Glutes workout plan

Glute workout

Glutes workout plan

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.

This awesome glute workout was created with AI

This awesome glute workout was created with AI