Build the perfect set of glutes with our expert-approved workouts!

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Joint Friendly Hypertrophy

This workout is possibly the most joint friendly way to maximize your gains in glute size. By using bands throughout, it keeps joint loads lower for the same levels of muscle activity. For the band squats, pick a barbell weight of around 50% of 1RM and then add elastic resistance bands until 8 reps feels tough.

Barbell plus band back squats: 3 sets x 8-10 reps with 2 mins rest

Hip Thruster band hip thrusts: 3 sets x 12 reps with 2 mins rest

Band side-lying clam: 2 sets x 15 - 20 reps with 1 min rest

Let us know how you got on with the workout on the Hip Thruster Facebook page

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Quick Barbell Workout Hypertrophy #2

 

Build the perfect set of glutes with our expert-approved workouts!

If you're not already signed up to our newsletter then click here to get access to the FREE ebook The Science & Practice of Hip Thrusts and to receive glute training news delivered to your inbox.

Quick Barbell Workout Hypertrophy #2

This workout is probably the fastest way to get in and out of the gym and still get a heavy glute workout done. It's not optimal but it will keep you moving forward for a while if you trying to fit workouts in during a stressful time in your life.

Hip Thruster barbell hip thrusts: 4 sets x 6 reps with 3 mins rest

Hip Thruster band hip thrusts: 3 sets x 12-15 reps with 1 min rest

Let us know how you got on with the workout on the Hip Thruster Facebook page

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Booty By Bret is an online strength and conditioning program for women catering to all levels of fitness from beginners who are new to strength training to bikini competitors and powerlifters. These total body strength training workouts are highly efficient to maximize aesthetics, body composition, strength, and athletic goals. Take your training to the next level and improve your physique in as little as 3 hours per week!