Gilete Guide James Ayote

Building the
Ultimate Bikini Athlete’s
GLUTES
A Comprehensive Guide
By James Ayotte
Chapter 1
Mastering glute training
fundamentals and techniques
Chapter 2
The Ultimate Glute Training
Guide: 58 Exercises and Stretches
for Upper, Outer, and Lower
Glutes with Step-by-Step
Instructions and Images
Chapter 3
The Ultimate Glute Workout
Collection: 41 Programs for
Maximizing Glute Development
87 pages
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Ultimate Bikini Athlete's Glutes: A Comprehensive Guide,"
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TABLE OF CONTENTS
CHAPTEr onE………………………………………………………………………………………………………………………………
5
Mastering glute training fundamentals and techniques
Fundamental Principles for Effective Glute Training……………………………………………………6

The Significance and Clarifications of Pelvic Position for Glute Development………..…
7
Detailed Guidelines on Incorporating Variations to Your Glute Workouts………………………………
9
A Thorough Guide to Understanding Exercise Tempo……………………………………………………11
In-depth Insight into the Anatomy of the Gluteus Muscles……………………………………………………
14
Belt & Waist Trainer Utility…………………………………………………………………………………………………………
16
CHAPTEr TWO………………………………………………………………………………………………………………………………
17
The Ultimate Glute Training Guide: Exercises and Stretches for Upper, Outer, and Lower Glutes
with Step-by-Step Instructions and Images
7 Upper Glutes (Gluteus Medius) Targeted Exercises……………………………………………………18

11 Outer Glutes (Gluteus Minimus) Targeted Exercises…………………………………………………21
25 Lower Glutes (Gluteus Maximus) Targeted Exercises……………………………………………………………
25
11 Compound Movements for Building Stronger Glutes……………………………………………………
34
4 Stretches for Glute Recovery Post-Workout………………………………………………………………………………
38
CHAPTEr THREE………………………………………………………………………………………………………………………
42
The Ultimate Glute Workout Collection: 41 Programs for Maximizing Glute Development
19 Glute Workouts for Isolating Glutes…………………………………………………………………………………………

43
12 Glute Workouts Featuring Compound Exercises……………………………………………………………………
63
10 Home-Based Glute Workout Programs…………………………………………………………………………
76
CHAPTEr one
Mastering glute training
fundamentals and techniques
Fundamental Principles for Effective Glute Training

The Significance and Clarifications of Pelvic Position for
Glute Development
Detailed Guidelines on Incorporating Variations to Your
Glute Workouts
A Thorough Guide to Understanding Exercise Tempo
In-depth Insight into the Anatomy of the Gluteus Muscles
Belt & Waist Trainer Utility
5
Fundamental Principles for
Effective Glute Training
1. Maintain a high level of intensity during your workout by keeping rest periods
short and staying focused on your exercises. Avoid interruptions or extended
breaks that may reduce the intensity of your workout and impede progress.
2. Proper form is crucial for building strong, well-defined muscles. Engage the
targeted muscle group and ensure that you are squeezing it during each
contraction. Avoid simply going through the motions and counting reps without
paying attention to your form.
3. Focus on the negative phase of each exercise, as it is a critical factor in building

muscle. While it is important to focus on the concentric motion, it is equally
important to pay attention to the stretch as well.
4. When targeting your glutes, be sure to keep your knees angled outwards. If you
find that resistance bands are pulling your knees inward, try using a lighter
band.
5. For optimal results, aim for a rep range of 8-15, with the final reps being
challenging to complete while still maintaining proper form. If the exercise feels
too easy, increase the weight or resistance.
6. If your glutes become sore, take a break until they have fully recovered. Over-
training is not the key to muscle growth. Training your glutes 2-3 times per
week is recommended, but some may only need to train once per week.
6
The Significance and Clarifications of
Pelvic Position
for Glute Development
In order to effectively build and grow your glutes, it's crucial to establish a
strong mind-muscle connection. This means being able to properly control
your pelvic region and activate the muscle you're targeting during exercises.
Without this connection, it will be difficult to see growth and development in
the target muscle.
The pelvis is a critical component of the glutes' anatomy and function, and its
position during exercises can significantly impact glute engagement and
development. There are three main pelvis positions: Anterior Pelvic Tilt
(APT), Neutral Pelvic Position (NPP), and Posterior Pelvic Tilt (PPT).
Anterior Pelvic Tilt Neutral Pelvis Position Posterior Pelvic Tilt
APT occurs when the pelvis tilts forward and downward, resulting in a hyper-
extended lower back and an increased arch in the lumbar spine. This position
can lead to tight hip flexors and weak glutes, resulting in lower back pain and
decreased glute activation during exercises.
7
NPP occurs when the pelvis is in a neutral position, with a slight curve in the
lower back and a balanced distribution of weight between the front and back of
the pelvis. This position is optimal for glute activation during exercises and can
help prevent lower back pain.
PPT occurs when the pelvis tilts backward, resulting in a rounded lower back
and a decrease in the arch in the lumbar spine. This position can lead to tight
lower back muscles and poor glute activation during exercises.
To train glutes effectively, it's important to maintain a neutral pelvis position or

