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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*
#lemon8partner #glutetips #glutegrowth #glutes #fitnesstips #gymtips #gymrat #fitnesstransformation #glutetransformation #gluteworkout