• Click here - to use the wp menu builder
Logo
Logo
HomeWORKOUTS

Maximize Your Glute Gains With “The Best Women’s 3-Day Glute Building Workout” Ever Existed

WORKOUTS
Jessica White
By Jessica White
March 1, 2024
2358
0

Here Are The “20 Arm-Toning Exercises” That Only Require A Pair Of Dumbbells

March 21, 2024

Is Caffeine Far Way Better Than “Pre-Workouts Supplements” To Boost Your Energy And Crush Your Workouts At The Gym?

December 1, 2022

Quads Development: “Science Reveals Different Muscle Growth From Different Squat Depths”

August 26, 2021

2023 Orlando Pro Results: Phil Clahar Wins “2023 Orlando Pro Bodybuilding Show”. Phil Clahar Is Now Qualified For “Two Olympia Contests”

July 4, 2023

MET-Rx Protein Plus Bar, Great as “Healthy Meal Replacement”, Snack, and “Help Support Energy”, Gluten-Free

April 24, 2021
No matter what workout you’re doing in the gym or even at home, odds are your glutes are involved. (Even if just a little bit!)

Basically, your backside plays a major role in your body’s overall strength levels—which means you should definitely know all the best butt exercises to incorporate into your workout routine for keeping that big muscle strong. (Yep, the glutes are actually one of the largest muscle groups in the body.)

In case you missed it, “all sports and fitness activities can benefit tremendously from strong glutes. For example, our glutes aid in our ability to hinge and squat, keeping us in a pattern of safe, secure movement while we exercise. Strong glutes also mean strong back and pelvic stability, helping to minimize lower back discomfort throughout the day”.

Simple activities such as walking, hiking, and going up and down the stairs all incorporate the glutes, too, and being able to use your butt muscles while carrying out these activities make movement overall so much easier and injury-free. (Meaning: no more pain or aches as you climb up the basement steps or chase your kiddos around the park.) Plus, strong glutes can also make you a better runner—and even help you avoid knee injuries.

Related Articles: How To Use “The Leg Press Machine” For Glutes. What It Is Good For, How To Use It Correctly (Beginner’s Female Guide)

Now that you’re all up-to-date when it comes to glute strength, “it’s time to get into specifics. The following are the best butt exercises to add to your workout routine this week. These exercises are worth incorporating into your lower-body days or string them together as a DIY glutes workout“.

This full-body plan will help maximize your glute gains and get you in great shape. Two accessory workouts are also included that will fire up your glute growth!


 Workout Description

Getting in a solid training session can be hard. Making time to go to the gym five or six days a week can be very difficult for many people. There are jobs, family, and other commitments that have to be considered.

Even if you can get in three workouts a week, there are some areas that you want to focus on more than others. For most women, the glutes are one of those muscle groups. Fortunately, this 3-day program allows the ladies reading this to train the entire body effectively. It also offers ample opportunity to maximize the potential of those glutes.

Prioritization Of The Glutes

What makes these workouts so effective for this area is that you will be focusing on them at the beginning of each session. Training them first in these workouts allows you to focus on them when your motivation is highest and you have the most energy to commit. The exercises that are included will help you make the glutes look better and be stronger. Hard to beat that combination, right?

Related Articles: Here Are “The 10 Best Glute Activation Exercises” You MUST Stick To Increase Strength, Power, And Stability In The Glutes

Keys To This Program

The workouts below will offer rest periods. “The glute-focused movements will have an option to rest a little longer if needed”. If you stick to these rest periods, you should be able to complete all three workouts in one hour each.

There are no machine movements included in this program making it extremely versatile. “No matter where you work out, whether that’s at home or at the gym, you’ll be able to complete this program with little to no modifications depending on your equipment”.


