I wanted to share with you guys the glute circuit I do weekly in my own training, which has helped me to shape and firm my backside. I do this circuit once a week. Go from exercise to exercise as quickly as possible and try to keep your rest periods in between sets between 15 and 30 seconds. If you're unfamiliar with the exercises listed I also included links to video and photo descriptions, courtesy of bodybuilding.com. Happy Glute firming!
- 10 minutes stepmill, level 8 (stepmill not stairmaster or stepper)
- Bent Leg Cable Kickback, 2 x 20 each leg (http://www.bodybuilding.com/exercises/detail/view/name/one-legged-cable-kickback)
- Hip Abduction, 4x20 (http://www.youtube.com/watch?v=2b97cvyH9sE)
- Dumbbell Plie Squat, 3x30 (http://www.bodybuilding.com/exercises/detail/view/name/plie-dumbbell-squat) *make sure you hold your body as straight as possible and concentrate on using the glute to generate the movement)
- Hip Abduction, 4x20 (http://www.youtube.com/watch?v=2b97cvyH9sE)
- Glute Kickback, 2x 20 each leg (http://www.bodybuilding.com/exercises/detail/view/name/glute-kickback) **this video shows the non machine version, however most gyms have a machine that mimics this movement, you can do either or. If you do the machine version, I recommend 2x20, if you do the non weighted version, 2x30**
- Flutter Kicks, 3x30 (http://www.bodybuilding.com/exercises/detail/view/name/flutter-kicks)
REPEAT AGAIN- beginning with the stepmill for 10 minutes! **unless you're a newbie or a beginner, in which case build up to going through it twice**
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