Glute and Legs

Glutes A

This is the Glutes A workout from the Glute and Legs plan. It trains Glutes across 6 exercises, and takes roughly 76 to 91 minutes.

You open with Hip Thrust while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest about a minute on the harder lifts, and add a little weight whenever you own the top of the rep range.

The workout

Exercise	Sets × Reps
Hip Thrust	3 × 10
Fire Hydrant	3 × 12
Clamshell	3 × 12
Glute Kickback (Floor)	3 × 10
Single Leg Glute Bridge	3 × 10
Hip Thrust	3 × 10

Other workouts in this plan

Glutes ALegs AGlutes BLegs B