Ok, it’s time to workout!
In Part 1 of this series I talked about glute anatomy and why having shapely butt is not just about aesthetics, and then in Part 2 about the fundamental movements and stretches to improve range of motion and reduce the incidence of injury.
Now, it’s time to get your workout routine going!
Glute Body Weight / Resistance Band Routine
- Band Front Squat – 12 x3 – VIDEO LINK
- Hip Thrusts – 12 x 3 – VIDEO LINK
- Band Deadlifts – 12 x 3 – VIDEO LINK
- Walking Lunges front to back – 12 x3 – VIDEO LINK
- Romanian Split Squat 12 x 3 – VIDEO LINK
- Band Sumo Squat 12x 3 – VIDEO LINK * perform without band and work up to it
Weighted Version
- Front Squat – 12 x3 – VIDEO LINK
- Med Ball Hamstring Curl and Hip Thrusts Combo – 12 x 3 – VIDEO LINK
- Deadlifts – 12 x 3 – VIDEO LINK
- Walking Lunges front to back – 12 x3 – VIDEO LINK
- Romanian Split Squat 12 x 3 – VIDEO LINK
- Globlet Squat 12x 3 – VIDEO LINK
Add these to your routine once a week. Start slow and focus on form. If you haven’t worked out in a long time, start with 2 sets of each and work up to 3 on week 2.
Remember that workouts should always be challenging. If you can do an exercise more than 15 times easily with good form then you need to increase weight or intensity somehow.
Enjoy the workout and reach out if you have questions!
Daniela