3 glute workouts you need to do 2x a week

Definitely save this for later!! Good thing about these workouts is the fact that they can be done in the gym or at home! If you’re trying to tone or shape your glutes, you should really be training them at least twice a week, if you’re looking to build them in size (or build what you don’t have) then I’d recommend 3x a week.

Each day these are three of the workouts that you need to be doing. Overall, I would aim for at least 5 to 6 workouts three sets each.

If you get to work now, I bet you won’t even recognize your 🍑 3 months from now 🔥🔥🔥🔥

#glutegains #lemon8partner #glutegrowingtips #gluteworkout #workoutroutine #buildglutes #fitness #bodyrecomposition

Houston
2024/11/3 Edited to

... Read moreSo many of you asked about my full glute routine, and I'm excited to share what truly made a difference for me! While the article highlights three essential exercises, building truly sculpted glutes means understanding how to perform them effectively and incorporating them into a consistent routine. Let's dive deeper into those key movements the article mentions: Russian Deadlifts: These are fantastic for targeting your glutes and hamstrings. The trick here is to focus on a hip hinge, almost like you're pushing a door shut with your glutes. Keep a slight bend in your knees, but the movement should come from your hips, not your lower back. I personally found that keeping my core tight and my gaze neutral helped prevent rounding my back – a common mistake! Aim for that deep stretch in your hamstrings, and really squeeze your glutes at the top. Good Mornings: This exercise works wonders for the posterior chain, especially the glutes and lower back. Similar to Russian Deadlifts, it's all about the hip hinge. I like to imagine a string pulling my hips backward as I lean forward, keeping my back straight. Don't go too heavy with these initially; focus on control and feeling that stretch. It's a fantastic way to warm up those glute muscles for heavier lifts too! Sumo Squats: These are incredible for hitting the inner thighs and outer glutes, giving that rounded 'shelf' look. The wider stance and externally rotated feet really allow for deeper glute activation. When I do these, I make sure my knees track over my toes and I push through my heels to really engage my glutes on the way up. Going deeper than a regular squat, if your mobility allows, will give you that extra glute kick! Now, regarding the '5 to 6 workouts' mentioned in the article – I interpret this as aiming for 5 to 6 exercises per glute session, with 3 sets each, twice a week. These three are a fantastic base, but to ensure you're hitting all parts of your glutes and progressing, consider adding some isolation and accessory movements. For instance, incorporating Glute Bridge Kicks can really isolate and activate your glutes, especially if you're struggling to feel them on compound lifts. Another powerhouse I love are Hip Thrusts – they are amazing for building that 'big booty' everyone talks about! And for those deeper, more comprehensive movements, don't shy away from variations of Big Booty Squats, which often involve wider stances or pauses at the bottom to maximize glute engagement. Remember, consistency is truly key. Don't just go through the motions; focus on that mind-muscle connection. Feel your glutes working! Pair these workouts with proper nutrition and enough rest, and you’ll be amazed at the transformation you see in just a few months. My own before and after journey taught me that dedication pays off!

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