Glute Circuit

3-4 sets:

  • 10 SPLIT LUNGES right foot elevated, LEFT side planted, holding tricep rope on cable machine (or dumbbell): then 10-12 KICKUPS LEFT side only, squeezing at top, w/ankle weights; repeat both exercises with RIGHT side
  • 10-12 ROMANIAN DEADLIFTS w/dumbbell; pause at the bottom and squeeze at the top

Equipment needed:

  • Ankle weights
  • Cable Machine with Tricep Rope (or use dumbbell)
  • 10-12" high step (can also stack up risers)

*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.

Videos available every Monday, Wednesday and Friday mornings at 7:01 am UTC [Universal Time].

Glute Circuit

3-4 sets:

  • 20 HIP ABDUCTIONS using hip abduction machine, push with knees, hold open for 1 sec
  • 8-10 SPLIT LUNGES w/heavier dumbbells, lean forward, squeeze at the top; each side
  • 10-12 SUMO SQUATS w/heavy dumbbell, band above knees, push knees out, pause 1 sec at bottom and top, squeeze at the top

Equipment needed:

  • Hip abduction machine
  • Set of dumbbells
  • Band

*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.

Videos available every Monday, Wednesday and Friday mornings at 7:01 am UTC [Universal Time].

Glute Circuit

3-4 sets:

  • 20 HAMSTRING CURLS w/leg curl machine, heel to heel then toe to toe alternating, negative going dow
  • 10-12 SWINGS w/dumbbell or kettlebell, hinge and squeeze at the top
  • 8-10 ROMANIAN DEADLIFTS w/dumbbell; each side
  • 10-12 sec SINGLE LEG ISOMETRIC HOLD w/leg curl machine; repeat other leg

Equipment needed:

  • Leg curl machine
  • Dumbbell or kettlebell

*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.

Videos available every Monday, Wednesday and Friday mornings at 7:01 am UTC [Universal Time].

Connect with Diamond Glutes: