Hypertrophy training focuses on increasing the size of your muscle fibres, which helps develop large muscle areas like the thighs, calves, biceps and back.  

This type of training uses moderate weight and repetitions, and can help you gain additional muscle mass.  

You don’t have to be a seasoned athlete to reap the benefits of this Hypertrophy glute training workout. Try it at your local GoodLife Fitness today.  

Romanian deadlift (3 sets of 10 to 12 reps)

  • Begin standing with your feet hip-distance apart and a slight bend in your knees, holding a dumbbell in each hand
  • Hinge forward at the hips, keeping your spine long and straight as your torso reaches toward the floor 
  • Push your shoulders back and down to secure your spine and brace your core 
  • Look down and slightly forward to align your neck with the rest of your back 
  • Tighten your glutes, hamstrings and core before driving your feet into the ground to stand up straight
  • Squeeze your glutes and lock your hips at the top of the movement 
  • Repeat the exercise by lowering the weight somewhere between your knees and toes (depending on your flexibility)

Seated leg press (3 to 4 sets of 15 to 20 reps)

  • Adjust the position of the machine, take a seat and select a weight 
  • Place your feet a little wider than shoulder-width apart and grasp the handles of the machine 
  • Be sure to maintain a neutral spinal position with your chest upward and your head looking forward 
  • Push through the heels and extend through the hips and knees to move the platform upward 
  • Without locking your knees, pause briefly at the top of this movement before bending your knees and slowly lowering your weight back down to the starting position for one rep 
  • Don’t release the weight all of the way back down until you have completed your last repetition 

Bulgarian split squat (3 sets of 12 to 15 reps)

  • Grab a bench (or another knee-height surface) and rest the top of your rear foot on it while extending your other leg in front of your body to form a forward lunge position 
  • Slowly lower yourself until your front thigh is parallel to the ground, making sure that your front knee does not extend past your toes 
  • Drive through the front heel to return to start position for one rep 
  • Complete designated number of reps before performing the exercise on the opposite side 

Machine hip thrust (3 set of 12 to 15 reps with pause at top)

  • Sit down, lean your upper back against the bench and select resistance or use bodyweight  
  • When fastening the hip belt, make sure that the lock rests against your stomach and the belt sits comfortably on your hips 
  • Place both feet on the foot plates  
  • Start the exercise by applying pressure from the heel and midfoot, contracting abs and elevating your hips as high as possible 
  • Your knees should form a 90-degree knee angle at the top of the movement 
  • Slowly lower your hips in a controlled manner 
  • Repeat the movement for the desired number of repetitions 

Back extension (3 sets of 10 to 12 reps at a slow tempo)

  • Place your thighs on the pad 
  • Bend your knees slightly and secure your feet, keeping them aligned with your knees 
  • Extend your arms toward the floor 
  • Engage your core and gently slide your shoulders back 
  • Exhale and move upwards until your shoulders, spine and hips are aligned  
  • Inhale and hinge downward from your waist for one repetition  

Squat Pulse (3 sets of as many reps as possible or burnout)

  • Begin standing with your legs wider than hip-width apart with your toes pointed outward and your hands clasped in front of your chest 
  • Drop down into a sumo squat position and pulse once before driving through your feet and returning to the starting position 
  • Step right leg in and drop into a narrow squat position
  • Repeat in the opposite direction for one repetition