Glute Circuit

3-4 sets:

  • :30sec ISOMETRIC HOLD squeeze glutes as hard as you can
  • 810 PAUSE SQUATS w/barbell, controlled on the way down, squeeze at the top, don't arch
  • :30sec ISOMETRIC HOLD in top bridge position, w/dumbbell on hip
  • 20-25 BRIDGES w/dumbbell on hip

Equipment needed:

  • Barbell and squat rack
  • Dumbbell

*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:

  • 8-10 DUMBBELL HIP HINGES slow negative
  • 8-10 POWER SWINGS into glute squeezes
  • 8-10 SIDE LUNGES w/dumbbell, on platform; each leg
  • 12-15 HIP THRUSTS band above knees, shoulders on platform
  • 12-15 HIP ABDUCTIONS band above knees; face down

Equipment needed:

  • Up to 3 Dumbbells
  • Band and Platform

*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:

  • 12 DOUBLE DIP SQUATS w/dumbbell, lean forward, knees stay in place
  • 12 SIDE JUMPS w/band around knees, push knees out, start wide
  • 12 LATERAL SIDE STEPS w/band around ankles
  • 12 HIP THRUSTS w/dumbbell on right hip; repeat on left hip then repeat both sides together

Equipment needed:

  • Dumbbell
  • 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: