• Perform twice a week. • Allow for 72 hours rest between sessions (i.e., Mon/Thurs). • Exercises were carefully chosen to complement one another, whereby they combine synergistically to fully stimulate the spectrum of fibers in all three gluteal muscles. • Aim to use a variety of repetition ranges so that you train with heavy (3-5 reps), moderate (6-12 reps) and light (15-20 reps) intensities on a regular basis. This will help to promote an optimal balance of muscular strength and shape. Just make sure that the weight you choose is sufficient so that you struggle to complete the last few reps— if your muscles aren’t challenged, they have no impetus to adapt. • Stay dedicated, train hard and it won’t be long before you’ll be calling your backside your best physical attribute.
Sumo Squat: Rest a barbell across the back of your neck, grasping the bar with both hands. Assume a wide stance equating to approximately 140 percent of shoulder-width, feet turned slightly outward. Descend downward as far as comfortably possible. Your lower back should be slightly arched and your heels should stay in contact with the floor at all times. When you reach the bottom position, reverse direction by forcefully straightening your hips and return to the start position.
Romanian Deadlift: Grasp a straight bar and let it hang in front of your body. Assume a shoulder-width stance and brace your core so that your lower back is maintained in neutral position. Keeping your knees bent at about a 20-degree angle, bend forward at the hips and lower the barbell down as far as comfortably possible without rounding your back. Reverse direction, contracting your glutes as you rise upward to the start position.
Lateral Band Walk: Secure a resistance band around your ankles and assume a shoulder-width stance. Keep your posture erect, bend your knees slightly and while maintaining tension on the band, lift your right foot and step laterally to the right. Lift the left foot and bring it towards the first so that you return to a shoulder-width stance. Continue stepping laterally for the prescribed number of repetitions, then repeat the process on the opposite side.
Deficit Reverse Lunge: Grasp two dumbbells and allow them to hang down by your sides, palms facing your body. Assume a shoulder-width stance on a small step or box, shoulders back and chin up. Take a long step backward with your right leg and lower your body by flexing your right knee and hip. Continue your descent until your right knee is almost in contact with the floor. Reverse direction by forcibly extending the right hip and knee, bringing the leg forward until you return to the start position. Perform the move the same way on your left, then alternate between legs until the desired number of repetitions is reached.
Standing Cable Abduction: Attach a cuff to the low-pulley of a cable apparatus and then secure the cuff to your right ankle. Position yourself so that your left side faces the weight stack and grasp something sturdy for support. Keep your body erect, your core braced and allow your right leg to come across your body so it crosses over your left leg. Initiate the movement by pulling your right leg across your body and directly out to the side, and then return the weight along the same path back to the start position. After finishing the desired number of repetitions, reverse the process and repeat on the left side.
Hip Thrust: Sit on the floor with a barbell positioned over your shins and align your upper back across a secure padded bench or step, feet approximately shoulder-width apart. Roll the barbell over your thighs so it rests at your hips (if the bar causes discomfort, consider using a pad or towel around the bar). Brace your core and forcefully extend the hips until the torso is parallel with the ground and a hip-neutral position is reached. Hold the contracted position for a moment then return to the start position.
Exercise – Sets Sumo squat 3-4 Romanian deadlift 3-4 Lateral band walk 3-4
Exercise – Sets Deficit reverse lunge 3-4 Standing cable abduction 3-4 Hip thrust 3-4