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Glute Workout

Get firm glutes with this simple glute workout!

Glute Workout

The Workout

Quads/Glutes Squat * 2 12
Quads/Hams/Glutes     Walking lunge 2 #
Hamstrings/Glutes Glute-ham raise 3 12-15
Glutes One-legged cable kickback 3 12-15
Glutes One-legged cable lateral raise 3 12-15

Training Notes

  • Before the workout, begin with a 10 minute warm-up followed by light stretching.
  • * Perform one warm-up set of 20 light reps, prior to the first main set.
  • Perform this workout 2 times a week.
  • Use good training form.
  • Rest 30-45 seconds between each set.
  • Stretch between sets.
  • # Stop a few steps before muscle failure.
  • Perform 30-45 minutes of cardio 4-5 times a week, in ways that maximize
    glute involvement such as:
  • 1. Using a stair-stepper or a treadmill set at an incline angle.
    2. Running hills and swimming using fins.

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