Glute Burnout with Sumo Squat

Grab your band and get ready to make that booty burn!

Glute burnouts are a staple here at Booty Lab, and there are tons of way to get that burn in! You’ve seen some of my burnouts before using glulte bridges or donkey kicks, but here is one centered around the sumo squat!

I don’t do sumo squats a lot because it feels more natural for me to do a narrower squat. However, this is a great movement to use as a burnout, especially if you don’t use them all the time. Get comfortable being uncomfortable in a sumo squat, your glutes will thank you!

Here is the band that I use.

3 Rounds x30 seconds

Sumo Squat
Sumo Lateral Band Walk
Standing Abduction

Watch: Glute Burnout with sumo squat

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How to Do Each 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.

Sumo Squat

Targets: Quads, hamstrings, glutes

Stand with your feet slightly wider than hip width apart with your feet turned outward. Push your hips back and bend at the knees, keeping your back straight and your chest up. Press up through your heels and squeeze your glutes at the top.

Sumo Lateral Band Walk

Targets: Glutes, hips, thighs

Place your band around your legs.Stand with your feet slightly wider than hip width apart with your feet turned outward. Hinge your hips backward and bend slightlty at the knees. Take small steps first to the right, with your right leg leading, then back to the left with your left leg leading. Maintain your wide stance the whole time and do not let your feet meet.

Standing Abduction

Targets: Hip abductors, glutes

Stand infront of a bar, pole or anything sturdy. Hold on to it with your hands and kick one leg back at a time, then return to a normal standing position for 1 rep. Maintain a sturdy body posture by keeping your core tight and pelvis tucked under. Avoid arching or bending your pelvis. Squeeze your glutes.

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Glute Burnout with Sumo Squat