This week’s workout is all about building strength – specifically how to build strong glutes!  Did you know building lean muscle takes a minimum of 8-12 weeks to start seeing results? It is important to stay consistent and keep pushing towards those goals!

As much as I love a hip thrust, I equally love a deadlift. Both are great glute exercises, and I do both each week. These movements are how I have become strong and built even stronger glutes.

Check out this week’s workout to see how all of my clients have become so strong doing these same movements!

Follow Along With the Video to See How Each Exercise is Done!

How to Build Strong Glutes Workout

3 rounds 

  • Deadlift 10-20
  • Bench press x8-12
  • Leg swing x10-20/side

Deadlifts

Hold the barbell with your arms straight and knees slightly bent. Slowly bend at your hip joint and lower the bar as far as possible while keeping it close to your legs. Make sure you keep your back straight. Squeeze your glutes to pull yourself back up. Remember don’t use your back or your spine!

Bench Press

 Lie on the bench with your eyes under the bar. Position your hand on the bar a little more than shoulder-width apart. Unrack the bar by straightening your arms. Lower the bar to your chest. Press the bar back up until your arms are straight for 1 rep.

 

Leg Swings

Position your hands and one knee on the bench. Your other leg will be off the side in order to “swing.” With your core engaged and back flat, raise your leg back until it’s is straight and in line with your torso. Pause and then lower to starting position for 1 rep. 

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