Posted on June 14, 2022 by Courtney Williams

This workout is for those whose focus on glutes is a primary gain objective. It’s the ‘in’ thing to have a well-rounded backside which in turn, comes with gains on the upper legs – quadriceps, hamstrings, adductors and abductors.

Each exercise listed below is designed to focus on your glutes. Please remember – your glutes are the largest muscles in your body and have a majority slow twitch fibres – 68% slow twitch and 32% fast twitch to be precise. So to benefit the most from each exercise (activating your fibres more effectively and efficiently), refrain from quick repetitions. Especially on ‘glute only’ focused exercises with the kettlebell.

So….. warming up gives us an opportunity to target the fast twitch fibres in our glutes, and also raise our BPM in preparation for controlled slow repetitions. We neglect nothing! The treadmill or cross trainer for 5-10 mins will suffice for the BPM warm up. Then squat jump for 30 seconds. Warm up complete!

1. Upper Leg & Glutes

  1. Sumo Squats (Kettlebell) – 5 reps then 5 bounces (whilst low in the squat) x4 = 20 squats and 20 bounces.
  2. Curtsy Bows (Kettlebell) alternate – 10 reps each leg

Rest for 30 seconds & repeat the above sequence 3 times

2. Lower Leg

  1. Calf Raises (Kettlebell) – 20 to 30 reps
  2. Tibialis Raises – 20 to 30 reps (Lean against a flat vertical wall with feet 1 foot length away from the wall. 1 rep is raising toes towards knees whilst keeping heel rooted to the ground)

Rest for 30 seconds & repeat the above sequence 3 times.

P.s Be grateful for the Glute rest in the above 2 workouts 😊

3. Quads & Glutes

  1. Side Lunges (Kettlebell) – 10 per leg
  2. Romanian Deadlift (Kettlebell) – 15 reps

Rest for 30 seconds & repeat the above sequence 3 times

Before you move on to round 4 – wall squat for 30 seconds with 15 seconds rest – twice!

4. Mat Glutes

Next we get the exercise mat out. No weights needed, just slow controlled repetitions.

  1. Kick Back – 15 reps per leg
  2. Side Kick – 15 reps per leg
  3. Single Leg Bridges – 10 per leg

Rest for 30 seconds & repeat the above sequence 2 times.

Please do not forget to cool down on a cv machine and stretch the muscles you worked on, which in this case will be legs and bum. I hope you enjoyed my glute workout 🙂

For another Bum workout – Try this!

Until next time, keep sweating!