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
A Scientific Guide to Determine an Exercise’s Effectiveness
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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!