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Glute Workout
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Suitable for:
Intermediate & Advanced
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Requires:
Gym & Weights
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Duration:
30 Mins
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Approx Calories:
1000 Cals
warm up
exercise 1. Olympic Barbell Squat
An Olympic barbell squat is a strength training exercise performed with a standard Olympic barbell (a long, heavy steel bar, usually 20 kg/45 lb for men and 15 kg/33 lb for women).
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Feet Position: Shoulder-width apart, toes slightly pointed outward (15–30°).
High-bar squat (Olympic style): Bar rests on the upper traps. More upright torso → quad dominant.
Low-bar squat: Bar sits slightly lower on the rear delts. More forward lean → posterior chain dominant.
Depth: Aim for thighs parallel to the ground or deeper, depending on mobility.
Neutral Spine: Avoid rounding or excessive arching.
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exercise 2. Cables
By combining battle ropes, pulleys, and rope climbing, this beginner level class will help you grow muscle, build endurance, and put your metabolism to work.
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exercise 3. Cables
By combining battle ropes, pulleys, and rope climbing, this beginner level class will help you grow muscle, build endurance, and put your metabolism to work.
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exercise 4. step ups
By combining battle ropes, pulleys, and rope climbing, this beginner level class will help you grow muscle, build endurance, and put your metabolism to work.
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Sets: 3 times each legs
Repetitions:3
Recommended weight: kettlebell each side 10kg
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Sets: 3 times each Legs
Repetitions: 3
Recommended weight:20kg each side
exercise 5. step ups
By combining battle ropes, pulleys, and rope climbing, this beginner level class will help you grow muscle, build endurance, and put your metabolism to work.
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Sets: 3
Repetitions: 10-12
Recommended weight: 50kg
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Sets: 3
Repetitions: 8 -12
Recommended weight:100kg
exercise 6. smith kicks
By combining battle ropes, pulleys, and rope climbing, this beginner level class will help you grow muscle, build endurance, and put your metabolism to work.
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Sets: 3
Repetitions: 12
Recommended weight: Just with the bar
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Sets: 3
Repetitions:15
Recommended weight: 2kg each side