A glute and hamstring focused workout designed to make your booty feel like your feet on the sand at Bondi Beach… on FIRE.
Summer is fast approaching which means bikini season is almost here. As bikini brief cuts get cheekier and cheekier, it’s nice to have a little bit of extra confidence as you strut your stuff along the beach.
Whether you’re actively trying to grow your glutes, or you just want the pump and endorphins that come from a killer workout, this glute workout will leave you feeling HOT.
If you are at a gym, all you will need is a barbell, some weighted plates and a resistance band.
The workout
Barbell Hip Thrust
Find a stable bench and set yourself up with a barbell (with optional weighted plates), resting in your hip crease just above the groin. Place the edge of the bench pad across the middle part of your back – right underneath your shoulder blades. Depending on how heavy you are lifting you may need to use your elbows to raise your body to set up the lift.
Your feet should be directly under your knees, so when you fully extend into the lift, your knees make a 90-degree angle with the ground. Your neck should always remain neutral. Do this by softly tucking your chin in towards your chest, imagining you are trying to hold a tennis ball. Lift the barbell off the ground by pushing through your heals, thrusting your hips up and squeezing your glutes at the top of the movement.
Try doing 4 sets of 15 reps with a 30-60 second rest in between.
NOTE: if you do not have access to a barbell, you can use any kind of weight instead (e.g. dumbbells, kettlebell or 1L detergent), you may just not be able to go as heavy.
Barbell Romanian Deadlift
Stay holding on to the barbell from the last exercise. Stand up tall with your feet hip distance apart. Slowly hinge your hips as you push your hamstrings and tailbone backwards, bringing your chest forward until the barbell reaches halfway down the shins. At this point you should have a nice flat back that looks somewhat like a table top. Pause for a second and then begin to push your hips forward, sending yourself back up to a neutral spine. Don’t forget to squeeze your glutes on the way back up.
Try doing 3 sets of 8-12 reps with a 30-60 second rest in between.
NOTE: if you do not have access to a barbell, you can use any kind of weight instead (e.g. dumbbells, kettlebell or 1L detergent), you may just not be able to go as heavy.
Fire Hydrants
Despite it’s funny name, this exercise is a killer for targeting and sculpting your glutes, hips and core all at once. To do this exercise, start on all fours, in a tabletop position with your wrists stacked under your elbows and shoulders respectively, and your hips stacked over your knees.
Draw your belly button into your spine and make sure that your back is flat and parallel to the floor. With as minimal movement from the hips as possible, keep your core switched on and lift your bent leg out to your right side, stopping at hip height. Then, with control bring the leg back down. For a visual, go back to the exercise’s name. It is meant to look like you are a dog taking a leak on a fire hydrant (yes, you read that correctly).
For an added burn, add the resistance band either just above the knees, or halfway down the shins depending on how tight the band is.
Try doing 3 sets of 8-12 reps on each leg with a 20-30 second rest in between. By reducing the rest here, your glutes are going to BURN.
