Glute workout
Glute workout
Unleash your booty gains with our killer glute sculpting routine
Unleash your booty gains with our killer glute sculpting routine
Plank jacks
Sets: 3
Reps: 12 - 15
Start in plank position. Jump feet wide. Jump feet back together. Repeat.
Plank jacks
Sets: 3
Reps: 12 - 15
Start in plank position. Jump feet wide. Jump feet back together. Repeat.
Spiderman crawl
Sets: 3
Reps: 12 - 15
Begin in a push-up position. Bring one knee toward the same-side elbow. Return to the starting position. Alternate sides, moving forward. Keep your back straight and core engaged.
Spiderman crawl
Sets: 3
Reps: 12 - 15
Begin in a push-up position. Bring one knee toward the same-side elbow. Return to the starting position. Alternate sides, moving forward. Keep your back straight and core engaged.
Superman
Sets: 3
Reps: 12 - 15
Lie face down. Lift arms and legs off the ground. Hold briefly. Lower down. Repeat.
Superman
Sets: 3
Reps: 12 - 15
Lie face down. Lift arms and legs off the ground. Hold briefly. Lower down. Repeat.
Pike push-up
Sets: 3
Reps: 12 - 15
Start in a downward dog position. Bend your elbows to lower your head towards the ground. Push back up to the starting position. Repeat.
Pike push-up
Sets: 3
Reps: 12 - 15
Start in a downward dog position. Bend your elbows to lower your head towards the ground. Push back up to the starting position. Repeat.
Plank with leg lift
Sets: 3
Reps: 12 - 15
Get into plank position. Lift one leg. Hold briefly. Lower the leg. Repeat with the other leg.
Plank with leg lift
Sets: 3
Reps: 12 - 15
Get into plank position. Lift one leg. Hold briefly. Lower the leg. Repeat with the other leg.
Squat jump
Sets: 3
Reps: 12 - 15
Start with feet shoulder-width apart. Squat down. Jump up. Land softly. Repeat.
Squat jump
Sets: 3
Reps: 12 - 15
Start with feet shoulder-width apart. Squat down. Jump up. Land softly. Repeat.
Lateral lunge
Sets: 3
Reps: 12 - 15
Stand with feet hip-width apart. Step sideways with one foot. Bend that knee, keeping the other leg straight. Push back to starting position. Repeat on the other side.
Lateral lunge
Sets: 3
Reps: 12 - 15
Stand with feet hip-width apart. Step sideways with one foot. Bend that knee, keeping the other leg straight. Push back to starting position. Repeat on the other side.
Burpees
Sets: 3
Reps: 8 - 10
From standing position, squat down, place your hands on the ground, jump your feet back into a plank position, perform a push-up, then jump your feet forward and explosively jump up into the air, reaching your arms overhead.
Burpees
Sets: 3
Reps: 8 - 10
From standing position, squat down, place your hands on the ground, jump your feet back into a plank position, perform a push-up, then jump your feet forward and explosively jump up into the air, reaching your arms overhead.
Overhead Squat
Sets: 3
Reps: 8 - 10
Hold barbell overhead. Feet wider than shoulders. Lower by bending knees and hips. Push through heels to stand.
Overhead Squat
Sets: 3
Reps: 8 - 10
Hold barbell overhead. Feet wider than shoulders. Lower by bending knees and hips. Push through heels to stand.
Goblet Squat
Sets: 3
Reps: 8 - 10
Hold weight at chest. Feet shoulder-width. Lower by bending knees and hips. Push through heels to stand.
Goblet Squat
Sets: 3
Reps: 8 - 10
Hold weight at chest. Feet shoulder-width. Lower by bending knees and hips. Push through heels to stand.
Front Squat
Sets: 3
Reps: 8 - 10
Hold barbell at shoulder height. Feet shoulder-width. Lower by bending knees and hips. Push through heels to stand.
Front Squat
Sets: 3
Reps: 8 - 10
Hold barbell at shoulder height. Feet shoulder-width. Lower by bending knees and hips. Push through heels to stand.
