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SUBMIT a WORKOUT ◄ Do you have a glutes workout plan to share?.. take a few minutes to submit it!
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Glutes Workout Summary
Difficulty Level: Intermediate
Target / Goal: Shape Glutes
Recommended Days per Week: 2
Date Submitted: February 9, 2009
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Workout Submitted By
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Casey X
fitFLEX workouts: 2
Age: 28
Gender: Female
Experience: 11 years
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Workout Description
Hello again everyone! First, I have to set it straight that for great glutes it takes both
proper exercise AND proper dieting. Remember, whether you want to build new muscle or just rid yourself of
stubborn cellulite, your workouts must be right on target! Believe it or not exercise can actually tighten,
trim and build muscle. Don't worry about bulking up though, not with my program! My glute program consists
of 4 exercises to really target the glute area! Be sure to get a full stretch and squeeze with every rep
and perform each set with a slow, controlled proper form range of motion. Best of luck, stick with it!
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| Exercise |
Sets |
Reps |
| Straight Leg Deadlifts |
5 |
12-15 |
| Description: These actually sound much more hardcore
then they really are. These are fantastic for the glutes/hamstrings area. With this exercise, you will keep the bar close
to your bodywith your back keeping flat and bending at the waist as you lower the weight down feeling the stretch in your
glutes and hamstrings. As you come up, flex your glutes at the top, hold for a few seconds. Repeat. |
| Leg Curls |
4 |
15 |
| Description: You can do lying, seated or the standing
maching variations, which ever you prefer or have access to. Once again, the key is a stretch and the squeeze, proper
form is critical in properly stimulating the correct muscles and trouble areas! |
| Lunges |
5 |
20 |
| Description: Lunges are perhaps the most advanced exercise
but my favorite for results! Form is also very important. Keep your posture straight during the complete exercise. When lunging
down, keep your chest up and hands by your side (you can use dumbbells for more resistance) and be sure when you step forward
that you don't let your knee go beyond your toes. |
| Squats |
4 |
15-20 |
| Description: Finish off with another fantastic exercise, squats.
By this point your legs/glutes are pre-exhausted but by doing squats you can complete the glute targetting. We're doing high reps here
so find a weight where you can handle 15-20. I suggest performing squats going down at least parallel to really target the squats. As
usual, keep your back flat and keep good form throughout the movement. |
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fitFLEX Workouts - Glute Routine for Women
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