From flat to PHAT

My glute routine that completely changed the size and shape of my glutes.

- (these results are after 2 years of consistent effort)

Leg day: (pick 4-5 from the list, slow and controlled, until failure on last set, high weight, 6-8 reps should be the range to aim for)

Warm up- hip abductor

- Hip thrust: warmup set with 3x 6-8 of HEAVY weight (pause at the top!) —— can be replaced with heavy dumbbell single leg hip thrusts. Also can add KAS glute bridges to help go til failure

- RDLS 3x8

- back extension 3x10 holding 25

- Sumo squats 3x8

- Deficit reverse lunges 3x8

- BSS forward lean 20 in each hand

- Smith step ups 3x8

- Cable kickbacks until failure

Consistently doing this routine 2-3 times a week will get you results as long as you are eating enough food/protein every day!

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