Glutes/Booty/Butt it’s always on my goal list when it comes to training. I recently shared that I was going to be switching up my workouts to include more glute work. This past year, I released the Glute Guide. It’s a 5 week plan designed to sculpt, tighten and lift the booty muscles; the best part is that you can use it on it’s own or combine it with another plan. I’m going to be combining it with my current training.
This past weekend, when I shared that I would be doing workouts from the Glute Guide, I was flooded with messages asking to share more on how exactly I’m going about that so I thought it would be best to do a blog post with the details.
I’ll include 2 main points in this post
1) how I’m tweaking the Glute Guide to combine it with my regular workouts
2) 4 highly effective isolated glute exercises that are my favorite from the plan
HOW I AM USING THE GLUTE GUIDE
Every week, I’m adding in a bit more glute workout, so I broke down my approach by week. I also haven’t thought much past 4 weeks because in about a month, I’m going to switch up my training again!
In the Glute Guide, the workouts are divided into 4 types of workouts: glute accessory, isolated glutes, plyometrics and lower body strength. As I add them into my training, I’m simply picking and choosing which workouts I’m doing instead of following week 1 for week 1 and week 2 for week 2. Have fun with it and select the ones seem most fun to you.
NOTE: I refer to “normal training” which just means my current workouts. I’m following the Spring Calendar Workout Plan and doing those workouts for total body training.
Week 1: normal training + 2 glute accessory workouts (complete 1 on leg day and 1 on any other day of the week)
Week 2: normal training + 1 glute accessory workout (complete at the end of leg day) & 1 isolated glute workout (add this at the end of another workout or swap for a different workout); goal is 2 leg workouts in 1 week
Week 3: normal training + 1 plyometric workout (completed at the end of leg day) & 1 isolate glute workout (add this at the end of another workout or swap for a different workout)
Week 4: normal training + 1 plyometric workout (completed at the end of leg day) & & 1 isolated glute workout (add this at the end of another workout or swap for a different workout)
4 EFFECTIVE ISOLATED GLUTE EXERCISES
Below are 4 exercises that I find to be the most effective at isolating and working the glute muscles. These 4 exercies are ones I include in the Glute Guide; they can be done before a leg workout (pre-exhaust technique), incorporated in a lower body workout, or completed after a workout for a glute burn out. I find a combination of those approaches best, which is why I laid the Glute Guide out how I did.
DIAMOND GLUTE BRIDGES/FROG PUMPS
This is certainly an awkward one to do in the gym but if you can get past that, you’ll end up loving these. They target the glutes in a way that a typical glute bridge doesn’t. I love doing really high reps with these!
With this exercise, I create a challenge by adding weight. I’ll use a band (like pictures) or more often, I’ll place a barbell with added weights on my hips and complete the reps.
This is an exercise I’m sure you’ve completed before. It would likely be on many people’s “top glute exercise” list because it’s effective. I like to do body weight versions and added resistance with a band or cable. I also love that you can play with the angle to hit the glutes differently (on the ground like pictures or standing and leaning forward)
Just like hip thrusts, I like that good mornings allow you to add heavier weight to increase the challenge of the exercises. I like increasing weight with each set when I complete good mornings.