Glute Gains AT Home with Dumbbell & Booty Band just with this 15-Minute but Killer Results! Focusing on not just lifting the weight, but the movement pattern from the bottom right to the top of the movement! Contracting of the glutes at the top, slow release to lengthen when the exercise calls for it! Variations include of course isometric holds, small pulses and 1/2 reps, bodyweight only, unilateral work and banded!

For this glute focused 15 minute workout, you will need a dumbbell (or larger kettlebell or barbell), a chair/bench for the hip thrusts and a glute band (the higher the resistance generally the better!). I also use a towel to place under my dumbbell during hip thrusts for comfort.

When it comes to glutes, for me it’s less about the weight you lift, it’s about that mind to muscle communication and connection. Constantly ‘thinking’ during each rep about lifting solely with the glutes!

The dumbbells I am using throughout is 10kg!

The timer will be on throughout for 50 seconds of work, 10 seconds rest!

Each set of hip thrusts will vary however once we reach the sumo squats towards the end, it will be 3 sets of that exercise!

HIP THRUST FULL RANGE
HOLD + THRUST ON BEEP
SMALL PULSES!
1/2 REPS!
STAGGERED THRUST (one side)
SWITCH SIDE
SINGLE LEG HIP THRUST
PALSES (same side)
SINGLE LEG HIP THRUST (switch side)
PALSES (same side)
BODYWEIGHT BANDED HIP THRUST!
SUMO DEADLIFT SQUAT (pause at bottom)
SUMO DEADLIFT SQUAT (pause at bottom)
SUMO DEADLIFT SQUAT (pause at bottom)

🔥FINISHER:
30/30

1- SUMO DEADLIFT PULSES WITH DUMBBELLS
2- BODYWEIGHT ONLY!

👌TIPS:
To an extent, try to relax during the hip thrusts! Aim to lift through the glute only!

I tilt forward more during the sumos but this is your own preference! I like to change my positioning often so as long as back is straight, chest open and tilting forward from the hips then you can tilt forward to however feels comfortable for you!

A quick bit intense session to hit those glutes!!! A perfect workout to save for when you want a quick glute workout!

Enjoy!!

With Love, Rady🌱💚

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D I S C L A I M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. radfit will not be responsible or liable for any injury or harm you sustain as a result of this video.

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