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The Best 10-minute Glutes Workout for Bigger Lifts

All you need is 10 minutes to activate these crucial muscles and improve your overall performance in the gym.

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  • 10 min.

  • 3

  • Yes

Glute Frog Pump Exercise
Per Bernal
Glute Frog Pump Exercise
Per Bernal

Besides making your backside look better, glutes are crucial for performing in all sports and help maintain a strong and healthy lower back. They also help to keep the knees safe and are a prime mover in deadlifts and squats. This workout will give your glutes a serious kick in the, um, ass.

Guillermo Escalante, C.S.C.S. is an assistant professor of kinesiology at Cal State San Bernardino.

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Exercise 2 of 3

Bulgarian Split Squat

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3
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15
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Lean forward and squeeze the glutes.
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Written by Guillermo Escalante, C.S.C.S.
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