Thursday, July 31, 2014

Your Glutes Are Going to Love This Workout

I am forever building my glutes. Glutes are a tough muscle group  me to isolate. When I do cable kickbacks, I tend to engage my lower back. I am working on my deep squat form to engage my glutes more, but until I perfect it, my quads and hams seem to be doing the majority of the work.

My last glutes day has been my best glutes workout to date. The next day my muscle soreness was 90% isolated to my glutes! Victory!

{The Workout}
  • Deep leg press 5x5 {bring your knees as close as possible to your chest before you press up}
  • Stiff-legged deadlift 5x5 {very slight bend in the knees to minimize engaging my lower back}
  • Single leg press 4x8-10
  • Good mornings 4x8-10 {very important to keep your core tight to prevent your back from rounding}
  • Abductors 4x12
  • Glute/hamstring extension 3x10 {keep your back flat and squeeze your glutes and hams to slowly lower and raise yourself, contract glutes for one count at the top}
Give it a try and let me know what you think. Any glute-centric workouts that you recommend?

Happy training,