a slight posterior tilt during exercises, such as squats, deadlifts, and lunges.
Exercises that specifically target the glutes, such as glute bridges and hip
thrusts, can be performed in APT to place more emphasis on the glutes, but
should be performed carefully and with proper form to avoid lower back strain.
Incorporating exercises that specifically target the hip flexors, such as kneeling
hip flexor stretches, can help address tightness in the hip flexors and reduce
APT. It's also important to strengthen the core muscles to maintain a neutral
pelvis position during exercises and daily activities.
8
Detailed Guidelines on Incorporating
Variations to Your Glute Workouts
1. The placement of your feet and the angle of your exercises can have a
significant impact on how your glute muscles are activated. By changing
the angle of an exercise or the position of your feet, you can target
different areas of the glutes.
2. Using resistance bands for training glutes can be a beneficial addition to a

workout routine. The bands provide added resistance, which can help to
engage the glutes throughout the entire range of motion. This can result in
a more effective workout and improved muscle activation.
3. Incorporating advanced training techniques, such as pause reps, iso holds,

drop sets, supersets, cluster sets, or AMRAP, can effectively challenge
your form and improve your overall fitness results.
a. Pause reps involve holding the weight at a specific point in the

exercise for a set period (such as 1-2 seconds) before continuing the
movement. This helps to increase time under tension and can improve
strength and muscle endurance.
b. Iso holds involve holding a static position (such as the top of a

movement) for a set period of time (such as 3-15 seconds) without
moving. This can help to build strength and improve muscle
endurance.
9
c. A drop set is a resistance training technique where an individual
performs a set of exercises until failure, then immediately reduces the
weight and continues the exercise without rest. This allows for the
individual to continue exercising the muscle group beyond the point of
initial failure, leading to greater muscular fatigue and growth. The
drop set technique is commonly used in bodybuilding and powerlifting
to help individuals break through plateaus and increase their strength
and muscle mass.
d. Supersets involve performing two exercises back-to-back with little to

no rest in between. This can be done with exercises targeting the same
muscle group (such as a bicep curl followed by a hammer curl) or with
exercises targeting different muscle groups (such as a chest press
followed by a row).
e. A cluster set is a training technique that involves performing a set of

repetitions with brief rest periods in between. The set is broken up into
smaller clusters, typically consisting of 2-6 reps, with rest periods of
10-30 seconds between each cluster. The weight used is typically
heavier than what can be lifted for a full set of repetitions, but lighter
than a one-rep maximum. By breaking up the set into smaller clusters
with brief rest periods, the athlete can maintain a higher level of
intensity and accumulate more volume than with a traditional set. This
can be an effective way to increase strength and muscle hypertrophy,
particularly for advanced lifters looking to push past plateaus in their
training.
f. AMRAP stands for "as many reps as possible." This involves

performing as many reps of an exercise as possible within a set period
(such as 60 seconds), often with a set weight or resistance. This can be
used to improve muscular endurance and cardiovascular fitness.
10
Understanding Exercise Tempo
A Comprehensive Guide
The tempo of an exercise refers to the speed at which the exercise is
performed, specifically the speed of the lifting and lowering phases of the
movement. Some common tempo variations for hip thrusts include:
1. Normal tempo: This involves lifting the weight in a controlled manner,

pausing briefly at the top, and then lowering the weight back down with
control.
2. Slow tempo: This involves performing the lifting phase of the hip thrust
more slowly, such as taking 3-5 seconds to lift the weight up, and then
taking another 3-5 seconds to lower it back down. This can increase the time
under tension for the glutes and can be a more challenging variation of the
exercise.
3. Explosive tempo: This involves quickly and powerfully lifting the weight
up, and then lowering it back down with control. This variation can help to
improve explosive power and can be useful for athletes looking to improve
their performance in sports or activities that require explosive movements.
4. Paused tempo: This involves pausing for a brief moment at the top of the
lifting phase, holding the weight there for 1-2 seconds, and then lowering it
back down with control. This variation can increase the intensity of the
exercise and challenge the muscles in a different way.
11
It's important to note that the tempo used will depend on the individual's goals,
fitness level, and preferences, and that a mixture of tempos can be used to add
variety and challenge to your glute training routine.
Understanding the
Four-Digit Tempo Code
Many fitness professionals and trainers use a four-digit tempo code to describe the
speed and timing of an exercise movement. The numbers in the tempo code refer to
the amount of time spent on each portion of the movement. Here's what each number
means:
1. Concentric phase: This is the lowering or lengthening phase of the exercise,

