THE GLUTE
GUIDE
Use this free guide to help build your glutes
One of the most popular questions I get asked is how to
tone, and build glutes. It’s important to remember that you
have to engage all of your muscle groups when you are
working on your fitness goals. Use this guide by increasing
the difficulty each week by adding resistance or extra
weight. The routine can be done at home or the in gym,
then, when you’re ready, add this into our fitness routine.
WATCH THE VIDEO
You’ll also find my favourite glute activation exercises here before you crack
on (Get it😉) with your workouts to fire up those muscles!
Rest periods: 30-60 seconds after completing one set..
WORKOUT 1
WORKOUT 2
Superset 1, 4 sets
Body weight kick back x 12 reps per leg
Squat into reverse lunge x 10 reps
Body weight squats 4 x 20
Jump squats 4 x 15
Kneeling squat 4 x 12
Super set 2, 4 sets
Frog pump x 12 reps
Single leg bridge x 12 reps per leg
Superset 1, 3 sets
Glute bridge
Walking lunges
Super set 3, 4 sets
Hip thrust x 15 reps
Glute bridge hold x 30 seconds
Superset 2, 4 sets
Glute bridge x 12
Single leg bridge x 10 per leg
Super set 4, 3 sets
Walking lunge x 20 reps
Crab walk x 45 seconds
Superset 3, 4 sets
Curtesy lunge x 12
Single leg raise x 12 per leg
Superset 5, till failure
Glute bridge abductors
Glute bridge hold
WORKOUT 4
WORKOUT 3
Superset 1 x 4 sets
Hip circles 12 per leg
Glute bridge 12
Fire hydrants 4 x 12 per leg
Side plank clam 4 x 10 per side
Straight leg kick backs 4 x 10 per leg
Glute bridge 4 x 15
Bulgarian split squat 4 x 12 per leg
Superset 2 x 4 sets
Reverse curtesy lunge x 10 per leg
Kick back into fire hydrant x 12 per leg
Superset 3 x 4 sets
Bodyweight kick backs x 15 per leg
Glute bridges x 12
Bridge abduction 4 x 20
Tri-set x 3 sets
Glute bridge hold x 45 seconds
Alternating Single leg glute bridge x 45
seconds
Glute bridge x 45 seconds
@jamieleepurnell
Disclaimer: We advise to add this into your routine and ensure you work all of your muscle groups.
Results vary from person to person depending on your circumstances. We take no responsibility
for injury. Use this as a guide only.
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