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Home Workout Upper Glutes Dumbbell & Band Only 🍑

Complete 3-4 sets of each exercise.

1. Bulgarian split squat with a twist - 3 x 10-12 reps

2. Glute med kick backs - 3 x 12-15 reps

3. Hip thrust - 3 x 12-15 reps superset to hip thrust to double abduction until failure

4. Side plank clamshells - 3 x 15 reps

#glutesworkout #homeworkout #beginnerworkout #bulgariansplitsquat #glutes

2025/3/5 Edited to

If you're focused on building upper glutes, incorporating dumbbell exercises is essential. Try variations like the Bulgarian Split Squat, which not only targets the upper glutes but also improves stability. The Glute Med Kickbacks provide a great isolation effect, emphasizing glute activation. For a compound movement, the Hip Thrust is unmatched, promoting strength and muscle gains. A superset of hip thrusts to double abduction can push your limits effectively. Finally, integrating side plank clamshells into your routine adds a core-component while hitting those glute muscles. Remember, consistency is key. Aim for 3-4 sets of each exercise mentioned, adjusting the repetitions as necessary to match your fitness level. If you're a beginner, focus on form first before increasing weights. Combine this workout with a balanced diet for the best results in your fitness journey!

13 comments

Que 😍💕💕

Your foot is in an incorrect position in the bulgarian squat

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