when the muscle is stretching under tension. The first number in the tempo code
refers to the time spent on this phase.
2. Pause: This is a brief pause or hold at the midpoint of the exercise, between the
eccentric and concentric phases. The second number in the tempo code refers to
the time spent in this position.
3. Eccentric phase: This is the lifting or shortening phase of the exercise, when the
muscle contracts and produces force. The third number in the tempo code refers to
the time spent on this phase.
4. Pause: This is a brief pause or hold at the top of the exercise, after the concentric
phase. The fourth number in the tempo code refers to the time spent in this
position.
12
For example, a tempo code of "2-0-2-0" for a bicep curl would mean that the
individual takes two seconds to lift the weight (concentric phase), does not pause at
the top (zero), takes two seconds to lower the weight (eccentric phase), and does not
pause at the bottom (zero).
Here are several variations of a four-digit tempo code for barbell hip thrusts.
Experimenting with different tempo codes can help individuals determine the most
effective tempo for their glute workouts. This principle can be applied to various
other glute exercises as well, allowing individuals to customize their workouts for
optimal results:
3-1-3-0 1-1-2-0
Three seconds lifting the weight up, one One second lifting the weight up, one
second pause at the top, three seconds second pause at the top, two seconds
lowering the weight down, no pause at lowering the weight down, no pause at
the bottom. the bottom.
2-0-2-1 4-0-1-0
Two seconds lifting the weight up, no Four seconds lifting the weight up, no
pause at the top, two seconds lowering pause at the top, one second lowering
the weight down, one second pause at the weight down, no pause at the
the bottom. bottom.
2-0-3-0 2-1-4-0
Two seconds lifting the weight up, no Two seconds lifting the weight up, one
pause at the top, three seconds lowering second pause at the top, four seconds
the weight down, no pause at the lowering the weight down, no pause at
bottom. the bottom.
13
An Overview of the
Three Gluteal Muscles:
Understanding Gluteus Maximus,
Gluteus Medius, and Gluteus Minimus
The glutes, or the buttocks, are made up of three

main muscle groups:
1. The Gluteus Maximus (lower glutes)
2. The Gluteus Medius (upper glutes)
3. The Gluteus Minimus (outer glutes)
1 2 3
Gluteus Maximus Gluteus Medius Gluteus Minimus

(Lower Glutes) (Upper Glutes) (Outer Glutes)
14
1. The Gluteus Maximus (lower glutes) is the largest of the three muscles
and covers most of the buttock region. The gluteus maximus muscle is
involved in movements such as hip extension, rotation, and abduction,
which are utilized in exercises such as the hip thrust, squat, lunge, etc.
2. The Gluteus Medius (upper glutes) refers to the upper portion of the
glutes and is responsible for hip extension or moving the leg backward.
Exercises that target the Gluteus Medius include cable kickbacks, donkey
kicks, up and overs, etc.
3. The Gluteus Minimus (outer glutes) plays an important role in glute

training as it is responsible for hip abduction or moving the leg away from
the midline of the body. Exercises that target the Gluteus Minimus include
lateral band walks, side-lying leg lifts, clamshells, etc.
It's important to target all three muscle groups of the glutes in your workout for
overall strength and balance. Different exercises can target the upper and outer
glutes more effectively, so it's a good idea to include a variety of exercises in
your workout routine to target all areas of the muscle.
15
Belt and Waist Trainer
Usage
For gym activities (including glute training), I recommend using the Slimtum
Pro Waist Trainer or a lifting belt, which is designed to provide support and
bracing for the external obliques. Utilizing these will stabilize the core during
heavy lifting and improve performance during exercises.
Wearing a waist trainer or belt at the gym has many benefits, including:
1. Providing support to the lower back and core muscle.

2. Enhancing body awareness, and promoting good posture.
3. Aiding in injury prevention.
4. Increasing intra-abdominal pressure, which can help to stabilize the core
and improve performance during heavy lifting
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CHAPTEr TWO
The Ultimate Glute Training Guide:
Exercises and Stretches for Upper,
Outer, and Lower Glutes with
Step-by-Step Instructions and Images:
7 Upper Glutes (Gluteus Medius) Targeted Exercises

11 Outer Glutes (Gluteus Minimus) Targeted Exercises
25 Lower Glutes (Gluteus Maximus) Targeted Exercises
11 Compound Movements for Building Stronger Glutes
4 Stretches for Glute Recovery Post-Workout
17
7 Upper Glute
Gluteus Medius
Targeted Exercises
# NAME PHOTOS EXPLANATION
To perform banded kickbacks,

loop a resistance band around
your ankles and stand with your
feet shoulder-width apart.
Keeping your back straight and
Banded Kick core engaged, shift your weight
1 Backs onto one leg and kick the other
Upper Glutes, Gluteus
Medius Focus leg back as far as you can while
maintaining control. Squeeze
your glutes at the top of the
movement before lowering your
leg back down. Repeat on the
other side.
To perform banded donkey

kicks, start on your hands and
knees with a resistance band
looped around your thighs,
Banded Donkey just above your knees.
2 Kicks Keeping your core engaged,
Upper Glutes, Gluteus lift one leg up behind you,
Medius Focus
squeezing your glutes at the
top of the movement before
lowering your leg back down.
Repeat on the other side.
18
To perform banded up and

overs, loop a resistance band
around your thighs just above
Banded Up your knees and kneel on a bench
& Overs with one leg. Keeping your back
Upper Glutes, straight and core engaged, lift
3 Gluteus Medius one foot up and over the other
Focus (Partial
Minimus & Maximus
foot, then lift the same foot back
Activation) to the starting position. Repeat
this movement for several reps
while keeping tension on the
band.
To perform cable kickbacks,

