Glute Workout with Sadie Meyer (she/her)

Glute Workout with Sadie Meyer (she/her)

1A. Leg Curl Machine: 4 sets x 15-20 reps (moderate weight) 
1B. Banded Glute Kickbacks: 4 sets x 20 reps/leg (heavy band) 

2A. Barbell Hip Thrust: 6 sets x 8-10 reps (MOD/HEAVY) 
Rest 2:30 

3A. DB Sumo Deadlift: 4 sets x 6-8 reps (HEAVY)
Note: Increase weight every set.
3B. Lateral Band Walk: 4 sets x 20 reps 
Rest: 2:00
4A. Db Bulgarian Split Squat: 4 sets x 6-8 reps/leg (HEAVY) 
4B. Banded Good Morning: 4 sets x 20 reps (light/moderate resistance) 
Rest 2:00 


5A. Single-Leg glute Bridge: 4 sets x 15 reps/leg 
5B. Glute Bridge Hold: 4 sets x 30 seconds 
Rest 2:00 

Shop SKIMS Activewear: 

Warm-Up Suggestions: 

  • Treadmill (low speed) 
  • Stair Climber (low speed) 
  • Lateral Band Walk 
  • Banded Good Morning 
  • Superman Lunge 
  • Bodyweight Glute Bridge 
  • Leg Throws 
Cool Down Suggestions: 
  • Treadmill (low speed) 
  • Stretch/Yoga 
Designed by: Sadie Meyer, MS, RDN, CPT 
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