Glute Circuit

3-4 sets:

  • 20-25 HIP THRUSTS w/barbell, feet elevated on stacked plates, toes turned out, back on step risers, controlling on the way down
  • 8-10 LATERAL LUNGES w/dumbbells, lean forward; each side
  • 12-15 SWINGS w/dumbbell or kettlebell, don't arch back, squeeze glutes at top; be powerful
  • 20-30 sec ISOMETRIC GLUTE HOLD squeeze glutes hard

Equipment needed:

  • Barbell
  • Plates
  • Step boxes
  • Set of dumbbells
  • Optional kettlebell

*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:

  • 10 HEX BAR SQUATS w/band above knees, slow going down; glute squeeze at top
  • 12 DONKEY KICKBACKS w/band above knees; repeat other side
  • 20 CLAMSHELLS w/band above knees, don't close gap; slow

Equipment needed:

  • Band
  • Hex bar or 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 sets:

  • 20-30 sec LATERAL PLANK isometric hold,feet on box; left side
  • 10-12 BULGARIAN SPLIT LUNGES w/dumbbells, lean forward; left side
  • 10-12 SINGLE LEG HIP THRUST w/body weight or dumbbell on hip, foot elevated on box or step; left side
  • 15 sec ISOMETRIC HOLD AT TOP POSITION OF HIP THRUST hold and squeeze; left side
  • REPEAT ALL EXERCISES ON RIGHT SIDE

Equipment needed:

  • Box
  • 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].

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