Rock Bottom

THIS CUSTOM-DESIGNED WORKOUT WILL HAVE YOU CHECKING “GET HARD GLUTES” OFF YOUR TO-DO LIST IN LESS THAN THREE WEEKS – AND YOU MAY JUST FIND YOURSELF WITH A FEW NEW FAVE MOVES IN THE PROCESS.

We all want that perfectly rounded and sculpted booty. But let’s be honest, it takes hard work and diligence. Stick to your favorite glute exercises too long, and you’ll get com fordable and won’t see change. This program will help you break through those plateaus, make you get your sweat on, and lift your glutes to the sky!

POLE PISTOL SQUAT

POLE PISTOL SQUAT:

WHY:

This beauty works the hamstrings, quads, calves, core, and, of course, your glutes.

WHAT:

Perform 3 sets of 8 to 10 reps per side. No rest necessary.

HOW:

Stand tall and close to a doorframe or pole [A]. Lift your right foot from the floor and extend your leg in front of you. Brace your core and maintain a neutral spine as you sit back by bending your left leg until your glutes are close to the floor [B]. Press your glutes to return to the squeeze your glutes to return to the start. Finish your set, then repeat on the right leg.

TIP:

This is a great move to help you build up to a full unassisted pistol squat.

REVERSE LUNGE INTO SINGLE-LEGGED DEADLIFT:

WHY:

Hit your glutes from all angles with this exercise.

WHAT:

Perform 3 sets of 10 reps per side, resting 30 seconds between sets.

HOW:

Hold a dumbbell in your right hand and, if needed, rest your left hand lightly on a doorframe or pole [A]. Engage your abs and step your right foot behind you, bending both legs to lower into a lunge [B]. Press through your left heel to step back into your starting position. Next, hinge forward from your hips, raising your right leg straight behind you, until you feel a gentle stretch in your left hamstring [C]. Press into the heel of your left foot, drive your hips forward, and return to the start. Complete your reps, then repeat on your other side. REVERSE LUNGE INTO SINGLE-LEGGED DEADLIFT

HIGH STEP-UP

HIGH STEP-UP:

WHY:

A high box or step allows for greater glute activation.

WHAT:

Perform 3 sets of 8 to 10 reps per side. No rest necessary.

 HOW:

Stand erects with one foot flat on a high block or bench [A]. Brace your core, press into the heel of your working leg, and drive your hips forward to bring yourself up onto the block [B]. Return in a slow and controlled manner to the starting position. Finish your recommended reps, and repeat on the opposite side.

LOW ALTERNATING SPLIT JUMP:

WHY:

How low can you go? Keep your body close to the ground while switching legs for greater glute activation.

WHAT:

Perform 3 sets of 20 reps total. Rest 30 seconds between sets.

HOW:

Start in a low lunge with your knees hovering just above the ground [A]. Brace your core. Extend your legs rapidly, exploding off the ground [B]. Land again in a low lunge, but this time with your opposite leg forward. Repeat immediately and continue without resting until your set is through.

LOW ALTERNATING SPLIT JUMP

LOW ALTERNATING SPLIT JUMP

BANDED GLUTE BRIDGE:

WHY:

This is a posterior chain exercise that engages your abs, gluteus maximus and medius, abductors, hamstrings, and lower back.

WHAT:

Perform 3 sets of 12 reps. Rest 30 seconds between sets.

HOW:

Lie faceup on the floor with your knees bent and a resistance band wrapped just above your knees [A]. Press into your heels, driving your hips upward and squeezing your glutes. At top of the movement (when your knees, hips, and shoulders are aligned), press your knees slightly out and hold for three counts while maintaining the same hip level [B]. Bring your knees together, then slowly return to start.

Banded Glute Bridge
Banded Glute Bridge

TRY THIS!

A deceptively hard exercise, you can increase the intensity even further by placing your feet on a short step or by lifting one leg and working unilaterally.

Follow Erin @bodybydesignfitnessstudio

PHOTOS BY CHRIS V. LINTON Follow (@CHRISVLINTON)

Related Posts

Categories

Recent

The Balancing Act

Blastoff

Gems of Israel and Jordan

Welcome Back!

Login to your account below

Retrieve your password

Please enter your username or email address to reset your password.

Coming Soon
Receive the latest news

Subscribe To Our Newsletter

Coming Soon
You are about to leave the website

You will be redirected to our digital edition subscription page.