Hello!! For today I wanted to share one of my workouts that I’ve been doing from my program that I feel has given me the MOST benefit for the size and strength of my glutes over the last few months of doing it. 

This workout is one of my FAVORITE from the program I made a few months ago; this is from Phase 1 (Max Strength)! 

There are 3 Phases, 4 Weeks/Phase, and 3 Booty-Heavy Workouts each week! 👏 

The main goal is to GROW the glutes 🍑💪 

Phase 1: Max Strength 

Phase 2: Growing the Muscle Bellies 

Phase 3: Defining and “Sculpting” 

Here is the workout: 

-Squats 5×5

-RDLs 3×6-8

-BB Hip Thrust 3×12-15

-Reverse Hyper Extensions 3×12-15

-Single Leg Lying Leg Curl 3×12-15

-Hip Abduction Machine 3×20

-Leg Raises 3×10-12

-Standing Elevated Calf Raises 3×20

Here are some details on the movements to ensure you’re getting the absolute MOST out of these exercises! (Make sure to take a 2 minute break between each squat set, and a 1 minute 30 second break between everything else! This entire workout is around 50-60 minutes!)

Enjoy the pain!! 

BB Squats 

-Feet slightly over shoulder width, toes pointed out, weight on the heels, core tight

-Shift the hips back keeping the weight on the heels while you squat down, keep the chest high, and press the knees out over the ankles 

BB RDL 

-Imagine like you’re trying to bend the bar in half (and/or squeeze your armpits to activate your lats), keep the chest high, look down right in front of your toes to keep the spine lined up, tuck your thumb over your 1st 2 fingers to keep a solid grip 

-Shift the hips back keeping the knees slighlty bent, feel the stretch in your hamstrings and glutes 

BB Hip Thrusts

-Feet hip width, pointed slightly out, chin tucked

-Squeeze the hips up through the heels 

Reverse Hypers 

-Bring your knees slowly to the box while holding yourself in place, squeeze the glutes to lift the legs back and slightly up 

Hip Abductions 

-Lean forward slightly and squeeze through the knees, coming back to the middle slowly and with control 

Single Leg Lying Hamstring Curls 

-Squeeze your heel to your butt, and slowly lower it stretching the hamstring 

Leg Raises 

-Place your hands under your glutes and press your back down to the floor keeping the core activated, lift your legs 45 degrees and slowly lower them a few inches off the ground, keeping the core tight the entire time 

Elevated Calf Raises 

-Put the bottom part of the ball of your foot on the platform, slowly lower your heels down and squeeze the calves to bring them back up 

I hope some of these form tips help!! Let me know if you have any questions on this workout, form details, or frequency! 😁🔥🍑