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IronLedger
GlutesbeginnerHypertrophy

Glute builder

Hip extension first, then split-stance work. Pause at the top of every hip thrust.

About 50 minutes · rest as written

  1. 1
    Barbell hip thrust

    4 × 8–12 · rest 120s

    Form video
  2. 2
    Romanian deadlift

    3 × 8–10 · rest 120s

    Form video
  3. 3
    Bulgarian split squat

    3 × 8/leg · rest 90s

    Form video
  4. 4
    Glute bridge

    2 × 12–15 · rest 60s

    Form video
  5. 5
    Cable crunch

    3 × 12 · rest 45s

    Form video