Build the perfect set of glutes with our expert-approved workouts!
Starting today we'll be sharing regular workouts, tips and advice for you to get the very best from your glute training sessions. Just keep an eye on our blog to be kept up to date. If you're not already signed up to our newsletter then click here to get access to the FREE ebook The Science & Practice of Hip Thrusts and to receive glute training news delivered to your inbox.
Maximum hypertrophy #1
This workout makes use of the three mechanisms that drive muscular hypertrophy: muscle damage, mechanical loading, and metabolic stress. The heavy front squats load the gluteus maximus in a stretched position, creating muscle damage. The large volume of hip thrusts provides the necessary dose of mechanical loading. The high-rep, short-rest back extensions help finish the workout with a pump, causing a high level of metabolic stress.
Front squats: 3 sets x 5 reps with 3 mins rest
Hip Thruster barbell hip thrusts: 5 sets x 8 reps with 2 mins rest
Back extension: 2 sets x 15 - 20 reps with 1 min rest
Let us know how you got on with the workout on the Hip Thruster Facebook page