Diamond Glutes at Home-1
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