Killer glute workout

Author: Timko Ilya - master of the whole project and fitness trainer.
2016-07-22

With this article, I am launching a whole series of articles dedicated to training one muscle group. Do not confuse it with ready-made programs, as you will be selecting the remaining workouts yourself.

This workout is designed to increase the volume of the glutes. As I mentioned earlier, this is just one workout and not a complete program. Therefore, you need to create the other workouts yourself. But I warn you that the remaining workouts should have little to no load on the glutes, and you can do this workout no more than once a week.

I recommend doing this workout only if your glutes are a lagging body part. Only in this case is it necessary to dedicate the entire workout to them. So, let's get started!

As you can see, the first exercises are done separately, while the others are done as supersets (2 exercises under one number). For those who are not familiar, let me explain what a superset is. You perform one set of deadlifts with straight legs, and then immediately, without rest, do one set of hip thrusts lying on the floor. After that, rest for 2-3 minutes. Repeat this process until you complete 3-4 of these paired sets. Then, proceed to the next pair of exercises.

Naturally, this workout is not intended for beginners. Firstly, there is a very high load on the glutes, and secondly, in the first 3 exercises, you need to use fairly heavy weights. By the way, the sets and repetitions listed next to each exercise do not include warm-up.

In addition to the glutes, this workout also actively engages the thighs and lower back. Unfortunately, it's impossible to effectively train the glutes without involving adjacent muscle groups.

If you train 3 times a week, the other 2 workouts should focus on the upper body and abs. If you train more than 3 times a week, you can include 1-3 light exercises for the lower body in one of the workouts (for women). But no more than that.