Glute Circuit

3-4 sets:

  • 6-8 STATC LUNGES w/heavy dumbbells, squeeze opposite side glute at top, rest; repeat other side
  • 10 sec ISOMETRIC GLUTE SQUEEZE
  • 8-10 SINGLE LEG CURLS pause at the top; slow on eccentric
  • 10 sec ISOMETRIC GLUTE SQUEEZE
  • 10 BOX SQUATS w/dumbbell; touch ball/box/bench
  • 10 sec ISOMETRIC GLUTE SQUEEZE

Equipment needed:

  • Set of heavy dumbbells
  • Single-Leg hamstring curl machine, cable machine with ankle attachment or slider
  • Ball, box or low bench

*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.

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