GLUTE-FOCUSED WORKOUT
Images from ACEfitness.org
Attain medical clearance from your doctor before this workout. I am not responsible for injury.
Directions: Perform each exercise in the 8-10 rep range for 4 sets (each side if applicable). Rest time 60-90 sec.
Warm-up: Bodyweight squats - 3 sets x 10, Banded Monster Walks - 2 sets x 10 steps forward/backward (for glute activation)
Cool-Down: 1-2 sets of Bodyweight Squats & 1-2 sets of Banded Monster Walks (Forward/Backward; Side/Side)
Warm-Up
Bodyweight Squat
Banded Monster Walk
(walk laterally; take 10 steps each side. For greater glute activation, deepen your squat )
The Workout
Elevated Glute Bridge (weighted)
Bulgarian Split Squat (weighted)
Goblet Squat (weighted)
Forward Lunges (weighted)
Walking Abduction (resistance band)
Lateral Lunges
Donkey Kick
(optional: grab a dumbbell and rest it on the back of the knee for some resistance, or use a resistance band, placed right above the knees.)