Check Out Our List Of The Best Supplements For Building Muscle, Shredding Muscle, Recovery, And Great Health, and Wellness Products! Purchase ifbnewsfeed.org‘s apparels Here: ifbnewsfeed.org


Take at least 24 hours in between each workout to recover properly. Training with full-body workouts isn’t the same as a traditional “bro-split.” Since the entire body is being challenged, more recovery time would be beneficial.

Accessory Workouts

The two accessory workouts included are short by design. “They should be performed on a day that you do cardio only or an off day if you feel you need them. If you decide the full-body workouts are enough, then don’t worry about completing the accessory work”. Focus on recovery instead.

Related Articles: A Fitness Expert Mentions “The Best Glutes Exercises” For A Better Butt

One workout is a high rep challenge while the other is a superset. “If you like one more than the other, do it twice. If you want to alternate each session, you can do that too. Make the workouts yours so you can maximize your potential”. Just make sure you take two complete days off of training per week.

Below are example schedules based on training level.

Example Week – Beginner

  • Monday: Workout 1
  • Tuesday: Off
  • Wednesday: Workout 2
  • Thursday: Off
  • Friday: Workout 3
  • Saturday: Off
  • Sunday: Off

Example Week – Intermediate/Advanced

  • Monday: Workout 1
  • Tuesday: Off or Accessory Workout 1
  • Wednesday: Workout 2
  • Thursday: Off or Accessory Workout 2
  • Friday: Workout 3
  • Saturday: Off
  • Sunday: Off

Full-Body Workout 1

The first two movements for this session are the barbell hip thrust and the hyperextension. These are two very effective movements if they are done properly.

Barbell Hip Thrust – Make sure the barbell is in a position that you’re comfortable with. If you need a towel or mat around the bar, don’t be afraid to use it. The more comfortable you can be, the more beneficial the exercise is. When you lift the barbell up, make sure the glutes contract hard. Hold that position before slowly lowering the weight back down.

 Related Articles: Glutes Development: The Best “Hamstring Exercises” To Build Power, Muscle, And Health

Hyperextension – This is considered by many to be a lower back exercise. If you stop when your upper body is at a 45-degree angle, then it will isolate the lower back. Raise your upper body up, and then contract the glutes so the upper body comes up even more. Your torso should be close to vertical before you lower yourself back down. If you don’t have a hyperextension bench, a preacher bench or adjustable bench would work as well.

The rest of the workout includes one core movement as well as movements for the rest of the body.

Exercise Sets Reps Rest
Barbell Hip Thrust 3 8-12 60-90 sec
Hyperextension 3 8-12 60-90 sec
Dumbbell Squat 3 12 60 sec
Lying Leg Raise 3 12 60 sec
Pull Up 3 12 60 sec
Bent-Over Barbell Row 3 12 60 sec
Lateral Raise 3 12 60 sec
Overhead Triceps Extension 3 12 60 sec
Push Up 3 12 60 sec

Full-Body Workout 2

This one will begin with two different glute exercises. The first one is going to help you get stronger while the other will maximize the mind-muscle connection.

Good Morning – This will benefit the glutes as well as the hamstrings and lower back. Don’t go super-heavy on it. There has never been a good morning competition, so more isn’t necessarily better. If you can’t handle the weight for the minimum reps, lighten the load. Wear a belt if you feel it will help protect your lower back.

 Related Articles: The Best Hips, Glutes And Hamstrings Exercise: “The Stiff-Legged Deadlifts”

Glute Kickback – This is the bodyweight version of the exercise. If you have ankle weights, add them to increase resistance. If not, hold the contraction at the top for one second during the first set, two during the second set, and three for the last.

The next two movements in this program will also train the glutes in a secondary role. The rest of the workout is below.

