Glute-Focused Strength Workout
Primary Lift + Accessory Block + Optional Finisher
Rounds: 3–4 depending on time and load
Warm-Up
Jump Rope – 100 reps
Wall-Supported Tib Raises – 15 reps
Bodyweight Glute Bridges – 15 reps (pause at top)
Modified Hip Airplanes (Supported on Rig or Bench) – 5 reps per side
Banded Side Steps (Mini Band above knees) – 10 steps each direction
Single-Leg Step-Downs (Bodyweight) – 5 reps per side
Primary Lift
Front-Foot Elevated Rear Lunges (Safety Bar)
4 sets of 6–8 reps per leg
Use a 2–4 inch platform for the front foot
Slight forward lean for glute emphasis
Rest 90–120 seconds between sets
Accessory Block (3 Rounds)
Seated Good Mornings (Barbell or Plate) – 10–12 reps
Romanian Deadlifts (Barbell or DBs) – 8–10 reps
Above-the-Knee Step-Ups (Weighted or Bodyweight) – 8–10 per leg
Glute Bridges (Barbell, DB, or Bodyweight) – 10–12 reps with 2-sec hold at top
Finisher – Glute Burnout (2 Rounds)
Banded Side Steps – 20 total steps
Banded Glute Bridge March – 10 per leg
Fire Hydrants – 10 per leg