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A Targeted Circuit for Strong Glutes

The glutes — comprised of the gluteus maximus, gluteus medius, and gluteus minimus — are the largest muscle in our bodies. In my opinion, this means they definitely deserve some special attention.

Targeted glute work is my jam! I could tell you I love training glutes because of the benefits that having strong glutes provide for our bodies (and there are a lot of benefits!), but in the spirit of complete transparency, I’ll admit this: I personally love training glutes because I really enjoy having a perky butt.

Do you have to do an entire targeted glute circuit in order to have strong glutes? Absolutely not.  However, if you are into stronger glutes and enjoy a perky butt as much as I do, this might be for you.

The Benefits of Strong Glutes

As I stated above, having strong glutes does serve an important purpose in our bodies. If you are anything like me, you spend a lot of your day sitting down. Guess what lots of sitting can lead to? Weak glutes that may not fire as effectively as we’d like. In the long term, this can lead to higher potential for injuries.

Strong glutes are essential for reducing the risk of back and knee pain, and for aiding in athletic performance such as squatting, deadlifting, running, and jumping.

The truth of the matter is that while I consider having perky glutes pretty cool, it’s really just an added bonus. Having strong glutes is preventative care for our backs and knees, and helps us in our daily activities.

Are you ready to work those glutes? If so, I’ve got a killer glute circuit for you below.

Remember to Warm Up First!

Before beginning your workout, start with a quick warm-up by completing two rounds of the following movements, performing each movement for approximately 30 seconds:

  • Jumping Jack
  • High Knees
  • Squat to Stand
  • Bird Dog
  • Spiderman Lunge Stretch

For another dynamic warm-up example, you can try out this warm up from Molly Galbraith.

Glute Circuit

After a quick warm up, complete 3 rounds of the following circuit, working with intensity and resting when needed.

  • Dumbbell Glute Bridge x 15
  • Dumbbell or Kettlebell Goblet Squat x 12
  • Bodyweight Step-Up x 12 per leg
  • Dumbbell Romanian Deadlift x 15
  • Bodyweight Hip Thrust x 20
  • Jump Squat x 20
  • Lying Clam Shell x 20 per leg

You can complete this circuit as a standalone workout or you can add it following squats or deadlifts.

Regressions

You can simplify the dumbbell glute bridge and goblet squat by removing the weight and using bodyweight only. You can simplify the jump squat by replacing it with a bodyweight squat.

Progressions

You can make any of these exercises more challenging by choosing heavier weights. You can also add weight to the step-ups, the hip thrusts, and the jump squats. Additionally, to increase the intensity of the lying clam shell, you can add a resistance band.

Remember to work with intensity while maintaining proper form. That means you should rest when you need to, so your form never gets sloppy.

Give this circuit a go and let us know what you think!

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About The Author: Chrissy King

Chrissy King is a strength and nutrition coach, powerlifter, and writer. When she’s not serving her clients and empowering them to create stress-free and sustainable lifestyles, she spends her time reading, traveling, and hanging with friends and family. You can learn more about Chrissy on her website and connect with her on Facebook, Instagram, and Twitter.

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