Glute Training: A Woman’s Secret to Looking Toned & A Man’s Secret To Being Powerful & Explosive

Here is a simple way to develop those gluteus maximus: alternate between these two routines targeting the glutes with compound exercises. So in other words, do routine 1 on workout 1, routine 2 on workout 2, and then go back on routine 1 for workout 3, etc. Do each routine a total of 6 times, and you’ll have to shop for new pants.

Routine 1

A. Wide Stance Squats 5 x 6-10 @ 40X0, 3 minutes

B. Reverse Hypers 3 x 10-12 @ 20X2, 2 minutes

C. 45º Back Extensions 2 x 20-25 @ 10X0, 60 seconds

Routine 2

A. Paused Half deadlifts in rack 5 x 6-8 @ 22X0, 3 minutes

B. Drop lunges 3 x 8-10 @ 20X0, 2 minutes

C.Romanian Deadlifts 3 x 12-15 @ 3010, 90 seconds

Written By: Charles R Poliquin