Good Glute Workout For Women | Your Booty Blueprint

Share
Pin
Tweet
Post

The Only Glute Workout You Need

When planning a glute workout, it’s important to know how the glutes function.This way, you can include exercises that train the glutes through the variety of movement patterns. (video below)

Glutes are responsible for moving the body in four ways:

  • Hip extension (think about getting up from a chair or picking something up off the floor)
  • Hip abduction (moving the legs out and away from the body, like a side step)
  • Hip adduction (pulling the legs together)
  • External rotation (stepping and turning the toes/knees outward)

A glute workout that contains these exercises should hit gluteus major, medius, and minimus.

In addition, you’ll hit adductors and abductors, insuring strength throughout the glutes.

Developing the abductors can help increase the size of the upper glute region as well.

Think about these glute exercises more as a blueprint…

So, instead of the sumo front squat for example, you may do a sumo goblet squat, sumo leg press, wide stance Smith machine squat, etc.

Setting a day for heavier weight and lower reps and a day for lighter weight and higher reps can also help with glute growth.

Exercises:

1. Sumo front squat 1:22
2. B-stance RDL, banded 2:54
3. Front foot elevated split 5:01
4. Deficit single leg hip thrust 6:26
5. Abductor (2 ways) 8:40
6. Banded external rotations 10:03

Click the link below to get your 90-day Glute Gains workout program

 https://fit.erinstern.com/glute-gains

What would you like to see next?

Please let me know in the comments 🙂

Thank you for reading, watching, and sharing! 💖

 

I appreciate you!

Train smart and train hard 💪

SHARE THIS POST

Share
Pin
Tweet
Post

GET MY BEST FIT TIPS SENT TO YOUR INBOX

Get Lean & Get Strong – This is your resource for getting fit and staying fit.

Picture of Erin Stern

Erin Stern

Erin Stern is a 2x Ms. Figure Olympia fitness model and bodybuilder who competes in the IFBB and has won over 14 titles. She is regarded as one of the greatest Figure icons in the history of bodybuilding. Join her newsletter to get her best fitness tips or join a program.

RELATED POSTS

LEAVE A COMMENT