25 июл. 2024 г. · My glute focused leg day schedule · Heavy hip abductions on machine 12 rep + 15 sec holding x 3 set · Heavy Hip thrusts 4 sets x amrap.

6 февр. 2023 г. · No. Not unless you're trying to stay smallish. To get those glutes bigger you need to stay 10 reps and under. Lift heavier.

31 окт. 2022 г. · In general, most of the women I coach see the best results from training their glutes three days a week, but it's all relative.

1 мар. 2020 г. · For me personally I would say hip thrust, Bulgarian split squats , glute bridges, Romanian deadlift , donkey kicks , squats.

27 мая 2024 г. · Advice on glute/leg routine · [ ] Hip thrusts 3x12 90 lbs · [ ] Kas glute bridge 3x12 67 lbs · [ ] Sumo squats 3x15 8.8 lbs · [ ] Curtsy lunges 3x12 ...

6 февр. 2023 г. · My glutes/hamstrings day consists of (hypertrophy) deadlifts, hip thrusts, hamstring curls, BSS, back extension— I don't know what the norms are ...

12 мар. 2024 г. · For a glute focus, maybe add lunges in-between deadlifts and leg presses. And really, that's enough. Remember that glutes get hit from all "knee ...

5 янв. 2023 г. · Hip thrusts (with machine & bodyweight/dumbbells). Glute bridges. Bodyweight 45-Degree Hypers (ie. rounded back extensions). RKC planks.

30 июл. 2024 г. · Warm up with the planned movements at a lighter weight (ensure good technique before getting to the harder working sets) Cool down: just finish the workout.

14 янв. 2024 г. · I'd say squats, hip thrust, rdls, bulgarian split squats and back extensions. Those tend to hit the gluteal muscles.