Here’s a workout focused on training the “Glutes.” This has been an area where I have started to emphasize more and spend a workout a week isolating. I have always had very strong quads/hamstrings and they tend to want to “take over” during my lower body workouts. Isolating the glutes and creating that “mind muscle” connection will help your body recruit the glutes more when it comes to squats, deadlifts, etc. Remember to really “squeeze” and be mindful during these exercises, don’t just go through the motions. Get after it!

 

  1. image8-2Hip thrusts 5×12-15 (hold the last rep for 8 seconds and really squeeze the glutes!)
  2. Barbell Squats 4×8-10 (choose a challenging weight but get low, drive through the heels, and really squeeze at the top)
  3. Cable pull throughs 4×12
  4. Reverse hyperextensions 4×15-20 (hold each lift for 2 seconds and squeeze, control the movement)
  5. Smith machine 1 1/2 squats 3×12 (drive through the heels-make it burn!) 
  6. KB swings 3×20
Stay STRONG today!
-Anna