Enter the Glute Matrix

Exercise Reps Sets Rest

Barbell/Smith Machine Hip Thrust

10-20 reps per set

5 Sets

2 Minute Rest

Begin this workout by selecting either a barbell or a smith machine. Set up the bench in the right position so your body is comfortable whilst laying with a bar on you. Make sure you drive your legs into the ground as you thrust your lower body up.

Reverse Hack Squat

20 Reps

15 Reps

10 Reps

8 Reps

20 Reps

5 Sets

2 Minute rest

Turn your body so you are facing the back padding. Position your legs at the top of the stand, rest your head on the padding and squat. Make sure you drive your glutes out on each rep.

Dumbbell Sumo Squats

15 Reps

3 Sets

90 Second Rest

In this exercise you are to stand at a 35-45 degree angle with your legs in a sumo position. You will position the dumbbell at waist height and keep the weight on your heels the whole time by driving them into the floor.

Dumbbell side lunge

15 Reps Per Leg

5 Sets

90 Second Rest

In this exercise you will begin by holding the dumbbell on your chest. You will stand with your feet straight and shoulder width apart. You will take a wide step, lunging to the side whilst keeping your other leg straight. Complete 15 reps on the same leg before changing to your other leg.

Sumo Squats

5 Sets

20 Reps

5 Sets

Finish this glute workout by performing high volume sumo squats. Position your feet at a 35-45 degree angle.

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