Name: Playbook - Caitie June - Glute Focused Workout
Uploaded: 2024-03-19T15:14:26.090Z
Duration: 50 min
Description: Glute Focused Workout

Glute focused exercises- barbell can be modified to a dumbbell so this workout can be done at home as well!

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward to focus more on your glutes (these types of squats will still work the quads but leaning forward targets more of your glutes as well)
- Lower down pushing your hips back slightly
- Lower back knee towards the bench
- Push through your front leg to come back up - Complete desired reps then repeat on the opposite side

Dumbbell bulgarian split squat - leaning forward

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

**this can be modified so you can use one single dumbbell instead if needed

Barbell hip thrusts

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- lower back down half way, don’t let your booty come all the way to the floor(you just want to feel the stretch on your glutes and hamstrings here)
- raise barbell back up to the top

Kas glute bridge

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbell to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

Glute Focused Workout

Great, struggled to get a good technique on the last exercise. Hopefully practise makes perfect 🔥

Emily

Definitely one of the harder workouts I’ve done on your app so far!! It was hard but good!! I focused really hard to build that mind to muscle connection and I can’t wait to be sore tomorrow 💪🏼

Dana

Cable Only Glutes

Maria

Dumbbell Only Glutes

Madi

I worked up a good sweat! I think next time I’ll do it as a circuit for a little extra push:) 
But overall a really good leg workout!

Glute Focused Workout

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