What is the gluteal routine

The gluteal routine is undoubtedly the favorite of girls, who should know that it is not enough to go to collective spinning classes, CrossFit, Body Combat or Body Pump, or do Pilates to get good glutes. Weight-bearing glute exercises are necessary to create some hypertrophy.

It is often said that deadlifts and squats are basic exercises, but more exercises that seek good isolation of the gluteus are also necessary.

The gluteus is a muscle that recovers well, therefore it can be trained 2 and even up to 3 times a week in a moderate way without excessive intensity. A diet high in protein in order to build muscle and moderate in both carbohydrates and fats, to lower the body fat index, help considerably in the process, since the gluteal muscles, as with the abdominal muscles, are there but completely covered and deformed by the fat that surrounds it.

It is also necessary to lower the fat index, a low-intensity cardio workout (up to 60 or 70% of heart rate) after the training session or fasting, which will reduce fat and progressively uncover the buttocks. . Cardio work must be done precisely at these times, since they have the maximum efficiency to burn fat, because it is precisely when glycogen is lowest and therefore the body uses fat as an energy source. You can also use fat burners if you want to speed up the process.

Glute routine day by day

This routine is specific for glutes and is valid for both men and women. Its duration is approximately 15 minutes. It should be done 2 or 3 days a week for at least 6 months in the gym. The time and number of repetitions of each exercise is clinically tested and its efficiency is scientifically confirmed by the American Journal of Sports Medicine.

Day 1 (Monday or Tuesday)

1st Exercise. Squats

• Number of series: 4
• Repetitions per series: 15 minimum (30 recommended)
• Weight: body weight.
• Recommended partner: No.

About 2 minutes of rest between the 1st and 2nd exercise. In your shaker water with L-Carnitine. Drink abundantly.

Exercise 2. Deadlift

• Number of series: 4
• Repetitions per series: 20 minimum
• Weight: long bar (20 Kg.)
• Recommended partner: No.

About 2 minutes of rest between the 2nd and 3rd exercises. In your shaker water with L-Carnitine. Drink abundantly.

Exercise 3. Hip thrust

• Number of series: 4
• Repetitions per series: 20 minimum
• Weight: short bar with 5 kg plates.
• Recommended partner: No.

Day 2 (Wednesday or Thursday)

Exercise 1. Pulley glute kick

• Number of series: 4
• Repetitions per series: 25 minimum
• Weight: from 5 to 15 kg.
• Recommended partner: No.

Exercise 2. Lunges

About 2 minutes of rest between the 1st and 2nd exercise. In your shaker water with L-Carnitine. Drink abundantly.

• Number of series: 4
• Repetitions per series: 30 minimum
• Weight: No.
• Recommended partner: No.

Exercise 3. Sissy

About 2 minutes of rest between the 2nd and 3rd exercises. In your shaker water with L-Carnitine. Drink abundantly.

• Number of series: 4
• Repetitions per series: 30 minimum
• Weight: No.
• Recommended partner: No.

Day 3 (Friday or Saturday)

Exercise 1. Hack up

• Number of series: 4
• Repetitions per series: 25 minimum
• Weight: 5 to 15 Kg.
• Recommended partner: No.

About 2 minutes of rest between the 1st and 2nd exercise. In your shaker water with L-Carnitine. Drink abundantly.

Exercise 2. Hyperextensions

• Number of series: 4
• Repetitions per series: 25 minimum
• Weight: No.
• Recommended partner: No.

About 2 minutes of rest between the 2nd and 3rd exercise. In your shaker water with L-Carnitine. Drink abundantly.

Exercise 2. Adductors on machine

• Number of series: 4
• Repetitions per series: 25 minimum
• Weight: from 5 to 15 Kg.
• Recommended partner: No.

Frequently asked questions about the glute routine

Does the glute routine lift them?

Yes. It not only lifts them but also hypertrophies them, thus gaining greater gluteal muscle mass.

How many times are the glutes trained?

The glutes are trained a minimum of 2 times per week (recommended 3 days).