The Only Glute Workout You Need

The Only Glute Workout You Need

When planning a glute workout, it's important to know how the glutes function. This way, you can include exercises that train the glutes through the variety of movement patterns. Glutes are responsible for moving the body in four ways:

Hip extension (think about getting up from a chair or picking something up off the floor)
Hip abduction (moving the legs out and away from the body, like a side step)
Hip adduction (pulling the legs together)
External rotation (stepping and turning the toes/knees outward)

A workout that contains these movements should hit gluteus major, medius, and minimus. In addition, you'll hit adductors and abductors, insuring strength throughout the glutes.

Developing the abductors can help increase the size of the upper glute region as well.

Think about these exercises more as a blueprint...

So, instead of the sumo front squat for example, you may do a sumo goblet squat, sumo leg press, wide stance Smith machine squat, etc.

Setting a day for heavier weight and lower reps and a day for lighter weight and higher reps can also help with glute growth.

Exercises:

1. Sumo front squat 1:22
2. B-stance RDL, banded 2:54
3. Front foot elevated split 5:01
4. Deficit single leg hip thrust 6:26
5. Abductor (2 ways) 8:40
6. Banded external rotations 10:03

What questions can I answer?

What would you like to see next?

Please let me know in the comments :) Thank you for watching! 💖

[ОкурокЯблока]

I was flipping through the YouTube feed and thought "what I could watch?" And then the video abruptly appeared. Thanks for the content!

[renes]

I love the information you share and how you walk us through proper position & how to move for every exercise. Thank you so much! 💗

[caseylee]

I appreciate all the camera angles to really illustrate placement and stance ❤️

[julieelliott]

Your channel is such a wonderful service to people and their health. God bless you and thank you for all that you do! 🙏🙏🙏🙏

[BEARTHEWEIGHT]

Love to see variations! I workout from home and like to change my routine every 6 weeks. It's nice to change it up and try new exercises or take a favorite one up a notch! Love your videos Erin! Hope you are having a nice day!

[jagdishsarvaiya]

You are explaining the exercise in every details at the same instant, is excellent.

[muscleNPmama]

I did this today. Really liked it. Felt like a good amount of volume but my back and hips weren't at risk of injury

[andreitapavlovic]

Hey I just want to say I love all your helpful insights; you are one of my first and favorite female bodybuilder I started to follow because you make it soo much more then just fitness videos. I recently got my sciatica netve pinched by that anoying little muscle thats under the Gluteous Maximus (piriformis) I always forget whats it called but how do we isolate or make it stronger without getting the nerve pinched?

Thanks in advance

[dr.brianjudedelimaphd]

Totally amazing routine and explanation

[LeadersLabGR]

the last exercise! wow! You are a treasure! Thank you. Regards from Greece

[christinelamb]

I realized from watching this video that I've been doing the foot placement wrong on the B stance DL. I usually have my "kickstand foot" positioned well behind the heel of my working foot. Now I know it should be at the arch of the working foot.
I see from a previous comment that I watched this video 6 months ago. But I didn't pick up on the foot placement for that exercise, and that I've been doing it wrong. I'm glad I know now, and I'll start doing it that way in my workout from now on!
Thanks Erin! ❤

[amyfah]

Loved this Erin …especially the deficit single leg hip thrust 🔥 all your tips are greatly appreciated and make the workout so much more effective ❤

[celesteinman]

I love the veryation of abductor forward and sitting back. Big differences. 😊

[islandia]

Thanks Erin! It's great to have a trusted voice like yours weighing in on glute exercises. I've found b-stance RDLs to be a game-changer, and appreciate all the helpful tips on form! Much gratitude for all you do :) ❤

[unicornvloggers]

From sumo squat 4x8-10
Banded rdl b stance 4x 8-12
Ff elevated ss 4x 10-12
Hip thrust single leg 3 x 10-15
Abductor 15-20 reps
Banded external 2 x 20-30

[beaibarra]

I love how you explain everything! Thank you❤️

[babyblue]

THANK YOU!!! Will use dumbbells instead as Im doing these from home!!! I will replace machine also with a band!

[yeyintmy]

Now I'm addicted to Hip Thrust. Thanks!

[thinleylama]

Thank you
I do some of your glute but today I learn new things thnx

[DeborahBrooks]

Always great workouts Erin, could you do a follow up using bench and weights at home 😊