Advanced Glute Burnout

Let’s finish out booty day strong!

This is a pretty challenging burnout because you are doing two movements that are working both your gluteus medius and minimus, which is your side and upper booty.

Bear crawls iso-hold with abductions not only work the same muscle groups as the monster walks, but they also work your shoulders and core as well. Don’t be worried if you feel a burn in those areas, as long as you are staying in a table top position low to the ground you will be good!

Here is the band that I use.

3 Rounds x 30 seconds

Monster walk

Bear crawl iso-hold with abduction

Watch: Advanced Glute Burnout

Subscribe to Booty Lab on YouTube for Workouts, Tips, and more!

Subscribe

How to Do Each Advanced Glute Burnout Movement

Band Tip: If your band is super tight place it higher up on your legs so you can get a wider stance.

Monster Walk

Targets: Glutes, hips

Place your band around your legs. Hinge slightly at the hips and keep your knees pressed out. Step forward one foot at a time, then step backwards one foot. Follow a right-left-right-left pattern for 30 seconds.

Bear Crawl Iso-Hold with Abduction

Targets: Shoulders, chest, back, glutes, hamstrings, core

Get into a table top position on the ground as if you are going to do a bear walk. Lift your knees off of the ground slightly and stay low. Abduct by pressing your knees outward and then inward while they are raised off of the ground.

Pin the image to save for later!

Ready to work that Booty? Try One of Our Workouts!

Current Exercise Obsessions: Landmine Movements

Current Exercise Obsessions: Landmine Movements While we have our tried and true exercises and workouts, we also like switching things up! Sometimes we will get hooked on certain movements and really explore all they have to offer. Today we want to walk you through...

Booty Lab by Becca Total Body Workout

Booty Lab by Becca Total Body Workout The Booty Lab by Becca app is back! We are excited to get back into it and bring you our beloved virtual workouts through the app! These workouts will follow along with the current workouts in the Booty Lab studio. So, you’re...

Progressive Overload with Squats

Progressive Overload with Squats We are back with another progressive overload blog! This time we are progressively overloading SQUATS!! One of our favorites, and a cornerstone for any good booty program. This is a movement we do daily at Booty Lab and it is a great...

Ready for more? Join us in the gym!

Subscribe

Advanced Glute Burnout