Bodyweight Squat
Sets: 3
Reps: 8 - 10
Stand shoulder-width apart. Lower by bending knees and hips. Keep chest up. Return to standing.
Bodyweight Squat
Sets: 3
Reps: 8 - 10
Stand shoulder-width apart. Lower by bending knees and hips. Keep chest up. Return to standing.
Sumo Deadlift
Sets: 3
Reps: 12 - 15
Stand with feet wider than shoulder-width apart, toes turned slightly outward. Lower the barbell to the ground by hinging at your hips while keeping a straight back, then stand back up.
Sumo Deadlift
Sets: 3
Reps: 12 - 15
Stand with feet wider than shoulder-width apart, toes turned slightly outward. Lower the barbell to the ground by hinging at your hips while keeping a straight back, then stand back up.
Donkey Kickbacks
Sets: 3
Reps: 8 - 10
Start on all fours with hands directly under shoulders and knees under hips. Lift one leg towards the ceiling while keeping it bent at a 90-degree angle.
Donkey Kickbacks
Sets: 3
Reps: 8 - 10
Start on all fours with hands directly under shoulders and knees under hips. Lift one leg towards the ceiling while keeping it bent at a 90-degree angle.
Cable Pull-Through
Sets: 3
Reps: 8 - 10
Stand facing away from the cable machine with the rope attachment between your legs. Hinge at the hips, pull the cable through your legs, and then stand up straight.
Cable Pull-Through
Sets: 3
Reps: 8 - 10
Stand facing away from the cable machine with the rope attachment between your legs. Hinge at the hips, pull the cable through your legs, and then stand up straight.
Bulgarian Split Squat
Sets: 3
Reps: 8 - 10
Stand a couple of feet in front of a bench with one foot elevated behind you. Lower your body into a lunge, keeping your front knee over your ankle, and push back up.
Bulgarian Split Squat
Sets: 3
Reps: 8 - 10
Stand a couple of feet in front of a bench with one foot elevated behind you. Lower your body into a lunge, keeping your front knee over your ankle, and push back up.
Romanian Deadlift
Sets: 3
Reps: 8 - 10
Hold a barbell in front of your thighs with a slight bend in your knees. Hinge at your hips, lowering the barbell while keeping your back straight, then return to a standing position.
Romanian Deadlift
Sets: 3
Reps: 8 - 10
Hold a barbell in front of your thighs with a slight bend in your knees. Hinge at your hips, lowering the barbell while keeping your back straight, then return to a standing position.
Barbell Hip Thrust
Sets: 3
Reps: 8 - 10
Sit on the ground with a barbell over your hips. Roll the barbell over your legs, lean against a bench, and thrust your hips upward, squeezing your glutes at the top.
Barbell Hip Thrust
Sets: 3
Reps: 8 - 10
Sit on the ground with a barbell over your hips. Roll the barbell over your legs, lean against a bench, and thrust your hips upward, squeezing your glutes at the top.
Glute Bridge
Sets: 3
Reps: 12 - 15
Lie on your back with knees bent and feet flat on the ground. Lift your hips toward the ceiling, squeezing your glutes at the top, and then lower back down.
Glute Bridge
Sets: 3
Reps: 12 - 15
Lie on your back with knees bent and feet flat on the ground. Lift your hips toward the ceiling, squeezing your glutes at the top, and then lower back down.
Hamstring Curls
Sets: 3
Reps: 8 - 10
Lie face down on a hamstring curl machine. Curl the weight by bending your knees, bringing your heels towards your glutes. Lower the weight back down with control.
Hamstring Curls
Sets: 3
Reps: 8 - 10
Lie face down on a hamstring curl machine. Curl the weight by bending your knees, bringing your heels towards your glutes. Lower the weight back down with control.
Calf Raises
Sets: 3
Reps: 8 - 10
Stand on a raised surface with the balls of your feet on the edge. Lift your heels as high as possible by pushing through your toes. Lower your heels below the level of the platform.
