Glute Circuit

3-4 sets:

  • 12-15 BAND ABDUCTIONS on step, lean forward, w/band above knees, open and close slowly; then 12-15 BAND ABDUCTIONS on step, lean backwards, w/band above knees, open and close slowly
  • 12-15 HIP THRUSTS w/barbell, upper back on step, band above knees, pause at the top
  • 12 LATERAL LUNGE INTO BACK HINGE w/dumbbells, left side first; repeat right side

Equipment needed:

  • Band
  • Step
  • Barbell
  • 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].

Glute Circuit

3-4 sets:

  • 12 SIDE STEPS w/band around knees, knees pushed out and aligned with toes, keep tension; each side
  • 12 BARBELL SQUATS w/band around knees, isometric squeeze and pause at the top
  • 12 ROMANIAN DEADLIFTS w/band around knees and dumbbell (or body weight), squeeze glute; each side

Equipment needed:

  • Band
  • Barbell
  • Dumbbell (or body weight)

*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: