This epic glutes workout will not disappoint! Warm up, get to work, and cool down in a way that can truly grow your strong glutes. Sydney takes you through all the movement patterns and exercises that target the glutes the best!
We will work for 4 rounds of each exercise for 40 seconds with 20 seconds of rest between each round. We will be operating in straight sets so we will complete all 4 working sets for each exercise before we move on to the next exercise. I want you to use 75-85% of your max weights for exercises 2-6 and I want you to try and increase your weight or resistance at least once if you can. I will use my bench for split squats, glute bridges, and bench hypers so pull yours out if you have one! I also use my glute resistance bands for our warm up circuit, glute bridges, bench hypers, and fire hydrants.
The Exercises:
Intro 0:00-1:30
Warm Up: 1:35-4:38
1. Band Activation 4:39-10:39
2. DB Back Squats 10:59-14:38
3. Single Leg RDL 15:29-19:10
4. Bulgarian Split Squats 20:00-27:40
5. Glute Bridges 28:39-32:19
6. Bench Hypers 33:10-36:49
7. Fire Hydrants 37:39-45:20
Cool Down and Motivation 45:21-50:16
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Love todays Butt workout!! Thank you Sydney????
I crushed the first half+ of the workout ???? I am working on glute and lower back strength so did not feel as confident with the hyper flexes or hydrants. I struggle with mind muscle connection and being distracted by shoulder pain from bracing on the floor. Any tips/suggestions for those two workouts are welcome! I feel like if I understood these more, I would have gotten more out of them but there's something I am just not connecting with ????????
Bulgarian Split Squats are always hard for me. I didnt use bench as my knees hurt on bench
That was glute-errific!!! ????️♀️???? Feeling stronger than ever and able to bump my weights! Thank you Sydney!
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“Don’t just cruise. Crush the workouts!”
BRB Going to get heavier weights ????
Um I’m still shaking
Great glute workout. Thanks for pushing me to the next level.
I have NEVER been so strong in split squats. Mentally just as much as physically. I normally back them way down because I hate them. Not today. Attacked them because I am healthy and able! Shooooo! That was one to really show what we've been building. Lets Go Y'all!!! You got this!
Oh my goodness, today's workout was crazy..but I crushed it!! ????????????????????????
Crushed this work out???? surprised myself again and did 40 pound squats and 20 pound hydrants ????????
Sydney thank you for the corrections on the split squats!!