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GLUTE GROWING GLUTE DAY

1. Active Stretch

2. Glute activation:

-3x10 banded kick backs

3. B-stance hip thrust

-5x12 each leg

4. Reverse lunge on smith machine

-4x12 each leg

4. single leg hack squat

-4x12 each leg

5. B-stance RDL

-4x12 each leg

Send to your gym partner to try on your next glute day 🤍

#lemon8partner #glutes #gluteworkout #workout #lowerbodyworkout #glutegains

2024/4/10 Edited to

Looking to enhance your glute day? Start with an active stretch to warm up and prepare your muscles for the workout ahead. Incorporating exercises like B-stance hip thrusts and single-leg hack squats is crucial for targeting different muscle fibers effectively. Each movement can be meticulously tracked: begin with 3 sets of 10 banded kickbacks to maximize glute activation, progress into 5 sets of 12 B-stance hip thrusts per leg, and follow with reverse lunges on the Smith machine and single-leg RDLs. As you work through 4 sets of 12 for each leg on your hack squats, remember to maintain proper form to prevent injury. Engaging in this detailed routine not only stimulates muscle growth but also enhances strength and stability in your lower body, establishing a solid foundation for further gains. Finish your session confidently by taking a moment to recover and hydrate. This routine is not just effective for you but is also a great way to bond with a gym partner, encouraging accountability and motivation. Feel free to share this detailed workout plan with anyone looking to build their glutes stronger! Let's aim for those glute gains together!

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Peyton FallisCreator

Wearing TLF - use dc “TLF-PFALLIS”

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