This workout is full of my STAPLE lifts! Don't get me wrong, I love going into the gym and adding in fun exercises but I wanted to take it back to the basics for this one and share a good, effective workout that will set your glutes on FIRE!
Leg Press
Feet in a V stance, close together at the top of the platform. Absorb the weight through your heel and into your glutes.
4 sets of 15
Glute Bridges
You can use a barbell, smith machine, dumbbell or a lying hamstring curl machine. Any hip thrusts when done properly will be effective.
4 sets of 12
Goblet Squats
Grab a dumbbell and hold one side of the dumbbell at your chest with your palms up. Wide stance with your toes pointed outward at a 45 degree angle.
4 sets of 20
Leg Press Downs
On an assisted pull up machine, use the platform for glute press downs. Place your foot in the center of the platform and make sure your knee doesn't go over your toe and contract at your hips. Push through your heels and absorb the weight in your glutes.
3 sets of 10 on each leg
Hip Abductors
4 sets of 25 (burn out)
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