Welcome to week 3 of our glute training month. So glad to have you here!
If you’ve been following along, you know the fun part is coming today – an actual workout you can do using all the principles we’ve discussed over the last 2 weeks. If you missed them, make sure to check them out here:
- Week 1 – The #1 thing you must do right now to build a great booty
- Week 2 – Learn the most important glute training exercise you should be doing
Today we’ll get into an actual workout, but first let’s summarize the glute training rules we laid out in week 1:
- Learn to activate the glutes
- Always use proper form
- Use weights, bands, and various angles to stimulate all 3 gluteal muscles
Ok, so now we’ll put it all together with a workout. We’re going to start by activating our glutes with a general warm-up which includs some glute bridges. From there, we’ll get into some of the weighted hip thrusts to really stimulate the glutes. Then we’ll add some lateral band walks to engage the smaller glute muscles from a different angle. Add in a little bit of single leg work with the SLDL and then finish off my favorite, the kettlebell swing. Here we go.
Our favorite glute workout
- 5 minutes warm-up
- 3 x 10 weighted hip thrust
- 3 x 20 lateral band walks
- 3 x 10 single leg dead lift(SLDL)
- 5 x 10 kettlebell swings
Instructions: Perform each above exercise for the given reps. Rest about 1-2 minutes between sets. Finish out the given number of sets for each exercise before moving on to the next one. So, for example, after your warm-up, do 10 reps of weighted hip thrusts. Rest as needed. Do another 10 reps of weighted hip thrusts. Rest as needed. Finish with the 3rd set of 10 reps of weighted hip thrusts. Rest. Move onto the lateral band walks for 20 reps and continue in that way down the list. Make sense?
How often should you train the glutes?
Great question, glad you asked. The short answer is – it depends. What are you primary goals? Are you training for asethetics? Do you have strength goals? Are you looking to improve any athletic performance? These are all factors that will come into play to determine the optimal number of days per week you should be training the glutes.
As a general rule I would say at least 2-3 glute workouts per week, maybe even 4 workouts a week if you can handle it.
Finding a good trainer or coach is the best bet here, as he or she will be able to determine the right amount for you and your goals. If you are interested in working with us remotely, we are opening 4 online training spots, but let us know now soon as those spots won’t be available after this weekend. Drop us a message at email@example.com.
What should you be eating to maximize glute training?
Another solid question. This one requires a little more than a paragraph to do it full justice. Stay tuned for next week where I outline a good nutrition plan to optimize your glute training program.
So how are you feeling right now about working that booty?
Hopefully by now you understand what it takes to build those glutes. Once you add good nutrition and proper sleep to mix, then sit back and watch your backside transform!
P.S. If you’re interested in a training program that will get you leaner and strong, tight, and curvy backside make sure you’re name is here to get all the details when we launch Better Bikini Bum again. Sign up here.