Name: Playbook - Abby Berner - GLUTE FOCUSED GYM WORKOUT!
Uploaded: 2026-02-20T04:15:39.706Z
Duration: 45 min
Description: GLUTE FOCUSED GYM WORKOUT!

Tyler

Today’s workout was Glute focused 5 exercises that are super effective!

*Make sure to pick a challenging weight the higher reps use lower weight & lower reps use heavier weight*

Items/machines used:
•dumbbells 
•barbell 
•hip thrust machine or can use barbell for hip thrust!
•leg press machine
•hip abduction machine

After you crush this workout! Please let me know how it was & if you have feedback!

Abby❤️

RDL with Dumbbells (can be done with barbell as well) 

1. Stand with feet hip-width apart, hold a barbell or dumbbells in front.  
2. Keep your back straight, slight bend in knees.  
3. Hinge at hips, lower weights down your legs slowly.  
4. Stop when you feel a stretch in hamstrings.  
5. Return to standing by driving hips forward.  
Repeat for sets. It targets hamstrings and glutes.

- Hold a single dumbbell with both hands just forward of the body, then position your feet in a wide sumo stance, toes pointed out at a 45° angle
- Inhale and brace, then begin to squat down by simultaneously flexing at the hips, knees and ankles
- Descend until your upper thighs are parallel or slightly below parallel to the floor
- Press your mid-foot and heels into the ground as you begin to stand up, keeping your chest high, squeezing your glutes, allowing your knees to straighten and your hips to travel forward, returning to your starting position

DB Sumo Squat

- Sit on the ground with a bench or box behind you, position the dumbbell above your hips, your knees bent and both feet planted firmly on the ground
- Lean back so your upper back and shoulders are on the bench 
- Drive your back towards the bench, pull your belly tight and keep your back flat, raising the glutes slightly off the floor
- Lock your torso in so that the hips move up and down, almost as if your torso is a lever
- Drive your hips upward, lifting the dumbbell until your knees are bent to 90°, your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips to starting position with control

DB Hip Thrust

- Sit down on the machine and place your feet high and wide on the platform directly in front of you (Placing the feet higher up on the foot pad encourages the hamstrings and glutes to activate)
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- Your torso and the legs should make a perfect 90 degree angle
- As you inhale, slowly lower the platform by flexing at the hips and knees, until your upper and lower legs make a 90 degree angle
- Pushing through the mid-foot and heels, drive the platform up to the starting position, by extending at the hips and knees, as you exhale
- Repeat for the desired number of reps, locking the platform in the safety pins properly once you are done

Leg Press - High/Wide Placement

- Start by sitting on the machine with the pads positioned outside of your legs, and select your desired resistance
- In a controlled manner, open your thighs outward against the pads
- Pause at peak contraction before reversing the movement, returning your legs to starting position

Hip Abduction Machine

GLUTE FOCUSED GYM WORKOUT!

Glutes & Hammies (at home)

rodney

John Wick

Nicole16

HOURGLASS WORKOUT⏳
(Back, Glutes & Back)

Think you are doing a great job.. longer workout maybe you can get a partner like a competition..

Charles Wright

Can’t hardly walk it burned so good 🦵🏻

Megan

My legs feel like jello after this one! Great leg day!!

Emily Anderson

KILLER GLUTE & QUAD DAY🔥

Parker Hodge

Damian

Chest, Tricep & Shoulder Workout (at gym)

Madison

BACK & BICEPS (gym)

Crystal Castillo

Anthony

Geena

Shoulder Workout (dumbbells)

It was awesome! I felt every muscle group getting a workout!

Loved it I was still able to do all of the things while pregnant. Love the layout too.

Logan

Great workout! Getting back into it since having flu this week!

Alex

Full body with Dumbbell!

Loved it!! I def can feel the burn!!!!🔥🔥

There so fun they make me exited for the next workout every time🤟🏻

James

Dumbbell Chest/ Tricep Workout💪🏼

TRY TO RUN 1-4 non stop full sets honestly 5. I don't hit because I don't have equipment for that.... Feel the Burn! Remember why you started!

Pretty nice I really like to train my core!! 💪🏼

Marc-Antoine

First time doin abs in 2 months so I've been slacking

Core day!

Shalynn Okruch

Killer! By the end I could only use a 30lb barbell for the step ups. Loved it!

Amanda

BOOTY

I loved my first workout with you I’m looking forward to the future using your app

GLUTE FOCUSED GYM WORKOUT!

Community

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