The Perfect Glute Workout

Let me help you build the perfect glute & hammie workout 👌

You’re going to want to save & like this to refer back to it.

1️⃣ RDL/ Compound: we starting with a hinge movement that requires max effort due to the load you’ll lift. Keeping reps tight at 6 reps 4 working sets. Your first set will be a warm up at 12 reps (just bar) before progressing onto your next warm up set with added weight. Once you feel ready load her up! Each set aim to add more weight if you can.

2️⃣ HIP THRUST: moving to your queen of glute exercise the hip thrust. Here you’re going to do a warm up set at 40/50% max weight for 10-12 reps. Your first working set you need to up the weight at around 70% max weight and perform 7/8 reps. Increasing the weight each time your final set (set 5) need to be 4 reps only at best

3️⃣ SPLIT SQUAT/ unilateral: single leg movement is a must my choice was splits today. Reps are low weight is high, with around 60lbs (27.5kg) on each hand my max was 7/8 reps each leg 4 sets

4️⃣ GHD Curls: perfect isolation movement that will completely burn out those hammies. Aim to perform around 3/4 sets at as many reps as possible.

5️⃣ MEDIUS KICK BACK/ iso/ accessory: finishing off with some extra targeted glute love. The cable Medius kick back. Weight should still feel challenging but bare in mind it’s an isolation movement so you won’t be lifting as heavy as your big movements. 12 reps each leg 3 sets

There you have it, simple, to the point and progressive.

If you love this workout when you try it you’ll absolutely adore my STRONG LOWER BODY program on the @evolveyou app download it, have a set program and change your life… literally 🔥 link in bio

[ThumbsUpMike]

Hip Thrusts, Squats, Romanian Deadlift, and Bulgarian Split is all you need and will give you the best results.

[katb]

Bulgarian split squats to start leg day is bold move 😅 I respect that

[hc]

I did this earlier today before seeing this video! It’s so nice to see you do it too xx

[miratugado]

Really like how you do exercises for glutes and everytime i go to the gym i tried it and its absolutely amazing and worth the try 😊

[robjackson]

One of the bros! Hit it hard sis 🥊🥊🥊🥊🥊👏👏👏👏

[mowthpeece]

Nice. I wish I had been thin when I started lifting. Would have saved me a whole lot of time.

[brookefawcett]

loved this one on your app! killed my legs for days!

[harinis]

please make more ab videos 💞 i love them 😍

[janerubybell]

Random but it was refreshing and I loved seeing you wear a normal t-shirt while working out. I don’t feel comfortable or confident wearing only a bra at the gym but because I’m a fan of your content I actually started thinking I needed to show up to the gym in a bra. Lol.

[stephena.]

You're one of the few female lifters actually working the legs and glutes vs doing contorted bs exercises (with no weight) designed to show off cheeks for the gram. Respect 👍🏼

[loristarkey]

Yup! Krissy Cela…. I know I’m gonna love it!!!

Is the top Oner Active?

[micheletomasi]

I am impressed with the execution of the exercises. The only thing I don't understand is the execution of the last exercise, why is it done by crossing the legs?

[porschiafluker]

GOD 🙏✝️ IS BETTER THAN GOOD...
GOD 🙏 ✝️ IS SOOO GOOD...

[chokenbako]

Omgg, I'm gonna try this tomorrow in gym 💪🏼✨

[alialaouieh]

I’m going to do those lunges before I hit up my shoulders, as my cardio. T levels feel like they’re through the roof.