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Mondays call for glutes! I don’t make the rules 🍑

Barbell sdls 4x10-12

Hip thrust 4x8-10 x failure KAS bridges

Hammy curl 3x8-10 drop failure

Abductions 3x12-15 superset single leg hammy curl 3x10-12/ leg

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2025/7/2 Edited to

Mondays are the perfect time to kickstart your fitness routine, especially when it comes to glute training. Glutes are essential for overall strength, stability, and athletic performance. Including exercises like barbell sumo deadlifts (SDLs), hip thrusts, and hammy curls in your workout can provide an effective way to tone and shape this important muscle group. Barbell SDLs, performed in sets of 10-12 reps, are excellent for building strength and mass in your glutes and hamstrings. Follow this with hip thrusts, where you can reach near-failure on 8-10 repetitions, pushing your glutes to the limit for better muscle engagement. Adding KAS bridges to your routine is another fantastic way to isolate those glute muscles while also engaging your core. Additionally, hamstring curls are crucial for not just aesthetics, but also to prevent injuries by promoting balanced strength around the knee joint. Don’t forget to incorporate abductions to further target the gluteus medius and enhance hip stability. Supersetting with single-leg hamstring curls can maximize your workout intensity and time efficiency. Whether you're hitting the gym or working out at home, these exercises will help you achieve a stronger, firmer behind in no time. Remember, consistency is key, and pairing these workouts with proper nutrition will yield the best results.

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A person in black leggings and a white top stands in a gym with spin bikes in the background. Overlay text reads "Grow your Glutes And Tone Your Legs" with a peach emoji and a "Swipe" arrow.

This image outlines a workout schedule with two days glute-focused and one day leg-focused, including cardio and stretching. It lists various stretches for glutes, quads, hamstrings, and back, with a "My Workout" title.

This image details glute exercises: Romanian Deadlifts (RDLs) and Hip Thrusts. It provides instructions on how to perform each exercise, including sets, reps, and the primary muscles targeted.

How to Heavily Target Your Glutes but Not Your Leg

✨More Exercises✨ 🍑Weighted Cable Kickbacks: Attach an ankle strap to a cable machine and secure it around one ankle. Stand facing the machine and kick your leg back against the resistance, focusing on squeezing the glutes at the top of the movement. 🍑Weighted Glute Bridges with Resistance Ban

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