Glute Circuit

3-4 sets:

  • 10 CABLE SIDE KICKBACKS/CURTSY LUNGES repeat other side
  • 20 GOBLET SQUATS w/dumbbell, wide stance w/squeeze at top
  • 20 CLAMSHELLS w/band around knees, back elevated
  • 20 CLAMSHELLS w/band around knees, face down

Equipment needed:

  • Cable machine
  • Dumbbell
  • Band and a Bosu Ball or platform

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

Videos available every Monday, Wednesday and Friday mornings at 7:01 am UTC [Universal Time].

Glute Circuit

3-4 sets:

  • 5-7 SPLIT LUNGE JUMPS bodyweight or add weight if you are able, pause at bottom, one side then...
  • 8-10 ROMANIAN DEADLIFTS w/dumbbells, same leg, then repeat both exercises with other leg
  • 10 SUMO SQUATS w/heavy dumbbell, glute squeeze at top

Equipment needed:

  • Set of Dumbbells
  • A heavier Dumbbell

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

Videos available every Monday, Wednesday and Friday mornings at 7:01 am UTC [Universal Time].

Glute Circuit

3-4 sets:

  • 12-15 FLOOR HIP THRUSTS w/sliders & barbell, thrust up squeezing the glutes, pause, eccentric hamstring push out
  • 8 LATERAL LUNGES w/dumbbells, alternate each side
  • 12-15 DONKEY KICKS w/ankle weights and band, extend and hold

Equipment needed:

  • Set of sliders and barbell
  • Set of dumbbells, ankle weights, and band

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

Videos available every Monday, Wednesday and Friday mornings at 7:01 am UTC [Universal Time].

Connect with Diamond Glutes: