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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.

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Rate My Workout: Glutes
Per Bernal
Rate My Workout: Glutes
Per Bernal

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

Routine

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Jack's Old Workout

M&F Rating: B

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Barbell Squat

Equipment
Barbell
Sets
3
Reps
6
Rest
--
Exercise 2 of 4

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
10
Rest
--
Equipment
Barbell, Bench
Sets
3
Reps
10
Rest
--

Jack's New Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 4 of 4

Barbell Squat

Equipment
Barbell
Sets
3
Reps
6
Rest
--
Exercise 5 of 4

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
10
Rest
--
Equipment
Barbell, Bench
Sets
3
Reps
10
Rest
--
Equipment
Resistance Band
Sets
3
Reps
10
Rest
--
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