GLUTES
Workout Plan
Before you start find out HOW THIS PLAN WORKS
1. KETTLEBELL SWINGS
SUMO SQUATS
KETTLEBELL SWING
- Bend slightly at the knees but hinge mainly at the hips,
- Hold the kettlebell, overhand on the top of the handle and pull it back between your legs to create momentum.
- Drive your hips forwards and straighten your back to send the kettlebell up to chest / shoulder height.
- Let the bell return back between your legs, bracing your abdominals and repeat the move.
SUMO SQUATS
- Hold the kettlebell top handle with an overhand grip.
- position your feet with a wider than shouder width stance.
- Keeping your chest up, lower the bell towards the flooe by bending the knees and hips.
- Maintain good posture with your head and chest up throughout.
PERFORM THESE EXERCISES IN A SLOW AND CONTROLLED MANNER. SEEK ASSISTANCE WHERE NEEDED.
2. BARBELL BACK SQUAT
- Set the bar at a rck height just below your shoulders
- Facing into the rack, position the bar on your upper back and take a small step back, staying over the safety bars
- Bend ankles, knees and hips together, maintaing a straight back with your chest up
- Push through the heels of our feet to stand out of the squat
PERFORM THESE SQUATS IN A SLOW AND CONTROLLED MANNER. SEEK ASSISTANCE WHERE NEEDED.
3. BARBELL HIP THRUSTER
- Position your upper back, shoukders and head on a bench and the barbell in the crease of your hip
- Posiiton your feet beneath your knees and hold on to the bar with a wide grip to help stabilise.
- As you push your hips up, squeeze your glutes and brace your abdominals
HOLD THE HIP EXTENTION POSITION BEFORE SLOWLY LOWERING.
- Stand with your feet hip-distance apart with a slight bend in your knees and your toes under the barbell
- Hinge forward at the hips, pusing your glutes back, keeping your spine long.
- Grip the barbell with an overarm grip at shoulder-distance, pullyour shoulders back and down to secure your spine and brace your core.
- Look down and slightly forward to align your neck with the rest of your back and avoid hyperextension.
- Tighten your glutes, hamstrings and core and push your feet into the ground to stand up straight, lifting the weight to your upper thighs.
- Squeeze your glutes and lock out your hips at the top.
- Repeat the movement by pushing your glues back as you decend and lowering the weight somewhere between your knees and toes
PERFORM THIS MOVEMENT IN A SLOW AND CONTROLLED MANNER. SEEK ASSISTANCE WHERE NEEDED.
Now COOL DOWN
It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.
Then don’t forget your COOL DOWN STRETCHES

TOP
WELL DONE!
Now that you’ve finished, WHAT’S NEXT…