Glutes Training Exercises

Absolutely, I can help with that! Based on the information provided, here’s a personalized glutes training regimen tailored to meet your goals and preferences:
Glutes Training Regimen (4 days per week, 45 minutes per session)
Equipment Required:
Dumbbells
Resistance bands
Warm-Up (5 minutes):
Leg Swings: 1 minute
High Knees: 1 minute
Butt Kicks: 1 minute
Bodyweight Squats: 1 minute
Hip Circles with Resistance Bands: 1 minute
Workout (35 minutes):
Monday and Thursday (Strength Focus):
Bulgarian Split Squats: 4 sets of 12 reps (each leg) with dumbbells
Hip Thrusts: 4 sets of 15 reps with dumbbells
Romanian Deadlifts: 4 sets of 12 reps with dumbbells
Banded Side Walks: 4 sets of 15 steps each direction
Tuesday and Friday (Plyometric and Activation Focus):
Jump Squats: 4 sets of 15 reps
Banded Glute Bridges: 4 sets of 20 reps
Single Leg Deadlifts: 4 sets of 12 reps (each leg) with dumbbells
Standing Hip Abduction: 4 sets of 15 reps (each leg) with resistance bands
Cool Down (5 minutes):
Hamstring Stretch: 1 minute
Quad Stretch: 1 minute
Hip Flexor Stretch: 1 minute
Seated Glute Stretch: 1 minute
Deep Breathing and Relaxation: 1 minute
Additional Recommendations:
Consistency is key for progress. Stick to this regimen and adjust the weights to keep challenging yourself.
Form is crucial. It’s recommended to get a form check, especially for exercises you’ve struggled with in the past.
Incorporate hip thrusts and Bulgarian split squats into your current full body strength training routine for extra glutes emphasis.
For a motivating and energetic atmosphere, consider creating a playlist of upbeat music or follow along with motivating workout videos from brands or individuals like Gymshark or Bret Contreras.
This regimen focuses on a mix of strength training, plyometrics, and glute activation exercises to help you achieve lifted, firmer glutes while also addressing your interest in improving form, posture, and overall muscle tone.