Glute Circuit

3-4 sets:

  • 12 DEADLIFTS w/barbell, pause and squeeze at the top
  • 20 HIP BRIDGES on floor, legs on barbell, drive hips up
  • 8-10 ROTATIONAL LUNGES w/dumbbell, chalice grip, full rotation; each side

Equipment needed:

  • Barbell
  • 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:

  • 30 sec ISOMETRIC HOLD w/band over knees
  • 15 HIP THRUSTS w/barbell, band over knees pushing out, back on bench or step, control negative, squeeze at the top
  • 10-12 CABLE SIDE KICKBACKS right side first, pause and squeeze glute at the top; then 10-12 CURSY LUNGES w/dumbbells, same side; repeat both on other side

Equipment needed:

  • Band
  • Barbell
  • Bench or steps
  • Cable machine
  • 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:

  • 20 ABDUCTIONS w/band
  • 10-15 BARBELL HIP THRUSTS w/band, glute squeeze at top
  • 8 LEAN-FORWARD LUNGES w/dumbbells, glute squeeze at top; each side
  • 8-10 ROTATIONS bodyweight, full-range of motion with glute squeeze at end; each side

Equipment needed:

  • Low bench, step up box or whatever you can use for hip thrusts
  • Band
  • 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].

Connect with Diamond Glutes: