Name: Playbook - Sarah Herse - Want sore glutes? (Barbell & DB)
Uploaded: 2024-03-20T21:08:54.930Z
Duration: 45 min
Description: Want sore glutes? (Barbell & DB)

Torch those buns with this glute-focused workout using barbells & dumbbells 

A. 3 sets
A1. Barbell paused back squats with mini band
Rest 1 minute between sets

B. 4 sets
B1. Barbell hip thrusts x 10 reps (heavy!)
*can sub with barbell glute bridges if needed
B2. Seated abduction with mini band (20 reps)
Rest 90 seconds between sets

C. 3 sets
C1. Dumbbell curtsy lunge x 10/side
Rest 1 minute between sets

D. 3 sets
D1. Dumbbell RDL x 12 reps
D2. Dumbbell frog pump x 20 reps
D3. Lateral monster walks with mini band x 15 reps/side
Rest 90 seconds between sets

Go light and focus on driving out knees against bands

Barbell paused back squat with mini band

B. 4 sets
B1. Barbell hip thrusts x 10 reps (heavy!)
*can sub with barbell glute bridges if needed
B2. Seated abduction with mini band (20 reps)
Rest 90 seconds between sets

- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

Barbell hip thrust

Seated abduction with mini band

Glute superset 1

Dumbbell curtsy lunge

D. 3 sets
D1. Dumbbell RDL x 12 reps
D2. Dumbbell frog pump x 20 reps
D3. Lateral monster walks with mini band x 15 reps/side
Rest 90 seconds between sets

- Hold a dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Dumbbell RDL

- Lying on your back, bend at the knees, and press the bottom your feet together, holding dumbbell 
- Drive your knees toward the floor.
- Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Dumbbell frog pumps

15/side

- Place a band slightly above your ankles, standing tall and starting with your feet about hip width.
- Take a small step forward, maintaining the distance between your feet.
- Walk forward and backward for the prescribed number of repetitions.
- Smaller steps are better steps, and keep tension through the band for the entire time.

Lateral monster walks with mini band

Glute circuit (dumbbells & mini band)

Want sore glutes? (Barbell & DB)

Jennifer

Marina Wells

Kelly

Summer Bodies: Back & Booty Gym Workout

Brandy

Krystal

Powerful Legs Workout!  (Using a dumbbell & boxes/steps)

Tiffany

Kise

Roxane

Shy Girl Leg Workout - Plates only!

LANA

Donna

Cindy Verreault

Get Glutes like IFBB Bikini Pro Natalie Matthews!

Loved how this hit the glutes and hamstring too!

My Spicy Gym Lower Body Workout

Meant to give five stars. So sorry. Awesome workout

Erin

I started following you and I am finally getting there

Teresa

Summer Bodies: Chest & Shoulder Destroyer

Great workout 🏋️‍♀️ Definitely going to feel that tomorrow!

WBFF Pro Aftan Noon's Favorite Leg Day Workout!

This workout was AMAZING!! Back & biceps are my favorite! 🖤

Paula

Fun workout, got muscles going great options/substitutes

Want sore glutes? (Barbell & DB)

More workouts from Sarah Herse