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Glute Work Out

🎯Routine: warm ups from 40s or 1 min

1# hip thrust 4x10 regular and than 5 or 8 KAS glutes continuous

(between very set do 2 or 3 minutes of break)

2# Single leg deadlifts 4x8 or 10 with heavy weight

3# Step ups 3x10 I don’t do this one no more idk why but is really good for your glutes

4# Hip aductor machine 4x10 or 12 depends on weight

5# Cable Machine kick back i do 3x8 or 10 on each leg

#gymgirl #glutesworkout #gluteday #glutedayworkout #gym #glutetransformation

2024/8/11 Edited to

To achieve impactful results in your glute training, incorporating a variety of exercises is crucial. Begin with proper warm-ups, such as dynamic stretches or light cardio for 40 seconds to a minute. This routine features several key exercises: 1. **Hip Thrusts** - Aim for 4 sets of 10. This exercise is great for activating the glutes effectively. Consider transitioning to KAS (knee-extended adduction squeeze) glutes for added intensity with 5 to 8 reps immediately after. 2. **Single Leg Deadlifts** - Perform 4 sets of 8 to 10 using heavy weights. This move targets not just the glutes but also engages your core and hamstrings, improving balance. 3. **Step-Ups** - While currently omitted in personal routines, step-ups are excellent for glute engagement and can be included at 3 sets of 10 for added variety. 4. **Hip Adductor Machine** - Depending on your weight preference, aim for 4 sets of 10 to 12 reps. Strengthening the hip adductors is essential for overall glute strength. 5. **Cable Machine Kickbacks** - Perform 3 sets of 8 to 10 on each leg. This isolation exercise focuses specifically on the glute muscles, helping to shape and tone the butt. Remember to allow 2 to 3 minutes of rest between sets to maintain strength and form during your workouts. Incorporating a balanced diet rich in protein and proper hydration will further support your glute transformation journey.

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Welcome! So excited to see more from you in the future💛

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