Frequent glute workouts are one of the best ways to improve the strength, shape, and balance of your backside.
Trouble arises if you don’t let your muscles rest and recover between sessions. I’ve found the best method for building bigger glutes is upping the volume while lowering the weight you use.
This isn’t to say you should never use heavy weights when working your posterior chain. But short, frequent bodyweight and bands glute sessions are a great way to not only grow rounder and stronger but also help you recover better.
These 4 glute-building moves are staples in my training, plus the workouts of my clients and workout program members.
I’ve also included a quick butt workout at the end that you can do 2-3 times a week on its own or at the end of your workout.
Now you’ve got new moves to test out, so it’s time to put them all together. Work through this as a circuit, resting 30-60 seconds between sets.
1a. Double-band glute bridge: 4 sets, 10-12 reps
1b. Band prone single-leg extension: 4 sets, 8-10 reps each side
1c. Side-lying hip raise: 4 sets, 8-10 reps each side
1d. Supine Band Abduction With Anti-Internal Rotation: 4 sets, 10-12 reps
Try this circuit 1-3 times per week for 6 weeks total to see some awesome gains in your glutes!
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