attach a cable machine to your
Cable ankle and stand facing the
Kickbacks machine. Keeping your core
(straight engaged, kick your leg back in
4
back) a straight line while squeezing
Upper Glutes, your glutes at the top of the
Gluteus Medius
Focus
movement before lowering
your leg back down. Repeat
on the other side.
To perform quadruped cable

hip abduction, start on your
Quadruped hands and knees with a cable
Cable Hip machine attached to your
Abduction ankle. Keeping your core
5 Upper Glutes - engaged, lift one leg out to the
Gluteus Medius
Focus (Partial side while squeezing your
Minimus & Maximus glutes at the top of the
Activation) movement before lowering
on the other side.
19
To perform reverse hypers on a

Reverse bench with a ball between your
Hypers On feet, lie face down on a bench
Bench With with a stability ball between
Ball Between your feet. Holding onto the
6 Feet bench for support, lift your legs
Upper Glutes, up behind you as high as you
Gluteus Medius can while squeezing your glutes
Focus (Partial
Minimus & at the top of the movement
Hamstring Activation) before lowering your legs back
down.
To perform Smith machine

Smith kneeling kicks, set up a Smith
Machine machine bar at hip height and
Kneeling kneel facing away from the
Kicks bar on a bench. Keeping your
7 Upper Glutes, core engaged, kick your leg
Gluteus Medius back while squeezing your
Focus
glutes at the top of the
(Partial Minimus &
Maximus Activation) movement before lowering
on the other side.
20
11 Outer Glute
Gluteus Minimus
Targeted Exercises
To perform the abduction

Abduction machine, sit on the machine
Machine with your legs slightly bent and
Outter Glutes, your feet on the footrests. Press
1 Gluteus Minimus your legs outward, away from
Focus (Partial your body, while squeezing your
Medius &
Maximus outer glutes at the top of the
Activation) movement before lowering the
weight back down.
To perform banded sidewalk

Banded glutes, loop a resistance band
Sidewalk around your thighs just above
Glutes your knees and stand with
2 Outter Glutes, your feet hip-width apart.
Gluteus Minimus
Focus (Partial Keeping your core engaged,
Medius & take several steps to the side
Maximus while maintaining tension on
Activation)
the band.
21
To perform banded diagonal kicks,

loop a resistance band around your
Banded ankles and stand with your feet
Diagonal shoulder-width apart. Keeping your
3 Kicks core engaged, kick one leg out to the
Outer Glutes, Gluteus side and slightly back at a diagonal
Minimus Focus while squeezing your outer glutes at
(Partial Medius
Activation) the top of the movement before
lowering your leg back down. Repeat
on the other side.
To perform banded fire hydrants,

start on your hands and knees with a
resistance band looped around your
Banded Fire thighs just above your knees.
Hydrants Keeping your core engaged, lift one
4 Outer Glutes, Gluteus
Minimus Focus leg to the side while maintaining
(Partial Medius & tension on the band, squeezing your
Maximus Activation)
outer glutes at the top of the
movement before lowering your leg
back down. Repeat on the other side.
To perform banded side lying hip

ranges, lie on your side with a
Banded Side resistance band looped around your
Lying Hip ankles. Keeping your core engaged,
5 Ranges lift your top leg as high as you can
Outer Glutes, Gluteus while maintaining tension on the
Minimus Focus band, squeezing your outer glutes at
(Partial Maximus
Activation) the top of the movement before
lowering your leg back down. Repeat
on the other side.
22
To perform banded clams, start

on your side with a resistance
band looped around your thighs
Banded just above your knees. Keeping
Clams your core engaged, lift your top
6 Outer Glutes - knee up while maintaining
Gluteus Minimus
Focus (Partial tension on the band, squeezing
Medius & Maximus your outer glutes at the top of
Activation)
the movement before lowering
your knee back down. Repeat
on the other side.
To perform banded side kicks,

loop a resistance band around
your ankles (or right above your
Banded Side knees, try both methods) and
stand with your feet shoulder-
Kicks width apart. Keeping your core
7 Outer Glutes -
Gluteus Minimus engaged, kick one leg out to the
Focus (Partial side while maintaining tension
Medius & Maximus on the band, squeezing your
Activation)
outer glutes at the top of the
other side.
To perform cable sidekicks,

attach a cable machine to your
ankle and stand facing sideways
Cable towards the machine. Keeping
Sidekicks your core engaged, kick your
8 (Lateral) leg out to the side in a lateral
Gluteus Minimus motion while squeezing your
Focus (Partial
Medius Activation) outer glutes at the top of the
other side.
23
To perform cable kickbacks, attach a

Cable Kick cable machine to your ankle and stand
facing the machine. Keeping your
Backs core engaged, kick your leg back and
9 (Diagonal) slightly to the side in a diagonal
Outer Glutes -
Gluteus Minimus
motion while squeezing your outer
Focus (Partial glutes at the top of the movement
Medius Activation) before lowering your leg back down.
To perform lateral lunges with a

dumbbell, start by standing with your
feet shoulder-width apart and holding
Lateral a dumbbell with both hands. Take a
Lunges wide step to one side, keeping your
(Dumbbell) toes pointed forward and your chest
10 Outer Glutes - up. As you step out, bend your knee
Gluteus Minimus and hinge your hips back, keeping
Focus (Partial your opposite leg straight. Lower your
Medius, Maximus,
Adductor & body as far as you can comfortably
Hamstring Activation) go, then push back up to the starting
position, squeezing your outer glutes
at the top of the movement. Repeat on
the other side.
To perform side banded lying hip

abduction, lie on your side with a
Side Banded resistance band looped around your
ankles (or right above your knees, try
Lying Hip both methods). Keeping your core
11 Abduction engaged, lift your top leg up while
Outer Glutes -
Gluteus Minimus maintaining tension on the band,
Focus (Partial squeezing your outer glutes at the top
Medius Activation) of the movement before lowering
your leg back down. Repeat on the
other side.
24
25 Lower Glute
Gluteus Maximus
Targeted Exercises
To perform barbell bench lateral

Barbell step ups, stand to the side of a
Bench flat bench with a barbell resting
Lateral on your shoulders. Place your
Step Ups foot on top of the bench and
1
Lower Glutes - step up, squeezing your lower
Gluteus Maximus glutes at the top of the
Focus (Partial movement before lowering
Hamstring & Quad
Activation) yourself back down. Repeat on
the other side.
To perform banded side to side

squats, loop a resistance band
Banded around your thighs just above
Side to Side your knees and stand with
your feet hip-width apart.
Squats
Keeping your back straight
2 Outter Glutes,
Gluteus Minimus and core engaged, step to one
Focus (Partial side and squat down, keeping
Medius &
Maximus your knees in line with your
Activation) toes. Push back up to the
starting position and repeat on
the other side.
25
To perform Bulgarian split squats with

dumbbells, stand with your back facing
Bulgarian a bench or step, and hold a dumbbell in
Split Squats each hand. Place the toes of one foot
(Dumbbells) on the bench behind you and lower
3 Lower Glutes - yourself down into a lunge, keeping
Gluteus Maximus your knee in line with your toe and
Focus (Partial
Hamstring & Quad your back straight. Push back up to the
Activation) starting position, squeezing your lower
glutes at the top of the movement, and
repeat on the other side.
To perform Bulgarian split squats on

the Smith machine, set the bar at
Bulgarian shoulder height and stand facing away
Split Squats from it. Place one foot on the bench
(Smith behind you and lower yourself down
4 Machine) into a lunge, keeping your knee in line
Lower Glutes - with your toe and your back straight.
Gluteus Maximus
Focus (Partial Push back up to the starting position,
Hamstring & Quad squeezing your lower glutes at the top
Activation) of the movement, and repeat on the
other side.
To perform the cable pull through,

attach a rope handle to a low pulley
cable machine and stand facing away
Cable Pull from the machine. Hold onto the rope
Through with both hands behind your legs and
5 Lower Glutes -
Gluteus Maximus hinge your hips back, lowering your
Focus (Partial body down while keeping your back
Hamstring & Spinal straight. Push your hips forward,
Erector Activation)
squeezing your lower glutes at the top
of the movement before lowering
yourself back down.
26
To perform dumbbell glute bridges, lie

Dumbbell flat on your back with your knees bent
Glute and your feet flat on the floor, holding
Bridge a dumbbell across your hips. Squeeze
your lower glutes and lift your hips up
6 Lower Glutes -
Gluteus Maximus towards the ceiling until your body
Focus (Partial forms a straight line from your
Medius, Hamstring
& Spinal Erector shoulders to your knees. Hold for a
Activation) second at the top of the movement
before lowering yourself back down.
Hip Thrusts To perform hip thrusts on a machine,

(Machine) sit on the machine with your back
Lower Glutes - against the pad and your feet flat on the
7 Lower Glutes - footrests. Push your hips forward and
Gluteus Maximus
Focus (Partial squeeze your lower glutes at the top of
Medius, Hamstring the movement before lowering yourself
& Spinal Erector
Activation) back down.
To perform hip thrusts with a dumbbell

Hip Thrust and a band, sit on the floor with your
(Dumbbell back against a bench and place a
& Banded) resistance band above your knees. Hold
8 Lower Glutes - a dumbbell across your hips and press
Gluteus Maximus
Focus (Partial your heels into the floor to lift your
Medius, Hamstring hips up, squeezing your lower glutes at
& Spinal Erector the top of the movement before
Activation)
lowering yourself back down.
27
To perform banded and single leg hip

Glute thrusts, place a resistance band above
Bridge one knee and foot. Lie flat on your
(Banded & back with one foot planted firmly on
Single Leg) the ground and the other leg lifted off
9 Lower Glutes - the floor. Press your heel into the
Gluteus Maximus ground to lift your hips up, squeezing
Focus (Partial
Medius, Hamstring your lower glutes at the top of the
& Spinal Erector movement before lowering yourself
Activation)
To perform hip thrusts with a barbell,

