Your glutes are one of the largest and strongest muscle groups in your entire body, so when it comes to your training plan, they deserve some attention.

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Perform 4 supersets of exercises 1 and 2 before moving onto the next superset

Staggered stance Romanian deadlifts with kettlebell – 10 reps at a 4-0-4-0 tempo

  • Begin standing with your feet staggered approximately shoulder-width apart, holding a kettlebell with one hand in front of your body
  • Push your hips backward and drop into a Romanian deadlift
  • Make sure you feel a stretch in your hamstrings and glutes as you hinge backwards
  • Once you are at the bottom of this movement, push through your legs to return to the starting position for one rep
  • Step your back leg forward and repeat the movement with the opposite leg in front

Kettlebell deadlifts – 10 reps at a 4-0-4-0 tempo

  • Stand with your feet hip-width apart, holding two kettlebells at your sides
  • Keeping your legs and back straight, begin to bend at the waist, sending your hips back and lowering the kettlebells towards the ground while keeping your chest upright
  • Ideally, you want to lower your body far enough to have the kettlebells land somewhere between your shins and toes
  • Squeeze your glutes and contract your hips to help drive your body back into the starting position
  • Rest for 60 seconds 

Perform 3 supersets of exercise 3 and 4 before moving onto the next superset

Reverse lunges with forward lean (glute focus) – 12 reps at a 2-0-2-0 tempo

  • Begin standing upright with your feet hip-width apart holding a dumbbell in each hand
  • Step your right foot back and drop downward until your left thigh is parallel to the floor
  • Press through your feet to propel yourself back to the starting position for one rep
  • Repeat the movement on opposite leg

Cossack lunges – 12 reps at a 2-0-2-0 tempo

  • Begin with your feet shoulder-width apart, and your toes pointed forward
  • Step your right foot out as wide as possible before dropping your hips downward and straightening your left leg
  • Be sure to keep your right knee over your ankle as you lower your hips downward
  • Pause briefly at the lowest point before straightening your right leg and pushing your hips back to the centre for one rep
  • Repeat the same motion on the left side
  • Rest for 60 seconds 

Perform 3 supersets of exercise 5 and 6 before moving onto the next move

Prone hamstring curls with posterior pelvic tilt – 8 reps at a 2-1-3-0 tempo

  • Lay on the hamstring curl machine and adjust it to ensure the padded lever sits a few inches under the calves when your legs are extended
  • Select an appropriate weight and secure the lap pad against your thighs, just above the knees
  • Place your hands on the back rest and point your toes straight to ensure that your legs are positioned properly
  • Tilt your pelvis anteriorly—your hips should come off the pad slightly
  • Exhale and flex the knees to draw your heels to the backs of your thighs
  • Pause briefly in this position before straightening the legs back to the starting position for one rep

Kettlebell swings – 10 reps (explosive)

  • Start by standing tall, gripping the kettlebell loosely with long arms
  • Squeeze your shoulder blades together and engage your core before softening your knees and hinging at the hips, all while maintaining a neutral spine
  • Shift your body weight into the heels and glutes to hinge backwards before pushing through your heels and thrusting forward with the hips to swing the kettlebell upward from your quads
  • Contract your core, snap at your hips and squeeze your glutes to bring the kettlebell to chest height
  • Shift your weight back into your heels as you let the kettlebell descend naturally in a pendulum motion, landing slightly behind your body
  • Ready your body for the next rep by allowing the kettlebell to fall back in between the legs, hinging at the hips and loading both the hamstrings and the glutes with weight
  • Rest for 60 seconds in between each rep

Glute drive barbell hip thrusts tabata – 8 rounds, 4 minutes total (20 seconds on, 10 seconds off) with a lighter weight

  • Sit on the ground with a barbell resting below your hips and a bench or box directly behind your back
  • Slowly lean back, pressing your shoulder against the box as you position the bar just above your hips
  • Drive your hips upward, lifting the bar until your knees are bent at a 90-degree angle and your body forms a straight line from your shoulder to your knees
  • Pause at the top of the movement to squeeze your glutes before lowering your hips slowly back to the starting position for one rep