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Want to grow your glutes? try these!

Glutes & Quads – Workout Plan

1. Bulgarian Split Squats (dumbbells or bodyweight)

• 3 sets x 10 reps each leg

• Tip: Keep front heel grounded and chest up for glute focus

2. Leg Press (feet high & wide)

• 4 sets x 10 reps

• Pause at the top for max tension in the glutes

3. Step-Ups with Dumbbells

• 3 sets x 12 each leg

• Use a bench or sturdy platform, push through the heel

4. Cable Abductions or Machine Abductors

• 3 sets x 15 reps

• Focus on slow & controlled movement—squeeze at the top

5. Walking Lunges (glute focus)

• 2 sets x 20 steps (10 each leg)

• Slight forward lean to keep tension in glutes

Optional Glute Burnout (superset):

• Glute bridges with pulse holds + bodyweight squats

• 2 rounds

#glutestrength #glutesworkoutforbeginners #summerbod #gluteworkout #gluteexercises

2025/5/1 Edited to

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