One Month Glute Program

Try out this one month workout plan to grow those glutes!

Today I’m going to give you a one month glute program for free! Follow this workout each week and your glutes will start to feel perkier and stronger!
These exercises are glute specific with accessories. Follow along, track your workouts and see what kind of gains you make!
*If you don’t have a barbell then a heavy Dumbbell or kettlebell will work as well:)

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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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