulders:).
I usually do 2 glute workouts a week, and sometimes I will work in a lighter glute day if I do a full body workout that week. Why so often? I train this muscle group more frequently because it’s an area I want to add shape and firm up. I also like a round booty over a flatter pancake look 😉
Each of my glute workouts look a little different because I want to stress the muscles in different ways and from different angles. This means that the exercises vary, the order I perform them varies, and so does the resistance, sets, and repetitions.
A few days ago I did a glute workout. I started the workout with 4 sets of Barball Back Squats, after that I combined 3 different movements that targeted my glutes, it gave me a really good booty burn, and then some muscle soreness the following couple of days 🙂 I also got my heart rate up which was an added bonus.
Here’s what I did…
- 10 Barbell Back Squats x 4 sets (60-90 second reps between sets)
Then, 4 rounds of:
- 30 Side-step Walking Lunges w/ 24lbs sand bag (you could use a dumbbells, a barbell, medicine ball, or just body weight
- 20 Jump Squats w/ 15lbs sand bag (body weight works too) – squat deep and jump high, you want to explode out of your squat
- 15 Single Leg Hip Thrusters (15 each leg) – really squeeze your bum tight and pause at the top of each rep
2 minute rest between rounds (NO rest between each exercise).
*Important TIP: for squats and lunges it is key that you keep your body weight back in your heels, this is what puts the stress on your glutes. If you feel your weight shifting to the balls of your feet and toes, that means you are moving the stress to your thighs so readjust and focus on the right positioning for every repetition.
*Important TIP: selecting the right amount of weight – choose a weight that makes you feel uncomfortable when you are preforming your set. It should feel like hard work but you should still be able to maintain proper form and full range of motion throughout the full set. If it feels easy (and you are using the proper form) then you need to increase your weight!