Hip Thrusts sit on the floor with your back against a
(Barbell) bench and place a padded barbell
Lower Glutes - across your hips. Press your heels into
10 Gluteus Maximus
Focus (Partial the floor to lift your hips up, squeezing
Activation)
back down.
Hip Thrusts To perform staggered stance hip thrusts

(Staggered with a barbell or dumbbell, place one
Stance with foot forward and the other foot back,
Barbell or with your back against a bench and a
barbell or dumbbell across your hips.
11 Dumbbell) Press your heels into the floor to lift
Lower Glutes -
Gluteus Maximus your hips up, squeezing your lower
Focus (Partial glutes at the top of the movement
Medius, Hamstring before lowering yourself back down.
& Spinal Erector
Activation) Repeat on the other side.
28
Hip Thrusts To perform hip thrusts on the Smith

(Smith machine, set the bar at hip height and
Machine) sit on the floor with your back against a
bench and the bar across your hips.
12 Lower Glutes -
Gluteus Maximus Press your heels into the floor to lift
Focus (Partial your hips up, squeezing your lower
Medius, Hamstring
& Spinal Erector glutes at the top of the movement
Activation) before lowering yourself back down.
Hyperextension To perform hyperextension machine

Machine Glute glute focused with a rounded back,
Focused position yourself on the hyperextension
(Rounded machine with the pad at the level of
13 Back) your hips. Round your back and lift
Lower Glutes - Gluteus your legs up towards the ceiling,
Maximus Focus squeezing your lower glutes at the top
(Partial Medius, of the movement before lowering
Hamstring & Spinal
Erector Activation) yourself back down.
To perform kick backs on the machine,

Kick Back position yourself on the machine with
Machine your hands on the handles and your
Lower Glutes knees bent at a 90-degree angle.
14 (Gluteus Maximus Extend one leg back behind you,
Focus With Partial squeezing your lower glutes at the top
Hamstring &
Gluteus Medius of the movement before lowering your
Activation) leg back down. Repeat on the other
side.
29
To perform the lever standing rear kick

Lever machine, position yourself on the
Standing machine with one foot on the platform
Rear Kick and the other foot on the lever, with
15 Machine your hands on the handles. Extend your
Lower Glutes leg back behind you, squeezing your
(Gluteus Maximus
Focus With Partial lower glutes at the top of the
Hamstring movement before lowering your leg
Activation) back down. Repeat on the other side.
Lever To perform the lever standing hip

Standing Hip extension machine, position yourself
Extension on the machine with your hands on the
Machine handles and your feet hip-width apart.
16 Version 1 & 2 Push back on the pad with one leg,
Lower Glutes - Gluteus squeezing your lower glutes at the top
Maximus Focus of the movement before bringing your
(Partial Medius, leg back towards your body. Repeat on
Hamstring & Spinal
Erector Activation) opposite side.
Lever To perform the lever kneeling reverse

hyperextension, kneel on the floor
Kneeling facing away from the machine and
Reverse hook one foot under the footrest.
Hyperexten Lower one leg down towards the floor
17 sion and then lift them up towards the
Lower Glutes ceiling, squeezing your lower glutes at
(Gluteus Maximus
Focus With Partial the top of the movement before
Hamstring lowering your leg back down. Repeat
Activation) on other side.
30
To perform the reverse

hyperextension machine, lie face
Reverse Hyper down on the machine with your
Extension hips resting on the pad and your feet
18 Machine hooked under the footrests. Lower
Lower Glutes (Gluteus your legs down towards the floor
Maximus Focus With Partial and then lift them up towards the
Hamstring & Spinal Erector
Activation) ceiling, squeezing your lower glutes
at the top of the movement before
lowering your legs back down.
To perform elevated reverse lunges,

stand in front of a bench or step and
place one foot on top of it. Take a
Elevated Reverse step back with your other foot and
lower yourself down into a lunge,
Lunges
19 Lower Glutes - Gluteus Maximus
keeping your knee in line with your
Focus (Partial Medius, Hamstring toe and your back straight. Push
Quad & Activation) back up to the starting position,
squeezing your lower glutes at the
top of the movement before
repeating on the other side.
To perform pulse squats with

Pulse Squats with dumbbell, stand with your feet
Dumbbell (3 shoulder-width apart and hold a
pulses at the dumbbell in both hands in front of
20 bottom) your chest. Lower yourself down
Lower Glutes - Gluteus into a squat and pulse three times at
Maximus Focus (Partial the bottom, squeezing your lower
Hamstring & Quad
Activation)
glutes on each pulse, before pushing
back up to the starting position.
31
To perform single leg glute bridges, lie

Single Leg flat on your back with your knees bent
Glute and your feet flat on the floor. Lift one
Bridge foot off the ground and press your
21 Lower Glutes - other heel into the floor to lift your hips
Gluteus Maximus
Focus (Partial up, squeezing your lower glutes at the
Medius, Hamstring top of the movement before lowering
& Spinal Erector yourself back down. Repeat on the
Activation)
other side.
To perform single leg angled leg press,

Single Leg position yourself on the angled leg
press machine with one foot on the
Angled Leg platform and the other foot on the
22 Press ground. Press your foot into the
Lower Glutes - Gluteus
Maximus Focus (Partial
platform to lift the weight, squeezing
Hamstring & Quad your lower glutes at the top of the
Activation) movement before lowering the weight
To perform the Smith reverse

Smith hyperextension, lie face down on a
Reverse bench or step with your hips at the
Hyperextens edge and your feet hooked under the
ion barbell of a Smith machine. Lower
23
Lower Glutes your legs down towards the floor and
(Gluteus Maximus then lift them up towards the ceiling,
Focus With Partial squeezing your lower glutes at the top
Hamstring & Spinal
Erector Activation) of the movement before lowering your
legs back down.
32
To perform weighted single leg glute

Weighted bridges, lie flat on your back with your
Single Leg knees bent and your feet flat on the
Glute floor. Hold a dumbbell or a barbell
Bridge across your hips and lift one foot off
24 Lower Glutes - the ground. Press your other heel into
Gluteus Maximus the floor to lift your hips up, squeezing
Focus (Partial
Activation)
To perform weighted frog pumps, lie

flat on your back with the soles of your
Weighted Frog feet together and your knees bent out to
the sides. Hold a dumbbell or a barbell
Pumps
25 Lower Glutes - Gluteus
across your hips and press your heels
Maximus Focus (Partial into the floor to lift your hips up,
Hamstring Activation) squeezing your lower glutes at the top
of the movement before lowering
yourself back down.
33
11 Compound Movements for building
Stronger Glutes
(Not glute isolation)
To perform barbell squats, stand with

Barbell your feet shoulder-width apart and
Squats place a barbell on your upper back.
Lower Glutes - Lower yourself down into a squat,
1 Gluteus Maximus keeping your knees in line with your
Focus (Partial toes and your back straight. Push back
Hamstring, Quad &
Spinal Erector up to the starting position, squeezing
Activation) your lower glutes at the top of the
movement before repeating.
To perform smith sumo squats, stand

Smith Sumo with your feet wider than shoulder-
Squats (keep width apart and position yourself under
feet in front the bar of a Smith machine. Keep your
and sit back) feet in front of you and sit back into the
2
Lower Glutes - Gluteus squat, keeping your knees in line with
Maximus Focus (Partial your toes and your back straight. Push
Adductors, Hamstring, back up to the starting position,
Quad & Spinal Erector
Activation) squeezing your lower glutes at the top
of the movement before repeating.
34
To perform dumbbell sumo squats,

stand with your feet wider than
shoulder-width apart and hold a
Dumbbell dumbbell between your legs. Lower
Sumo Squat yourself down into a squat, keeping
3 Lower Glutes- your knees in line with your toes and
Gluteus Maximus
Focus (Partial your back straight. Push back up to the
Adductors, starting position, squeezing your lower
Hamstring, Quad)
glutes at the top of the movement
before repeating. You may stand on
two benches for a deeper stretch.
To perform dumbbell goblet squats,

hold a dumbbell in front of your chest
Dumbbell with both hands. Lower yourself down
Goblet Squats into a squat, keeping your knees in line
4 Lower Glutes - Gluteus
Maximus Focus (Partial with your toes and your back straight.
Hamstring & Quad Push back up to the starting position,
of the movement before repeating.
To perform reverse hack squats with an

emphasis on glutes, stand on the
platform facing the hack squat
Reverse machine. Lower yourself down into a
Hack Squats squat, keeping your knees in line with
5 Lower Glutes - your toes and your back straight, push
Gluteus Maximus
Focus (Partial back with your hips, stretching your
Medius, Hamstring hamstrings. Push back up to the
& Quad Activation)
starting position, squeezing your lower
glutes at the top of the movement
before repeating.
35
To perform standard deadlifts, stand

with your feet shoulder-width apart and
Standard place a barbell in front of you. Bend
Dead Lift down to grasp the barbell with an
Lower Glutes - overhand grip, keeping your back
6 Gluteus Maximus
Focus (Partial straight and your chest up. Lift the
Hamstring, Quad & barbell up to standing position,
Spinal Erector squeezing your lower glutes at the top
Activation)
of the movement before lowering the
bar back down.
To perform kettlebell deadlifts, stand

with your feet shoulder-width apart and
Kettlebell place a kettlebell in front of you. Bend
Deadlift Lift down to grasp the kettlebell handle
Lower Glutes - Gluteus with both hands, keeping your back
7 Maximus Focus (Partial straight and your chest up. Lift the
Hamstring, Quad & kettlebell up to standing position,
Spinal Erector
of the movement before lowering the
kettlebell back down.
To perform sumo deadlifts, stand with