Exercise Sets Reps Rest
Good Morning 3 8-12 60-90 sec
Glute Kick Back 3 8-12 60-90 sec
Stiff Leg Deadlift 3 8-12 60-90 sec
Goblet Squat 3 12 60 sec
Crunches 3 12 60 sec
Incline Dumbbell Press 3 12 60 sec
Dumbbell Flys 3 12 60 sec
Dumbbell Tricep Kickbacks 3 12 60 sec
Pullover 3 12 60 sec
Seated Dumbbell Curl 3 12 60 sec

Full-Body Workout 3

The final full-body workout of the week will begin with a contraction challenge followed by an athletic version of a classic exercise.

Bodyweight Glute Bridge – Much like planks for abs, holding a bridge will help improve stability in the glutes. If you need to start with your body weight alone, that is fine. If you can add a dumbbell or barbell to make the challenge more interesting, go for it.

Related Articles: Build Bigger Legs With “Dumbbells Exercises” With This Giant Leg-Day Workout

Curtsy Lunge – If you haven’t done these before, they may appear silly. Don’t knock them until you try them. They are challenging and will be even more so after the glutes had been pre-exhausted by the bridges. “Don’t attempt to set the back foot further than you’re capable. Do the best you can, and challenge yourself as you progress. Think about contracting the glutes when you bring the leg up”. Concentrate hard so the hip flexors don’t dominate the set.

The next two exercises are lower-body focused. “With the glutes being challenged in the first two movements, the quads and hamstrings will likely be able to work harder on their own”.

Exercise Sets Reps Rest
Bodyweight Glute Bridge 3 15-30 sec 60-90 sec
Curtsy Lunge 3 12 60-90 sec
Jump Squat 3 12 60 sec
Walking Lunge 3 12, each leg 60 sec
Side Crunch 3 12 60 sec
Seated Dumbbell Press 3 12 60 sec
Rear Lateral Raise 3 12 60 sec
Lying Tricep Extension 3 12 60 sec
Flat Dumbbell Fly 3 12 60 sec
T-Bar Row (or Two-Arm DB Row) 3 12 60 sec

Accessory Workout 1

Exercise Sets Reps Rest
Bodyweight Glute Bridge 5 20 30 sec
Bodyweight Hip Thrust 5-10 100 total reps As needed*

*Perform as many reps as you can. Upon failure, rest briefly before continuing where you left off. Continue until you perform 100 total reps.

Accessory Workout 2

Exercise Sets Reps Rest
Curtsy Lunge 3 15 none
Banded Good Morning* 3 15 30 sec

*If you don’t have access to a band, you can use your bodyweight, a dumbbell, or a barbell.

Related Articles:

  • Learn On How “To Build Massive Abductor And Adductor Muscles” For Your Legs With These Great Tips
  • Here Are “The 7 Best Tips” For The Crazy Good Booty-Building Stair-Climber Workout

  • A1Supplements.com – America’s Favorite Supplement Store.
  • Shop Optimum Nutrition Energy: Anytime & Pre-Workout
  • A1Supplements.com – Lose Fat, Gain Muscle!

For More News And Daily Updates, Follow IFBNewsfeed.Org on Facebook, Twitter, and Instagram. Comment, Like, And Share With Everyone Who May Need To Be Updated With The Most Recent Fitness/Bodybuilding/Powerlifting And CrossFit News.

  • Tags
  • Double Leg Glute Bridge
  • Floor Glute Bridge
  • Glute Bridge
  • Glute Hip Thrust
  • Glute Muscles
  • Glutes
  • Prioritization Of The Glutes
  • The Importance Of Strong Glutes
Share
Facebook
Twitter
Pinterest
WhatsApp
    Previous article
    The Best “15-Minute Warm-Ups” To Speed Up Muscle Growth, Physical & Mental Strength, And Fast Recovery
    Next article
    The “7 Best Muscle-Building Shoulder Exercises” You MUST Do In Your Delts Training Day
    spot_img
    spot_img

    Hot Topics

    Stretching Guide: 5 Stretches For Athletes “To Optimize Growth And Size”

