Glute Circuit

3-4 sets:

  • 10 DROP SQUATS w/dumbbell, on step, just touch, right side; then 12 HIP THRUSTS w/dumbbell on hip, leg elevated on box or step, right side; then 8 SIDE LUNGES w/dumbbell, right side; repeat all with other side/leg
  • 10-12 SHOCK THRUSTS

Equipment needed:

  • Dumbbell
  • Box or Step

*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:

  • 10-12 DEADLIFT WITH BARBELL come up and squeeze glutes in straight position, no arching
  • 15 HIP THRUSTS legs elevated on bench or box w/ball or block between legs, squeeze pushing in
  • 12 REAR LUNGE INTO CURTSY LUNGE w/dumbbells, lean forward, left leg first; repeat w/other leg
  • :30-:40sec GLUTE SQUEEZE toes out

Equipment needed:

  • Barbell
  • Bench or box
  • Ball or block

*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:

  • 10-12 BARBELL SQUATS w/band over knees, push knees out as you squat, squeeze glutes at the top
  • 10 SIDE STEP WITH KICK w/band over knees; each direction
  • 10-12 BAND ROTATION TWISTS rotate and squeeze; each side

Equipment needed:

  • Band
  • Barbell w/squat rack (optional set of dumbbells)
  • Longer 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].

Connect with Diamond Glutes: