A Great Glute Workout

I LOVE glute workouts. And I think that glute training is an ESSENTIAL part of any good workout routine, which is why I love writing about glute training every other day it seems.

Below are a couple of articles about glute training and a great glute workout.

Mini Bands are a one of my favorite tools to use to activate your glutes. They are cheap, easy to use anywhere and can work your butt from every angle. Here are 10 Great Mini Band Moves.

I also love glute bridges and all the different bridge variations. Here is a post on the basic glute bridge and another on the bridge and curl.

Below is a great workout using both the mini bands and a couple of my favorite glute bridge variations!

Get Great Glutes Workout

WARM UP (This link is a great leg warm up!)
Roll out and Stretch:
Calves/Shins
Quads
Hamstrings
Glutes/Hips

ACTIVATION

Complete 2 rounds of the circuit below.

CIRCUIT:
10 steps each way Mini Band Side Shuffle
20 steps each way Monster Steps

WORKOUT

Complete 3-5 rounds of the first exercise and then of each following superset. Rest up to 1 minute between rounds and up to 2 minutes between supersets.

EXERCISE #1:
5-15 reps Hip Thruster

SUPERSET #2:
8-12 reps per side Single Leg Deadlifts
15-20 reps Glute Bridge and Curl

SUPERSET #3:
8-12 reps per side Lateral Step Ups
15-20 reps Reverse Hypers

COOL DOWN
Roll out and Stretch:
Calves/Shins
Quads
Hamstrings
Glutes/Hips

EXERCISE DESCRIPTIONS:
Mini Band Side Shuffle and Monster Walks – Click here for a full breakdown of the moves with pictures.

mini bands
Hip Thruster – Set up a bench so that it won’t move as you bridge up onto it. Take a barbell and put some padding around it. Place your upper back on the bench and sit your butt on the ground with your legs out straight. Place the barbell over your hips and plant your feet firmly on the ground and close to your butt. Drive up through your heels and your upper back on the bench. Squeeze your glutes and press your hips up as high as possible, driving the barbell up and off the ground. Hold a second or two at the top and then lower back down and repeat. Do not hyperextend your back at the top. Keep your belly button pulled in toward your spine and really squeeze your glutes at the top. Beginners will want to progress up to the barbell variation. Beginners may need two boxes to start or even start with a bridge on the ground. To do the two boxes, they will place their upper back on one and their heels on the other. Bring your butt up off the ground, driving through your heels on the box and your upper back. Bridge up into a nice straight line, squeezing your glutes and then lower your butt back down almost to the ground. Repeat, holding just a second or two at the top. To advance that move while still not using a barbell, do a single leg variation. Once you feel comfortable with the single leg variation, attempt a very light weight hip thruster. 

hip thruster
Single Leg Deadlift – Stand on one foot with the knee of that standing leg slightly bent. Hinge over at your hips, sweeping the other leg back toward the wall behind you. Pretend you are driving the heel of that foot straight into the wall behind you. Lean forward with your upper body as you hinge forward, keeping the back nice and flat. Make sure that as you hinge, you are sitting into the heel of your standing leg. Do not lean forward and come up onto your toes. To stand back up, drive through the heel of your standing leg and squeeze your glute at the top. Try not to tap the other foot down at all or at least not till you are fulling standing. Complete all reps on one side before switching to the other leg. To make the move harder, do a 3-5 count lower down toward the ground. Take 3-5 seconds to hinge over and then push straight back up. If that is still easy, then add a little bit of weight.

SLDL
Lateral Step Ups – The higher the bench or box you use, the harder this move will be. Do not use a box that is too high. If you have to push off the foot on the ground or if you really lean forward to propel yourself up, the box is too high. Stand with the box next to your right side. Place your right foot on top of it without rotating toward the box. Drive up through the heel of the foot on the box until you are standing on the box. Drive the left knee up as you lift up onto the box. Then step back down and repeat. Keep your chest up as you drive up. Do not lean forward or let your heel on top of the box come up. Complete all reps on one side before switching. Challenge yourself first with a higher box and then with weight. If one box is too high and the other is too low, you can add weight and use the lower box to make the step ups harder.
Glute Bridge and Curl – For a complete guide to the bridge and curl, click here.

towel hamstring curl
Reverse Hypers – Lie face down on a table, bench or box. Make sure your hips are right at the edge. Hold on to something in front of you if you want. Keep your upper body relaxed. Squeeze your legs together and point your toes out. Lift your legs to basically parallel to the ground, keeping your legs straight. Do not hyperextend your back and lift way higher than parallel. You do not want to feel this in your low back. Hold for 2-5 seconds and then lower down. Keep your core tight and really squeeze your glutes as you lift.

hyper

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Posted on May 8, 2014, in Workout and tagged , , , . Bookmark the permalink. 2 Comments.

  1. I love single-leg deadlifts. I’m looking forward to getting back into my lower-body lifting after this race is over. My glutes are feeling neglected.

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