    7 Ways to Learn to Love “Your Fitness Lifestyle” aka Weightlifting

    How To Find Out If You’re Getting “Physically Stronger” In The Gym

    Load more

    RELATED ARTICLES

    IFBNewsfeed.Org™ - May 31, 2021

    IFBB California Pro: Patrick Moore Wins “2021 California Pro Bodybuilding Show” And Qualifies For 2021 Mr. Olympia

    Elyden Ulloa - March 8, 2023

    Maximize Your Leg Training Day With Glutes Exercises. Here Are The Best “5 Glutes Exercises” To Maximize Your Leg Day

    IFBNewsfeed.Org™ - November 17, 2021

    See “The Most Recent Michael B. Jordan’s Insane Workout” To Get Jacked Arms For Creed 3

    Charles Murray - December 12, 2023

    The “3 Outer Quad Exercises” for Sculpted Legs & Tips for Building Strong and “Massive Outer Quadriceps”

    IFBNewsfeed.Org™ - July 22, 2021

    The Benefits Of Weightlifting: Lifting Weights A Few Times A Week “Might Help Us” Stave Off Obesity

    IFBNewsfeed.Org™ - July 20, 2023

    How To Transform Your Physique From “Skinny To Muscular” In Less Than 3-Months. Build Up Muscle Unexpectedly

    IFBNewsfeed.Org™ - July 4, 2023

    2023 Orlando Pro Results: Phil Clahar Wins “2023 Orlando Pro Bodybuilding Show”. Phil Clahar Is Now Qualified For “Two Olympia Contests”

    Jessica White - April 10, 2024

    The “Top 5 Most Effective Plank Exercise Positions” You Can Perform Anywhere

    Elyden Ulloa - April 7, 2022

    Learn On How “To Build Massive Abductor And Adductor Muscles” For Your Legs With These Great Tips

    Load more
    Logo

    ifbnewsfeed.org™ is the first digital network in the United States to deliver health, fitness, bodybuilding, and strength sports content. We publish premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips, and trends in fitness, bodybuilding, health, and strength sports. ifbnewsfeed.org™ is an American Sports Online Magazine that publishes and broadcasts articles, shows, contests, and all information related to Fitness, Powerlifting, CrossFit, and Bodybuilding Sports. It's headquartered In The District of Columbia, in the United States Of America.

    Telfs: + 1 (540) 923-3501 info@internationalfitnessbodybuildingnewsfeed.org

    Facebook
    Instagram
    Pinterest
    Twitter
    Website
    Youtube

    Must Read

    Stretching Guide: 5 Stretches For Athletes “To Optimize Growth And Size”

    7 Ways to Learn to Love “Your Fitness Lifestyle” aka Weightlifting

    How To Find Out If You’re Getting “Physically Stronger” In The Gym

    What Are Stiff-Leg Deadlifts? “Everything You Need to Know About Stiff-Leg Deadlifts”

    Pre-Workout Meal: What You Should “Eat Before a Workout”

    Popular Articles

    Stretching Guide: 5 Stretches For Athletes “To Optimize Growth And Size”

    7 Ways to Learn to Love “Your Fitness Lifestyle” aka Weightlifting

    How To Find Out If You’re Getting “Physically Stronger” In The Gym

    What Are Stiff-Leg Deadlifts? “Everything You Need to Know About Stiff-Leg Deadlifts”

    MORE STORIES

    How You Can Build Mass And “Stay Fit” On Any Regimen...

    November 29, 2021

    Could You Possibly Gain “10-Pounds in Body Size” This Entire Year?...

    March 12, 2024

    “IFBB Pro 2021 Arnold Classic UK Results”

    October 2, 2021

    The Best Hips, Glutes And Hamstrings Exercise: “The Stiff-Legged Deadlifts”

    April 12, 2021
    15% Off Your First Order Free Delivery For Orders Over $75

    Sign up for weekly offers, news, and advice. Plus 15% off your first order

    View Offers
    ×