Leg Exercises

Rate My Workout: Glutes

Jack N., of Manasquan, NJ, sent us his lower-body workout and asked us to help him bring up his glutes. Here’s what we sent back.

Rate My Workout: Glutes
Exercises 4
Equipment Yes

Jack N. from Manasquan, NJ sent us his lower-body workout in hopes that we could help him pump up his glutes. Below is his old workout, which could use some improvement, along with our M&F-recommended workout. 

OUR ADVICE

Complete glutes training requires a squatting exercise, a hip hinge, lateral or rotary movements, and hip thrusting. You’re missing a lateral movement. Try lateral walks with a band: Loop it around your ankles and walk sideways against the resistance. Lateral training works portions of the glutes you can’t hit otherwise, leads to more growth, and prevents injuries.

GLUTE FORCE

Strengthening the glutes can prevent lower-back pain and increase your other lifts. (Another perk: Girls like it, too.)

SEE ALSO: The Ultimate Quads and Hamstrings Workout

Jack's Old Workout M&F Rating: B

Exercise 1

Barbell Squat You'll need: Barbell How to
Barbell Squat thumbnail
3 sets
6 reps
-- rest

Exercise 2

Romanian Deadlift
exercise image placeholder
3 sets
10 reps
-- rest

Exercise 3

Barbell Hip Thrust with Bench You'll need: Barbell, Bench How to
Barbell Hip Thrust with Bench thumbnail
3 sets
10 reps
-- rest

Jack's New Workout

Exercise 1

Barbell Squat You'll need: Barbell How to
Barbell Squat thumbnail
3 sets
6 reps
-- rest

Exercise 2

Romanian Deadlift
exercise image placeholder
3 sets
10 reps
-- rest

Exercise 3

Barbell Hip Thrust with Bench You'll need: Barbell, Bench How to
Barbell Hip Thrust with Bench thumbnail
3 sets
10 reps
-- rest

Exercise 4

Lateral Walks with Band at Ankles You'll need: Resistance Band How to
Lateral Walks with Band at Ankles thumbnail
3 sets
10 reps
-- rest
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