5 FAVORITE EXERCISES THAT HELPED GROW MY GLUTES🍑

Top 5 favorite exercises that helped me grow my glutes🍑

HIP THRUST

~I always like to start with this exercise on my glute days because they take the most

energy

~full range of motion

~squeeze the glutes when you get to the stop

~use a weight that is challenging FOR YOU as it gets easier increase the weight

~depending on the weight and/or set I do 6-10 reps

GLUTE BRIDGES

~go straight into these right after you finish your hip thrusts

~½ ROM

~you don’t go all the way down like you do in hip thrust, keep the tension on the glute muscle

~depending on the weight and/or set I do 6-10 reps

ISOMETRIC HOLD @ TOP

~end you entire set with these

~squeeze your glutes as you are holding at the top

~hold for as long as you can

~repeat 4 times

RDLs

~I am doing glute focused

~these can be hamstring or glute focused

~slight bend in knee= glute focused

~straight leg= hamstring focused

~HIP HINGE IS KEY

~drive the hips back as you descend down

~squeeze the glutes on the way up

REVERSE HACK SQUAT

~HIP HINGE IS KEY

~Squeeze the glutes on the way upn

~Slowly descend down

~I do these in place of DB Sumo squats because since I am tall I need to be

elevated to feel this in my glutes

*If your gym doesn’t have a hack squat machine you can do DB Sumo Squats*

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