Giant sets for the Glutes! 4 variations of an exercise to target the glutes and make the weights we have feel a lot heavier! Activation, hip thrusts, sumo squats...all within giant sets!

The body does not know how much weight it lifts, it does know how hard the muscles have to work. I love playing with tempo, range of movement, isometrics and abduction within compound and isolation exercises for the glutes!
45/45/45/45/30 rest!

For this glute workout you will need a pair of dumbbells, or one large dumbbell, kettlebell or barbell! Also a chair for the hip thrusts and glute band! A towel is an option to place under dumbbell whilst sitting on hips!

The dumbbell I am using is 25kg.

The timer will be on for 45 seconds of work per exercise within the giant sets. We then have 30 seconds rest between each giant set!

There is a staple, being the hip thrust giant set! It will appear 3 times in total!

LATERAL BAND WALK
ALT SIDE STEP
SQUATS
FWD & BACK SQUAT WALK

HIP THRUST staple!
1 1/2 REPS!
1/2 REPS!
HOLD!
FULL RANGE!

SUMO SQUAT 1 1/2 REP
1/2 REP
FULL RANGE
BODYWEIGHT 1/2 REPS

SUMO SQUAT 1 1/2 REP
1/2 REP
FULL RANGE
BODYWEIGHT 1/2 REPS

HIP THRUST staple!
1 1/2 REPS!
1/2 REPS!
HOLD!
FULL RANGE!

SUMO DEADLIFT SQUAT 1 1/2 REP
1/2 REP
FULL RANGE
BODYWEIGHT 1/2 REPS

HIP THRUST staple!
1 1/2 REPS!
1/2 REPS!
HOLD!
FULL RANGE!

Burnout!

30/30/30...

SUMO SQUATS 1/2 reps!
Drop dumbbell to bodyweight only!
SUMO SQUATS 1 1/2 reps!
Drop dumbbell to bodyweight only!

This workout is really your challenge! It is up to you to make this a challenge! I always aim, when I use my band, to really push against it whether at top, middle or bottom of movement!

I hope you really feel those glutes activated, engaged and isolated!!



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