The Glute Challenge that Actually Works
Your glutes are essential regardless of your fitness goals. Strong glutes will stabilize your knees, reduce your risk of injury, protect the back and make you look more fit…not to mention the slew of other benefits.
We formulated a two-month challenge that will get your glutes stronger and better looking. Add these three exercises to your workout routine 3x a week to look better and get stronger!
Barbell Hip Thrusters:
With your feet planted on the ground and your lats/back on the bench, thrust your hips up, contracting your glutes. Pause for 2 seconds at the top, then in a controlled manner, lower your hips to the starting point.
Start with 45-50lbs depending on your training history. Complete 3 sets of 12 reps 3x a week. Add 5-10 pounds each week for as long as you can maintain proper form.
Hold a kettlebell at chest level. Descend into a full squat, keeping your elbows between your knees to prevent them from caving in at the bottom squat position. While keeping your torso upright, drive through your midfoot/heels returning to the starting squat position.
Start with a 25lb kettlebell for 3 sets of 8 to 10 reps for 3x a week(if it’s too easy, start with more weight). Increase the weight by 5-10 lbs every week, while maintaining correct technique and form.
The Romanian deadlift:
A variation of a traditional deadlift, with this version you reduce the range of motion and focus on keeping your hips higher and legs straighter, resulting in further targeting the glutes.
Hold either kettlebells or dumbbells in each hand with your palms facing your thighs. Push your hips back like you’re closing a door with your butt and lower the weight. Keep your knees slightly bent and your back neutral. When you cannot go any further without rounding your back, or you reach the mid-shin area, use your glutes to drive yourself to the starting position. Squeeze!
During your first 3 workouts, start with 20lbs in each hand for 3 sets of 12 reps 3x a week. Increase the load, weekly by 5-10lbs, maintaining good form.
Continue these exercises within your workout routine for the next 2 and a half months for better looking and higher performing glutes!