If you could use better glutes but you’re not sure what glute workout to follow, your search ends here today. In this video, I’m going to show you a 22 day glute workout that you can do day by day for the next 3 weeks. Everything you need to build your butt and kick start a better looking backside here in a mapped out plan.
It starts on day one with a simple assessment in the mirror. Take a look and make note of what you see. Do you have a flat butt? Does it sag when looked at from behind? Do you lack round glutes that make everything you wear look better?
Be honest and compare the changes after just the first 22 days of this plan. Remember, there is nothing stopping you from repeating this glute workout for subsequent rounds and more improvements.
From here you are going to perform one of four key workouts for glutes. Two of them are going to directly hit the glute muscles and the other two are going to strengthen the glutes by indirectly training them through the secondary hip extension function of the hamstrings. On every even day along the way to day 22, you will be performing one of these two styles of workouts. Alternate between the glute focused training days and hamstring workouts while remembering to also bounce back and forth between the two separate versions of each.
On your days in between the strength training days you will have the option to perform either a corrective glute workout or take an off day. Only if you are feeling fatigued is it advised that you take the day off. The goal of this glutes workout progression is to keep the volume a bit lower on individual training days but increase the volume overall over the course of the 3 weeks.
In the end, the structure of the hamstrings focused exercises will help to also help offload the glutes a bit and give them a chance to recover while still keeping the volume higher than you are used to and capable of producing faster gains. This is similar in structure to an anterior posterior workout split where you train your legs 6 days per week (3 for the quads and 3 for the glutes and hamstrings).
The exact sets and reps are included in the workout video but are also laid out here for reference:
GLUTE DOMINANT DAY 1
ACTIVATION / WARMUP:
– Toe Down Hip Lift x 30 sec each leg
– Toe Up Hip Lift x 30 sec each leg
1. Barbell Hip Thrusts – 3-4 x 10-12
2. Long Leg Marches – 3 x 1 min
3. Forward Leaning Step Ups – 2-3 x 10 each leg
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CORRECTIVES DAY 1
1, Reverse Hypers – 3 x 15-20
2. Hip Drops – 3 x 15-20 each leg
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HAMSTRING DOMINANT DAY 1
ACTIVATION / WARMUP:
– Toe Down Hip Lift x 30 sec each leg
– Toe Up Hip Lift x 30 sec each leg
1. Barbell RDL’s – 3-4 x 10-12
2. Prone Frog Curls – 3 x 1 min
3. Curtsy Lunges – 2-3 x 10 each leg
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CORRECTIVES DAY 2 (OR OFF)
1. IR Hip Lifts – 3 x 15-20 each leg
2. Fire Hydrants – 3 x 15-20 each leg
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GLUTE DOMINANT DAY 2
ACTIVATION / WARM UP:
– Toe Up Hip Swings x 30 sec each leg
– Toe Down Hip Swings x 30 sec each leg
1. SL Barbell Hip Thrusts – 3-4 x 8 each leg
2. DB Frog Press – 3 x 1 min
3. Low Bar Squats – 3 x 10-12
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CORRECTIVES DAY 1
1, Reverse Hypers – 3 x 15-20
2. Hip Drops – 3 x 15-20 each leg
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HAMSTRING DOMINANT DAY 2
ACTIVATION / WARMUP:
– Toe Up Hip Swings x 30 sec each leg
– Toe Down Hip Swings x 30 sec each leg
1. DB Single Leg RDL’s – 3-4 x 8 each leg
2. Slick Floor Bridge Curls – 3 x 1 min
3. DB Bulgarian Sprinters – 2-3 x 10 each leg
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CORRECTIVES DAY 2 (OR OFF)
1. IR Hip Lifts – 3 x 15-20 each leg
2. Fire Hydrants – 3 x 15-20 each leg
Remember, you can always repeat this 22 day glute workout for a better butt once you complete the initial 3 week plan. Perhaps, taking a week off before restarting will be advised if you are feeling fatigued. That said, many have been able to jump right back into another round of this without needing the extra rest due to the built in fatigue management provided with the optional corrective or rest days.
Regarding the correctives, they are incredibly important. In order to build rounder glutes you are going to want to train the muscles through all three planes of motion. These days will compliment the work you are doing on the other glute workout days and help to accomplish just that.
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