Glute Circuit

3-4 sets:

  • 8-10 SINGLE LEG PRESSES w/single leg using leg press machine; each side
  • 10-12 SUMO SQUATS w/dumbbell and band around knees, push knees out, squeeze at the top
  • 8-10 SINGLE LEG ROMANIAN DEADLIFTS w/dumbbell, knee slightly bent; each side
  • 30 sec ISOMETRIC HOLD toes turned out slightly, squeeze glutes

Equipment needed:

  • Leg press machine
  • Band
  • 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:

  • 8-10 DEFICIT DEADLIFTS feet on risers 1 to 4 inches [2.5-10 centimeters} off floor; glute squeeze at top
  • 20-30 sec HOLD on ball w/band above knees, push knees out; then 20 SIDE TO SIDE on ball w/band above knees; then 20 FORWARD AND BACK on ball w/band above knees; then 20-30 sec HOLD on ball w/band above knees, push knees out
  • 8 SIDE LUNGES w/dumbbells, lean forward; repeat other side

Equipment needed:

  • Barbell
  • Plates or low riser
  • Band and stability ball
  • Set of dumbbells

*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:

  • 30 FROG PUMPS w/dumbbell on hips or body weight, feet pushed together, back elevated; fast
  • 8-10 HIP THRUSTS w/barbell, single leg staggered stand, opposite leg helping to balance, back elevated, slow and controlled; each side
  • 15 DUMBBELL SWINGS optional kettlebell, powerful swing w/squeeze at the top
  • 10 ROTATIONAL SQUATS w/dumbbell on shoulder, slow and controlled, drive through and squeeze; each side

Equipment needed:

  • Dumbbell
  • Barbell
  • Low steps

*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: