How To Get That Glute Pump 🍑

Here are my favorite workouts to get that juicy glute pump with my Day 3: Glutes & Hammies routine. When done correctly, these are the absolute BEST to feel that burn!! 😍

➡️How To:

1️⃣ Deadlifts

- Step up to the loaded barbell, starting with your feet about shoulder-width apart (this might vary by your anatomy and personal preference with experience), with your feet under the bar. Your shins should be close to or actually touching the bar.

- Push your butt back and hinge at the waist to bend down to grab the bar on either side of your legs. Grasp it in both hands using an overhand grip.

- Make sure your hips are lower than your shoulders. Squeeze your shoulder blades together to set your lats, then engage your core. Keep your neck in a neutral position; don't look up.

- Push your feet through the floor and pull the weight up, keeping the bar close to your body.

- Squeeze your glutes at the top of the list, but don't lean back. Return the weight to the ground in the same motion.

2️⃣ Hip Thrusts

- Start seated on the floor, knees bent, feet slightly wider than hip-distance apart. The toes can be turned out just slightly. The upper back (lower scapula) should be resting against the edge of the weight bench in the center of the bench.

- Place the weight bar across the hips. Hold onto the bar to keep it in place, but do not use your arms to lift it.

- Squeeze the glutes and press the bar straight up until the hips are in line with the shoulders and knees. The bench should be supporting the mid-scapula area. Keep the core tight and maintain a slight chin tuck with your focus down your body (a few inches above the bar).

- Slowly lower the bar down until the hips are just a few inches off the floor.

- Squeeze the glutes and lift again

3️⃣ Romanian Dead Lifts (RDLs)

- Stand with your chest up, abs tight, shoulder blades down, & unlock your knees slightly

- pushing your hips back & down in a hinge movement, slide the weight down your legs (like you’re shaving!) while keeping a slight bend in the knees keeping your core engaged & spine neutral (don’t stick your butt out or arch)

- when your hamstrings are fully stretched (approximately a few inches below your knees), squeeze your glutes and fire back up to the starting position.

4️⃣ Single Leg Box Step Ups

- select a box hight as high as you can without rounding your lower back or shifting your hips the the side (the higher the box, the greater you work your butt due to the increased flexion at the hip)

- placing one foot on the box & the other on the floor while holding the weight in one hand, drive through your heel and hinge at your hips (slightly leaning forward) to maximally activate your glutes

- fire up in a straight motion slightly leaning forward, keep the weight slow & controlled coming down

5️⃣ Leg Curl

- Lie face down on the lying leg curls machine, stretching your legs out fully. The roller pad should rest just above the heels, a few inches over your calves

- Grasp the support handles on each side of the machine

- flex your knees, pulling your ankles as close to your buttocks as possible. Keep your hips firmly on the bench.

- hold the position briefly squeezing your glutes

- return your feet to the starting position in a slow and controlled movement

‼️ Other Honorable Mentions ‼️

- back extensions

- bulgarian split squats

- single leg reverse lunges

- sumo squats

- glute kickback

- good mornings

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