Lower Body - Glutes
Glutes today. 🍑
Yesterday's challenge wasn’t necessarily the workout, but how I saw myself.
I walked into the gym wearing short tights instead of my usual sweats, and I spent more time than I'd like to admit adjusting my waistband because I felt bloated and self-conscious. Body dysmorphia has a way of making progress feel invisible, even when the evidence says otherwise.
Looking back, I wish I had been kinder to myself.
So today, I'm showing up for glute day with a different mindset.
Not to chase looking like an Instagram Pilates influencer.
Not to shrink myself.
But to get stronger.
Let's lift heavy, fuel our bodies, and remember that strength is measured by so much more than what we see in the mirror.
Today's Glute Workout 🍑
Barbell Hip Thrusts
4 sets × 8–10 reps
Focus: Drive through your heels, tuck your pelvis at the top, and squeeze your glutes for a full 2 seconds each rep. Control the weight on the way down.
Romanian Deadlifts (Barbell or Dumbbells)
3 sets × 10 reps
Focus: Push your hips back, keep a slight bend in your knees, and feel a deep stretch in your hamstrings before driving your hips forward.Add Single Leg RDL’s set if you got the dawg in you
Bulgarian Split Squats
3 sets × 8–10 reps per leg
Focus: Lean your torso slightly forward, keep your front foot planted, and push through your heel to target your glutes instead of your quads.
Cable Kickbacks
3 sets × 12–15 reps per leg
Focus: Move slowly and avoid using momentum. Think about squeezing your glute at the end of every rep.
Walking Lunges
3 sets × 20 total steps
Focus: Take long strides, keep your chest tall, and drive through your front heel. Stay controlled instead of rushing.
Hip Abductions (Machine or Cable)
3 sets × 15–20 reps
Focus: Lean slightly forward if using the machine, keep constant tension, and pause at the widest point before returning slowly.
🔥 Finisher (Optional):
Bodyweight Glute Bridge Pulses
2 sets × 30 pulses
Focus: Don't let your hips drop. Keep your glutes engaged the entire time for one final burn.
Fuel those muscles, girly. 🤎💪🏽
Weekly Workout Checklist 💪
Check off each workout as you complete it.