Glute Builder
Six weeks, three days a week, built around the hinge, the lunge and the bridge. Dumbbells, a bench and a band.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A pair of dumbbells, a bench or a sturdy step, and a loop band for the walks.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Hinge
- Dumbbell Romanian Deadlift 4 × 8
- Hip Thrust 4 × 10
- Single-Leg Glute Bridge 3 × 10 each side
- Glute Kickback 3 × 12 each side
- Monster Walk 3 × 10 steps each way
Hip thrust: shoulders on the bench, a dumbbell across your hips, chin tucked, squeeze at the top for a count of two.
Day 2 Single Leg
- Bulgarian Split Squat 3 × 8 each side
- Dumbbell Reverse Lunge 3 × 10 each side
- Dumbbell Step-up 3 × 10 each side
- Glute Kickback 3 × 12 each side
- Monster Walk 3 × 10 steps each way
Split squats: the back foot is there for balance, not for pushing. Lean forward a little to put it in the glute.
Day 3 Squat and Bridge
- Goblet Squat 4 × 10
- Dumbbell Sumo Deadlift 3 × 10
- Walking Lunge 3 × 20 steps
- Glute Bridge 3 × 15
- Monster Walk 3 × 10 steps each way
Sumo: wide stance, toes out, the dumbbell hanging between your feet. Push the floor apart on the way up.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
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