Glute Burnout

This glute-only burnout is designed to bring the 🔥 heat without the heavy load. An awesome quicker workout for your glutes with high reps, short rest, and deep glute med focus to sculpt your shelf and outer curves. Every movement is performed at moderate-to-light weight, slow and controlled, with an emphasis on tempo and positioning. Perfect on its own or as a Saturday add-on, especially if you want more volume without machines. ✨ Think of this as your “accessory day” .. focused, fiery, and finishing the job. ⸻ 🧰 Equipment Needed (Home or Gym-Friendly): • Dumbbell or plate (light to moderate) • Resistance loop band (short) • Yoga mat • Bench, ottoman, or box • Optional: ankle weights for spice ⸻ 📊 Class Sequence: 1. Single-Leg Glute Bridge (Elevated) – 3 sets • Focus on driving through the heel of the working leg, squeezing the glute at the top • Keep core engaged to avoid overarching the back 2. DB Frog Pumps – 3 sets • Soles of feet together, knees wide • Light dumbbell across hips (or bodyweight) • Pulse the last 10 reps of each set for extra burn 3. Glute Bridge March – 3 sets • Hips stay lifted the entire time • Move slowly and with control to maintain glute tension • Great for core + glute coordination 4. Banded Donkey Kicks – 3 sets • Band above knees or use a dumbbell behind the working knee • Squeeze and pause at the top 5. Monster Walks (Banded) – 3 sets • Band just above knees • Low athletic stance, controlled side steps • Burnout for glute med + hip stability