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Glute Hypertrophy | May 18

Although these bands and accessories that are all over Instagram are cool, to build proper glutes you have to train like a body builder.

So, find some decent space and get ready for lunges. 2 sets to start with, just your own body weight & target 20 strides. Drop the back knee when lunging and ensure the upper body is in an upright position throughout. Drive out of the lunge position by pushing through your heel on the front foot.

For sets 3, 4 & 5 we’re going to crank it up. Grab a barbell and place it on your shoulders (like you would a back squat) – again target 20 strides. For sets 4 & 5 increase the weight on the barbell each time. Allow 40 secs in between sets.

Next up, Leg Press. Point your toes outwards slightly on the pad in a high and wide foot stance. When the weight is lowered perform a partial rep (bottom range) followed by a full rep (this counts as 1 full rep); hit 3 sets of 12 on this & superset these with dumbbell RDL’s (have these next to the leg press so you can jump onto these straight away). On the RDL’s keep all weight through the heels with a slight bend in knees and the back in its neutral position.

After this, head over to the bench where you can set up for Hip Thrusts. We’re going to do 6 sets of 3 Reps (cluster sets) in quick succession. Pick a heavy weight which you’d struggle to do 5 reps on for the cluster sets. Allow 10-15 seconds rest in between sets. Thrust the barbell up & really squeeze the glutes at the top. As for the bottom part of the exercise, aim to get full range of motion.

Glute Kick backs next. Set the cables to the bottom setting and attach the cable to one of your ankles. Stabilise your body & core and kick back the weight for 12 reps. Each rep wants to be explosive and then controlled on the eccentric (lowering) phase of the movement. Allow no rest between switching legs on these as when 1 leg is working, the other is resting. Perform 4 sets on each leg.

Final exercise is Sumo Stance Squats. I’d recommend using a safety bar simply because it’s easier on the shoulders. This one is simple and effective. I recommend doing 3 sets of double drop sets. Load the bar up for around 6-8 reps then strip the weight and target 15-20 reps. Ensure when you are on the concentric (lifting) phase of the movement you drive your feet down and outward into the floor. Again, similar to the leg press, point your toes slightly outwards so your knees can track across your toes when squatting.

The session doesn’t end here. In order to build muscle we need to be in a calorie surplus, so now go and enjoy a meal dense in carbohydrates and protein!


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