These are a handful of exercises that have helped me grow my glutes and your glutes will be on FIREEEE after this workout.
I'm sure you will have seen me doing these movements on Instagram.
✨WORKOUT TIPS✨
- Tempo is key. Control those reps!
- Record your progress.
- Take note of your reps and weights so you can focus on progressively overloading in your future sessions.
- If you did this workout every week you should aim to increase your weights and reps.
Seated Hamstring Curl
3 sets of x 8 - 12 reps (60 seconds rest)
3 seconds on the downward motion (3010)
Dumbbell RDL
2 sets x 5 - 9 reps (60 seconds rest)
3rd set x 10 - 15 reps (60 seconds rest)
3 seconds on the downward motion (3010)
Barbell Hip Thrust
2 sets x 5 - 9 reps (60 seconds rest)
3rd set x 10 - 15 reps (60 seconds rest)
3 seconds on the downward motion & 2 second hold on the contraction at the top (3012)
Dumbbell Bulgarian Split Squat
1st set x 5 - 9 reps each leg (60 seconds rest)
2nd & 3rd set x 10 - 15 reps each leg (60 seconds rest)
3 seconds on the downward motion (3010)
45 Degree Hip Extension
3 sets x 12 - 15 reps (60 seconds rest)
3 seconds on the downward motion & a 1 second pause at the top (3111)
I see so many ladies doing the RDL exercise wrong.
Are you doing these mistakes?
See how you can correct your form to prevent an injury, target the right muscle to successfully grow your booty.