Calf Raises
Sets: 3
Reps: 8 - 10
Stand on a raised surface with the balls of your feet on the edge. Lift your heels as high as possible by pushing through your toes. Lower your heels below the level of the platform.
Leg Extensions
Sets: 3
Reps: 8 - 10
Sit on the leg extension machine. Lift the weighted bar by extending your knees until your legs are straight. Lower the bar back to the starting position with control.
Leg Extensions
Sets: 3
Reps: 8 - 10
Sit on the leg extension machine. Lift the weighted bar by extending your knees until your legs are straight. Lower the bar back to the starting position with control.
Leg Press
Sets: 3
Reps: 8 - 10
Sit on the leg press machine with your back flat against the pad. Place your feet on the platform shoulder-width apart. Push the platform away by extending your knees without locking them.
Leg Press
Sets: 3
Reps: 8 - 10
Sit on the leg press machine with your back flat against the pad. Place your feet on the platform shoulder-width apart. Push the platform away by extending your knees without locking them.
Deadlifts
Sets: 3
Reps: 8 - 10
Stand with feet hip-width apart and a barbell in front of you. Hinge at the hips, keeping a slight bend in the knees. Grip the barbell and lift, keeping your back straight. Stand tall, pushing your hips forward.
Deadlifts
Sets: 3
Reps: 8 - 10
Stand with feet hip-width apart and a barbell in front of you. Hinge at the hips, keeping a slight bend in the knees. Grip the barbell and lift, keeping your back straight. Stand tall, pushing your hips forward.
Barbell Back Squat
Sets: 3
Reps: 8 - 10
Place barbell on upper back. Step back, feet shoulder-width. Lower by bending knees and hips. Push through heels to stand.
Barbell Back Squat
Sets: 3
Reps: 8 - 10
Place barbell on upper back. Step back, feet shoulder-width. Lower by bending knees and hips. Push through heels to stand.
Good Mornings
Sets: 3
Reps: 12 - 15
Stand with feet shoulder-width apart. Hinge at the hips, keeping a slight bend in the knees. Lower your torso towards the ground while keeping your back straight. Return to the starting position by squeezing your glutes.
Good Mornings
Sets: 3
Reps: 12 - 15
Stand with feet shoulder-width apart. Hinge at the hips, keeping a slight bend in the knees. Lower your torso towards the ground while keeping your back straight. Return to the starting position by squeezing your glutes.
Step-Ups
Sets: 3
Reps: 12 - 15
Stand in front of a sturdy bench or step. Step up with one foot, bringing the other knee up. Step back down and alternate legs.
Step-Ups
Sets: 3
Reps: 12 - 15
Stand in front of a sturdy bench or step. Step up with one foot, bringing the other knee up. Step back down and alternate legs.
Lunges
Sets: 3
Reps: 12 - 15
Step forward with one foot and lower your body until both knees are bent. The back knee should hover just above the ground. Push off the front foot to return to the starting position.
Lunges
Sets: 3
Reps: 12 - 15
Step forward with one foot and lower your body until both knees are bent. The back knee should hover just above the ground. Push off the front foot to return to the starting position.
Notes on glutes workout
When doing a booty or glute workout at the gym, focus on dynamic warm-ups, proper form in compound exercises like squats and lunges, and gradual resistance increase.
Ensure your knees align with your toes, maintain a full range of motion, and incorporate isolation exercises like glute bridges.
Breathe correctly, exhaling during exertion, and prioritize consistency with ample recovery between sessions for optimal results.
Notes on glutes workout
When doing a booty or glute workout at the gym, focus on dynamic warm-ups, proper form in compound exercises like squats and lunges, and gradual resistance increase.
Ensure your knees align with your toes, maintain a full range of motion, and incorporate isolation exercises like glute bridges.
Breathe correctly, exhaling during exertion, and prioritize consistency with ample recovery between sessions for optimal results.