Superset: Do the reps of the first exercise and immediately follow up with the reps of the second. If needed a small rest of 15-30 seconds can be taken after the first two exercises then continue by repeating the superset the specified times.
Weight: Use dumbbells, water jug, weight plate, etc. I designed this program to work with 8-20 lbs (400 g-10 kg).
Bench: Use a bench, sofa or chair.
Band: Hip Circle Band e.g. Diamond Glutes HC Band (opens in new window; use code DGHOME for $5 off one band and free US shipping).
Week 1-Day 1
5 Supersets
Squats with weight in each hand » 10-12 reps
- Weight in each hand
- Feet about shoulder width
- Put butt out; controlled, slow squat down keeping muscles under tension
- Back up and pause for a glute squeeze at top.
Floor Bridges with weight » 12 reps
- Lie down on your back knees up with feet relatively close to glutes while holding a weight upon your waist
- Engage core, lift waist up to form bridge
- Get a good active squeeze of the glutes then lower
4 Supersets
Front Walks with Band » 10 steps forward/backward
- Band just above knees
- Push knees out as far as you can
- Walk forward on "train tracks" keeping core engaged
- One leg then the other is "one"
- Reverse; if you don't have a room to move 10 in a direction then divide it up—two 5's, two 4's and then 2, etc.
Romanian Dead Lifts » 10 reps
- Weight in each hand, close to body, little bend in the knee
- Core is engaged, lower controlled with butt out
- Come up—pause with glute squeeze
3 Supersets
Rotational Lunges » 10 each side
- Hold weight on your right shoulder with legs in slightly wide stance
- Put all the weight on one heel, rotate down and toward that heel stretching the glute
- Then drive up towards left side, lifting the right foot up onto toes squeezing the right glute
- Repeat with opposite side
Single Leg Hip Thrust » 10 each side
- Lean upper back on an elevated surface
- Hold weight upon your left hip
- Keep right leg lifted and drop down
- Chin down and lift up—don't arch—and pause with glute squeeze at the top
- Do all one side then switch
Week 1-Day 2
4 Supersets
Frog Pumps » 15 reps
- Back on floor, bracing with arms
- Keep feet close to glutes, weight on hips and move hips up while squeezing heels together
- Squeeze glutes together at top to feel it
Diagonal Romanian Dead Lifts » 12 reps
- Stand with feet about shoulder width
- Weight in each hand, close to body, little bend in the knee
- Core is engaged, lower controlled to one side with butt out
- Come up—pause with glute squeeze; alternate sides
4 Supersets
Skier Side Jumps with Pause » 8 each side
- Body neutral
- Inside leg can stabilize if needed
- Catch and control your landings
Sit Up Abductions with Band » 10 reps
- Sit down with band just above knees
- Push knees out to side
- Stand up and squeeze glutes
- Sit back down, controlled
- Close legs
4 Supersets
Goblet Squats with Dumbbell » 10 reps
- Hold weight close to body, toes slightly out
- Core engaged, push the knees out
- Squat down, rise up, then squeeze the glutes without arching back
Front Walks with Band » 10 steps forward/backward
- Band just above knees
- Push knees out as far as you can
- Walk forward on "train tracks" keeping core engaged
- One leg then the other is "one"
- Reverse; if you don't have a room to move 10 in a direction then divide it up—two 5's, two 4's and then 2, etc.