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Fire Up Those Glutes!

DID YA KNOW…the glutes are the largest and strongest muscle group in the body? The gluteus maximius, gluteus medius, and gluteus minimus work together to abduct, extend, and rotate the hips. Strong glutes aren’t just aesthetically pleasing! They also prevent injury, boost athletic performance, and improve posture. So what are you waiting for?! Fire up those glutes and try these butt blasting workouts!

Workout #1:

Warm-Up Part 1: 5-10 minutes on rower, elliptical, or stair master

Warm-Up Part 2: Foam roll hips, quads, and thoracic spine (more tips on this here!)

Warm-Up Part 3:

  • Cat-Cow: 1×20 (1 set of 20 reps)
  • Glute Kickbacks: 1×15 each leg
  • Walking lunge with thoracic twist: 1×15 each leg
  • Air squats: 1×15

The Workout: one minute rest in-between each set

  • Barbell Hip Thrust: 5×10
  • Reverse Lunges: 4×10-12
  • Weighted Step Ups: 4×10-12
  • Sumo Squats (kettlebell): 4×10-12
  • Romanian Deadlift: 4×10-12
  • Cable Kickbacks: 4×10-12

Workout #2:

Warm Up: Same as warm-up from workout #1

The Workout:

  • Barbell Squats: 5×10
  • Walking Lunges: 4×10-12
  • Wide Stance Leg Press: 4×10-12
  • Romanian Deadlift: 4×10-12
  • Landmine Squat: 4×10-12
  • Banded lateral walk: 4×10-12

Workout #3:

Warm Up: Same as warm-up from workout #1

The Workout:

  • Sumo Deadlift: 5×10
  • Bulgarian Split Squat: 4×10-12
  • Stationary Lunge: 4×10-12
  • Stiff Leg Deadlift: 4×10-12
  • Glute Bridge: 4×10-12
  • Abductor Machine: 4×10-12

 

Happy Glute Day!

 

Written by GUADS staff member Angelina with contributions from livestrong.com

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