Glute routine to defeat ✨chair butt✨

If you sit for long periods of the day, you could get what is known as “chair butt.” This is where your glutes appear flat and almost deflated. In order to combat this, you must be strengthening and training your glutes! This routine will help lift & shape your glutes to avoid to dreaded “chair butt.” Also, it can help grow your glutes, help with low back pain, & overall strengthen your body.

All fitness levels can do this routine⬇️

1. Hip thrusts (machine, barbell, smith machine)

3 sets of 10-12 reps, adding weight every set

2. Kickbacks (cable machine)

3 sets of 15 reps per leg

3. Glute focused back extension

3 sets of 10-15 reps, using your glutes to pull you up each rep

4. Seated hip abduction machine

3 sets of 20 reps

*optional to do straight leg abduction on this machine as well for more upper glute isolation*

Repeat this working x2-3/week in order to get the best results.🍑

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