Glute Workout with Sadie Meyer

Glute Workout with Sadie Meyer

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. Smith Machine Reverse Lunge: 4 sets x 6-8 reps (HEAVY)
Note: Increase weight every set.
3B. KB Front Squat: 4 sets x 8-12 reps (HEAVY) 
Rest: 2:00
4A. Barbell RDL: 4 sets x 6-8 reps (HEAVY) 
4B. Banded Good Morning: 4 sets x 20 reps (light/moderate resistance) 
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 
Back to blog

Leave a comment