45 Minute BEST Butt Workout | STF 2023 – Day 27

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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LEGAL DISCLAIMER: All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual’s specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings. You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings.

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13 Replies to “45 Minute BEST Butt Workout | STF 2023 – Day 27”

  1. 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 ????????

  2. Bulgarian Split Squats are always hard for me. I didnt use bench as my knees hurt on bench

  3. That was glute-errific!!! ????️‍♀️???? Feeling stronger than ever and able to bump my weights! Thank you Sydney!

  4. 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!

  5. Oh my goodness, today's workout was crazy..but I crushed it!! ????????????????????????

  6. Crushed this work out???? surprised myself again and did 40 pound squats and 20 pound hydrants ????????

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