Glute Circuit

3-4 sets:

  • 12-15 LEG PRESSES w/leg press machine, band around knees, push knees out, toes turned out
  • 15 SIDE KICKS w/band around knees, leaning down; repeat other side
  • 8-10 STAGGERED GOBLET SQUATS w/dumbbell, band around knees, goblet position, lean forward, push knees out; repeat other side

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:

  • 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:

  • 30 sec ISOMETRIC HOLD toes turned out
  • 10 SHOCK THRUSTS squeeze glutes then relax them
  • 8-10 ROTATIONAL SCREW DRIVERS w/weight on shoulder, squeeze at the top; each side
  • 15 LEG PRESSES w/band around knees, push knees out, never lock knees

Equipment needed:

  • Dumbbell
  • Band
  • Leg press machine

*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: