Glutes
Warm-Up:
Perform each warm-up exercise for 1 minute:
Jog in place or brisk walk for 5 minutes to increase blood flow.
Leg swings (front to back and side to side) to warm up the hip joints.
Standing glute stretches (alternating legs) to loosen up the glute muscles.
Bodyweight squats to warm up the lower body muscles.
Workout Set 1:
Exercise 1:
Hip Thrusts
3 sets of 10-12 reps.
Sit on the ground with your upper back resting against a bench and your feet flat on the floor.
Place a barbell across your hips or use a resistance band above your knees.
Drive through your heels, lifting your hips off the ground until your thighs and torso form a straight line.
Squeeze your glutes at the top, then lower your hips back down.
Exercise 2:
Bulgarian Split Squats
3 sets of 10-12 reps per leg.
Stand facing away from a bench or step, one foot resting on it behind you.
Lower your body down until your front thigh is parallel to the floor.
Push through your front foot to return to the starting position.
Exercise 3:
Glute Bridge
3 sets of 12-15 reps.
Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Drive through your heels, lifting your hips off the ground until your thighs and torso form a straight line.
Squeeze your glutes at the top, then lower your hips back down.
Workout Set 2:
Exercise 1:
Sumo Deadlifts
3 sets of 10-12 reps.
Stand with your feet wider than shoulder-width apart, toes pointed out.
Hold a barbell or dumbbells with an overhand grip between your legs.
Hinge at the hips, lowering the weight towards the ground while keeping your back straight.
Push through your heels, engaging your glutes and hamstrings, to return to a standing position.
Exercise 2:
Step-Ups
3 sets of 10-12 reps per leg.
Stand in front of a step or platform.
Step up onto the platform with one foot, pushing through your heel.
Fully extend your hip and knee, then step back down.
Repeat with the opposite leg.
Exercise 3:
Clamshells
3 sets of 12-15 reps per leg.
Lie on your side with your knees bent and feet together.
Keeping your feet together, lift your top knee while keeping your feet in contact with each other.
Lower your knee back down and repeat.
Cool-Down:
Perform each cool-down exercise for 1 minute:
Standing glute stretches (alternating legs) to stretch the glute muscles.
Hamstring stretches (alternating legs) to relax the hamstrings.
Calf stretches (alternating legs) to release tension in the calf muscles.
Deep breathing and full-body stretches to promote overall relaxation.
Remember to maintain proper form during each exercise, use appropriate weights, and listen to your body. Take breaks between sets as needed, and don't forget to hydrate throughout the workout.