Posted on May 26, 2015 by Jenny Cromack

Working the gluteus (butt!) can have huge benefits to your posture, performance, injury prevention and your aesthetics. However, working the gluteus is typically hard for most individuals, mainly for no better reason than poor exercise form. Exercise form is so critical in working the glute group that it literally can mean the difference between activation of the muscle, and using everything else but the glutes. So, before you engage in this glute workout seek a professionals advice to ensure you have good exercise form and range of motion.

The glute workout below lies in the realm of strength with some hypertrophy. Although it is possible to work in higher rep ranges than stated below, I tend to find that form is lost too quickly in 15+ rep ranges. As I mentioned earlier form is paramount to working the Glute group and gaining optimum results.

This glute workout should be completed every 5 days at least. If you’re wanting to focus on this muscle group more you should aim to complete 2 of these sessions per week, other elements of your training may have to be reduced to focus on this.

Glute Workout 

• A1. Sumo Stance Squats 4 sets 6-8 repetitions (tempo 30×0) (rest 75s)
• A2. Drop Lunges 4 sets 8 repetitions per leg (tempo 20×0) (rest 75s)

• B1. Walking Barbell Lunges 4 sets 16 steps (8 per leg) (tempo 30×0) (rest 75s)
• B2. Band resisted hip extension kneeling 4 sets 6-8 (tempo 20×2) (rest 75s)

• C. Romanian Dead-lift 4 sets 6-8 (tempo 10×0) (rest 90s)

Looks very simple on paper, if executed with intensity and purpose…. like all training should be done, especially if you adhere to the tempo, you’ll be right on the money. Happy Glute workout and here’s a to a toned, firm butt!