One Month Glute Program
Try out this one month workout plan to grow those glutes!
Watch: One Month Glute Program | Workout Plan
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One Month Glute Program
3x Per Week
(Best to give rest days in between)
Day 1
4 Rounds
BB Hip thrust- 12 reps
Banded seated abd.- 20-40 reps
Day 2
4 Rounds
BB Hip thrust- 5 reps
Extra range leg swing- 10-20 reps per side
Day 3
4 Rounds
BB Hip thrust Iso hold- 60 seconds
Banded glute bridge- 20 reps
How to do each exercise
BB Hip Thrust
Place the barbell so that it is directly above your hips. Position your shoulder blades on the top of the bench. Then by driving through your feet, lift your hips up raising the bar. Keep your weight in your feet and shoulder blades. Slowly lower back down for 1 rep.
Banded Seated Abd.
Sit on the bench with your back straight and your feet on the floor. Put the resistance band on your legs right above your knees. Then, push your knees away from each other and then slowly bring them back together for 1 rep.
Extra Range Leg Swing
Place the band around your legs right above your knees. Position your hands and left knee on the bench in a tabletop position. Bring your right leg forward as far as you can and then swing it back, squeezing your glutes at the top. Remember to not arch your back.
Banded Glute Bridge
Place the resistance band around your legs right above your knees. Lie on your back with your knees bent and feet flat on the floor. Lift your hips up while squeezing your booty and keeping your knees pressed out. Lower your hips back down for 1 rep.
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