Glutes Circuits

Choose a circuit from the options below to be completed on the days you don’t follow the training program.

Rest for 60-90 seconds between each circuit. You can switch between circuits to mix things up.

Circuit 1 – Body Weight

3-4 sets in a circuit fashion

1: Single Leg Hip Thrust (10 per leg)
2: Box/Bench Stepups (10 per leg)
3: Single Leg Glute Bridge (15 per leg)
4: Side Lying Hip Raise (10 per leg)
5: Frog Pumps (15-20 reps)

Circuit 2 – Resistance Band

3-4 sets of 12-15 reps in a circuit fashion

1: Banded Hip Bridge
2: Banded Clam Shell
3: Banded Side Steps (at knees)
4: Banded Deep Squat (at knees)
5: Banded Standing Glute Kickback

Circuit 3 – Combination

3-4 sets of 12-15 reps in a circuit fashion

1: Banded Deep Squat (at knees)
2: Single Leg Hip Thrust
3: Banded Clam Shell
4: Side Lying Hip Raise
5: Banded Standing Glute Kickback