Hey friends!
This workout is specifically inspired by my burning desire to grow larger glutes while keeping my quads tamed! This workout will push you to your gluteus Maximus << see what I did?
Good luck, focus on your form, and get to growing!
Warm-up: 5 minute jog on treadmill, stretch, leg swings (front, side 10/leg)
Workout:
- Sumo Squats on Smith Machine 3 x 10-12
- SS/ with Squat Glute Kickbacks 3 x 10-12/leg
- Barbell Hip Thrusts (Heavy) 3 x 10-12
- SS/ with Banded Lateral Walk (toes turned in) 3 x 10-12/leg
- Single Leg Bench Hip Thrust
- SS/ Single Leg Step Ups
- SS/ Seated Pistol Squats
- Go through each exercise 8 x on Right leg first, then repeat on other side. Repeat 3x through.
- Single Leg RDLs with DB 3 x 10-12/leg
- Side Pulse Lunges (weightless) 3 x 15/leg
- Single Leg Isolated Superman, Bird, Dog Combo
- Repeat each exercise 10x on each leg. Repeat cycle 3x through.
Cool down: Walk on treadmill for 5 minutes alternating between forward, side, and backward walking. Stretch.
I hope enjoy this Workout!
Until next time.
