Glute training is definitely all the rage these days with females forever squatting away in their quest for that ‘bubble butt’ look and even blokes have gotten in on the action as more and more people come to realise the importance of glute training and the benefits having a strong set of buttocks has.
Today I’m going to give you a good general glute workout which will utilise different rep schemes which will enable us to hit all the different muscle fibres to help make the workout as effective as possible!
1 – Barbell Hip Thrust – 3 x 8-10
2 – Landmine Sumo Deadlift – 3 x 10-12
3 – Bodyweight Reverse Hyperextensions – 3 x 15
4 – Lateral Banded Walks – 3 x 20 each side
5 – Seated Hip Abductions – 3 x 30 each side
Dat Ass
The reason these exercises have been selected as they are is because you generally want to start off with your heavier stuff (Here we have started with the Hip Thrust – the king of all glute exercises) and then work you way up in the reps s all our muscle fibres are worked.
It is also important to remember to train the glutes not only in the typical forwards and backwards motion (Hip Thrusts, Deadlifts, Squats etc), but also in the sideways motion too (Lateral Banded Walks, Hip Abductions etc) as this will hit all the muscles within the glutes while maintaining good form and getting a good ‘squeeze’.
Summary
And there you have in, one complete, overall glute workout for you to try! If you are going to do this workout again and again, remember that you need to be overloading your muscles each time you do it. So for example you would have to make sure you lift more weight than last time, or do more reps etc.
Adam C. Morris - Fitness Coach 