Okay folks here are the top 10 glute exercises that you can perform here at the gym, you can make it part of a training program like the example we have given or add them to a program you are already doing!
1: BARBELL SQUAT.
3: CABLE KICKBACK
4: RESISTANCE BAND KICKBACK
5: WALKING/ STANDING LUNGE
6: STEP UPS
7: HIP THRUSTERS
8: SPLIT SQUAT
9: STRAIGHT LEGGED (ROMANIAN) DEADLIFT
10: HAMSTRING CURLS
Now if you are unfamiliar with any of these exercises feel free to ask us behind the desk how to perform them!
Now the following is an example of a program to work on the legs concentrating on working the booty!!
SQUATS (weighted): 4x10
WEIGHTED HIP THRUSTERS: 3x15
HAMSTRING CURLS: 3x15
WALKING LUNGES: 1x100 metres (the track is 20m long so 5 times)
STEP UPS: 3x10 (weighted if you are feeling brave!)
90 second rest between squats and 60 second rest between all other exercises.