Glutes

This is a short, but intense AND effective glute routine that can be done at home or the gym. The bridges hit the upper glutes. The RDLs hip the lower glutes and the hip ABDuction hits the side glutes. . Go slow and controlled on every rep. Don’t rush through them. And pick a weight that is challenging. The last 2-3 reps of each set should feel tough. Kas bridges (can be done with a dumbbell -single or double leg or a barbell ) 4x10 RDL (can be done with dumbbell or barbell)4x 8-10 Standing hip abduction with dumbbell 4x12 If you want a longer workout, you can add a fourth set to these.