Glute Gains by @Girlgainzblog

Trans4m with Per4m Workouts & Exercise
1

Looking to grow and strengthen your glutes? :peach:

Try this workout from @girlgainzblog

The Workout:

:point_right: Hip Thrusts: 4 sets - Reps: 12, 10, 8, 8

  • Pro tip: Hold the squeeze at the top for 3 seconds on each rep to fire up your glutes.:fire:

:point_right: Back Squat: 4 sets - Reps: 12, 10, 8, 8

  • Focus: Pause at the bottom for 3 seconds to engage your glutes

:point_right: Dumbbell RDLs (Romanian Deadlifts): 4 sets - Reps: 12, 10, 8, 8

  • Stretch & Strength: Feel the stretch in your hamstrings and glutes

:point_right: Step-Ups: 3 sets - Reps: 10 each leg

  • Control is key: Slowly lower yourself, focusing on a 3-second stretch to target the glutes.

:point_right: Seated Hip Abduction: 3 sets - Reps: 10

Tips for Success:

:one: Warm up thoroughly to activate your glutes—try banded glute bridges
:two: Focus on form! Make sure you’re moving with control and proper technique.
:three: Rest for 60-90 seconds between sets to recover and go heavy on the next set.
:four: Cool down with a good glute stretch and foam rolling session to avoid soreness.

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