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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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How to build your workouts to GROW your Glutes!

I’m going to give you a little cheat sheet on a basic how to build your leg day workouts to GROW your glutes specifically. This doesnt take into account any weaknesses/imbalances so make sure to consult with a professional if you want to go in depth more on what you need! Remember to stick

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GLUTE SUPERSET THAT’L HAVE YOUR GLUTES SCREAMING

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