*Glute Circuit

3-4 sets:

  • 12-14 SIDE LUNGE TO STAGGERED STAND SQUATS w/dumbbells, lean forward; repeat other side
  • 45-60 sec ISOMETRIC HOLD w/band around knees, push knees out as hard as you can, stay low
  • 15 KICKBACKS w/band around knees, pause and squeeze at the top; each side

Equipment needed:

  • Set of dumbbells
  • 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].

*Glute Circuit

3-4 sets:

  • 15 HIP ABDUCTIONS laying on left side working right side, high range of motion; then 12 SINGLE LEG HIP BRIDGES back on floor, right leg on bench; then 10 CURTSY LUNGES same side, w/dumbells; repeat all on right side

Equipment needed:

  • Bench
  • 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:

  • 10-12 STEP UPS w/dumbbells, left leg only; then 30 sec ISOMETRIC HOLD w/dumbbell or weight on left hip, back elevated, squeeze glute as hard as you can, left leg only; then 12-15 LEG BRIDGES w/dumbbell on left hip, left leg on bench; repeat all exercises with right leg

Equipment needed:

  • Set of dumbbells
  • Bench or 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: