Build the perfect set of glutes with our expert-approved workouts!
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Quick Barbell Workout Hypertrophy #1
This quick barbell workout makes clever use of biomechanics to challenge the glutes in very different ways with only two exercises. Research has shown us that muscles display hypertrophy in different regions depending on the exercise used, particularly where that exercise causes peak contractions in stretched or contracted positions. The hip thruster band hip thrust allows you to maximize the contraction in the contracted position. Front squats maximise the contraction in the stretched position.
Front squats: 4 sets x 6 reps with 3 mins rest
Hip Thruster band hip thrusts: 4 sets x 12-15 reps with 2 mins rest
Let us know how you got on with the workout on the Hip Thruster Facebook page