Glute Activation + Glute Focused Lower Body Workout.

Happy hump day! 😉

It’s been a while since I’ve switched up my lower body workout.wp-16034093027699207833942569053038.jpgFor today, I am sharing with you an updated version of my previous glute and lower body workout routine.

Like the previous one, this workout is divided into two parts; a glute activation warm-up and then your strength potion.

We have 8 moves for our warm-up section, which you’ll only perform one time through. As for the strength portion, we have 10 different moves which we are going to repeat twice.

All you’re going to need is a set of dumbbells ( I used 10lbs in the video) and a mat. If you’d like to follow along with me on YouTube, click HERE.

Let’s go!


Glute Activation Warm-Up: 

Do each move one time through; 30 Seconds On, 10 Seconds Rest.

  1. Squat + Side Reach
  2. Squat + Double Pulse
  3. Side Steps
  4. Narrow Squat Hold + Side Tap Outs
  5. Single Leg Bridge Lift (R)
  6. Single Leg Bridge Lift (L)
  7. Bridge Lifts
  8. Abductor Pulses

Strength Portion:

Do each move one time through, the repeat the circuit one more time; 40 Seconds On, 20 Seconds Rest.

  1. Sumo Squat
  2. Lunge (R)
  3. Lunge (L)
  4. Deadlifts
  5. Curtsy + Side Lunge (R)
  6. Curtsy + Side Lunge (L)
  7. Narrow Squat
  8. Single Leg Bridge Lift (R)
  9. Single Leg Bridge Lift (L)
  10. Frog Hops (or Ninja Hops if you’re feeling fancy)

*Disclaimer: Please be mindful that this is my OWN personal workout. Before beginning any fitness routine, please consult your health care provider.

For more of my workouts, click HERE.

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