Glutes Training

Sample Glute-Building Workout for more Mass!

Quick Review

Exercises like deep squats, deadlifts, dumbbell/barbell RDLs, anterior leaning lunges, leaning rear-foot elevated split squats, etc., maximally hit the glutes from a lengthened position. On the other hand, exercise like hip thrusts, hip bridges, super-dogs, cable RDLs, back extension and reverse hypers, etc., hit the glutes when they’re in a shortened (contracted) position.

The most effective glute mass building workouts incorporate BOTH types of exercises. Here’s how we put a lower-body workout together for someone focusing on adding more mass to their ass, without losing hard-earned muscle in their legs.

Note: It’s advised to train glutes twice per week to increase volume to that area in order to stimulate faster muscle growth!

Day 1 – Quads/Glutes/Calfs

1. Barbell Squats or Leg Press (4-5 sets x 6-10 reps)

2. Leg Extensions (3-4 sets x 8-12 reps)

3. One Leg Rear Foot Elevated Anterior Lean Squats (3 sets x 8-12 reps per leg)

4a. Two Leg Barbell Hip Thrusts or Hip Bridges (3 sets of x 10-15 reps)

super-set w/ 

4b. Seated or Standing Calf Raises (3 sets of x 10-15 reps)

5. Super-Dogs (1x 50 reps per side)

Day 2 – Glutes/Hamstrings/Calfs

1. Anterior Lunges with Dumbbells (3 sets x 8-10 reps per leg)

2. Good Mornings (3-4 sets x 8-12 reps)

3. Glute Triple Threat Protocol (2 sets x 8-10 reps of each RDL version)

4a. One Leg Double bench Hip Thrust (3 sets x 8-15 reps per leg)

super-set w/ 

4b. Seated or Standing Calf Raises (3 sets x 10-15 reps)

5. Seated or Lying Hamstring Curls (3 sets x 12-15 reps)

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3 thoughts on “Glutes Training

  1. Pingback: What is the kneeling squat? |

  2. Pingback: Leg Day – Calf Run Down | RD-Tech.net

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