Name: Playbook - Sophia Cepero - Beginner Glute Workout
Uploaded: 2024-01-10T17:58:56.287Z
Duration: 60 min
Description: Beginner Glute Workout

Grow your glutes with this workout. Must have access to dumbbells and a seated hip abduction machine.

- 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
-Increase weight every set
-Last set is a drop set. After performing 10 reps, decrease the weight and perform 10 more.

Barbell hip thrusts

- Standing with your feet hip distance apart, toed out
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell goblet squat

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

-Begin with the cable at the lowest setting, feet inside the attachment
-Stand upright with a slight bend at your hips
-Kickback in a diagonal path
-Control the cable as you return to start position

Beginner Glute Workout

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