Sumo your feet wider than shoulder-width
apart and place a barbell in front of
Deadlift you. Bend down to grasp the barbell
Lower Glutes -
Gluteus Maximus with an overhand grip, keeping your
8 Focus (Partial back straight and your chest up. Lift
Adductors, the barbell up to standing position,
Hamstring, Quad &
Spinal Erector squeezing your lower glutes at the top
Activation) of the movement before lowering the
bar back down.
36
To perform stiff leg deadlifts, stand with

Stiff Leg your feet shoulder-width apart and hold a
Deadlift pair of dumbbells or a weighted bar in
(Dumbbells or front of your thighs. Keeping your legs
Weighted Bar) slightly bent, lower the weight down
9 Lower Glutes - Gluteus towards your toes, bending at the hips and
Maximus Focus (High keeping your back straight. Lift the weight
Hamstring Activation &
Partial Adductor & back up to standing position, squeezing
Spinal Erector your lower glutes at the top of the
Activation)
movement before repeating.
To perform the stiff leg deadlift in a sumo

Stiff Leg stance, stand with your feet wider than
Deadlift- Sumo shoulder-width apart and hold a pair of
Stance dumbbells or a weighted bar in front of
(Dumbbells or your thighs. Keeping your legs slightly
10 Weighted Bar) bent, lower the weight down towards your
Lower Glutes - Gluteus toes, bending at the hips and keeping your
Maximus Focus (High back straight. Lift the weight back up to
Hamstring Activation & standing position, squeezing your lower
Partial Adductor & Spinal
Erector Activation) glutes at the top of the movement before
repeating.
To perform the single leg stiff leg deadlift

Stiff Leg with dumbbell, stand with your feet hip-
width apart and hold a dumbbell in your
Deadlift left hand. Balance on your right leg and
(Single leg with lift your left leg off the ground behind
Dumbbell) you. Keeping your left leg straight, lower
11 Lower Glutes - Gluteus the weight down towards your toes,
Maximus Focus (High
Hamstring Activation & bending at the hips and keeping your back
Partial Adductor & straight. Lift the weight back up to
Spinal Erector
Activation)
standing position, squeezing your lower
glutes at the top of the movement before
repeating on the other side.
37
4 stretches for
Post Workout Glute Recovery
• Glutes Maximus: Sit on the foam roller with your

hands behind you for support and cross your right
ankle over your left knee. Lean your body weight
towards your right glute and roll over the muscle
from the hip to just above the knee. Repeat on the
other side.
• Glutes Minimus and Medius: Lie on your right
side with the foam roller under your right hip. Roll
over the muscle from the hip to just above the knee.
Foam • Hamstrings: Sit on the foam roller with your legs

Rolling extended in front of you. Place your hands behind
1 Glutes Maximus, you for support and roll over the back of your legs
Minimus, Medius, from the glutes to just above the knees.
Hamstring,
Quadricep Focus • Quadriceps: Lie face down on the foam roller with
the roller under your thighs. Place your elbows on
the floor and use them to control your movement as
you roll over the front of your thighs from the hip to
just above the knee.
Remember to go slowly and apply steady pressure on the
foam roller, focusing on the areas that feel the tightest or
most painful. You can also adjust the amount of pressure
by using your hands and feet to control the amount of
weight you're putting on the foam roller. Foam rolling can
help increase blood flow, decrease muscle soreness and
tension, and improve mobility and flexibility.
38
• Begin in a kneeling position on a mat or a soft

surface with your toes tucked under and your knees
hip-width apart.
• Step your right foot forward, placing it flat on the
floor with your knee directly above your ankle.
• Keeping your left knee on the ground, shift your
weight forward until you feel a stretch in your left
hip flexor.
Hip Flexor • Make sure to keep your back straight and your core
Stretching engaged.
2 Exercise • Hold the stretch for 20-30 seconds before releasing
Hip flexor muscles
- specifically the and repeating on the other side.
iliopsoas muscle
group focus You can modify this stretch by placing a yoga block or
a pillow under your back knee for support, or by
adding a side stretch by raising your right arm above
your head and leaning towards the left.
Remember to go slowly and gradually increase the
depth of the stretch as you become more flexible.
Stretching the hip flexors can help alleviate lower back
pain, improve posture, and increase range of motion in
the hips. It's important to stretch both sides of the body
equally to avoid muscle imbalances.
39
• Begin in a tabletop position on your hands and

knees with your wrists directly under your shoulders
and your knees directly under your hips.
• Bring your right knee forward and place it behind
your right wrist, angling your shin diagonally across
your body towards your left hip.
• Slide your left leg straight back behind you, keeping
your knee and top of the foot on the ground.
Pigeon • Square your hips and slowly begin to walk your
Pose hands forward, lowering your upper body towards
Hip rotator the ground.
muscles
including the • Rest your forehead on your hands or a block for
3 piriformis support and hold the stretch for 30-60 seconds.
focus.
Secondary
focus: Hip • Slowly come out of the pose and repeat on the other
Flexors, Glutes side.
and
Hamstrings You can modify this stretch by using a pillow or a
block to support your hip or knee, or by placing a
folded blanket under your back leg for additional
support.
Remember to go slowly and respect your body's limits.
Stretching the hip rotator muscles including the
piriformis can help alleviate lower back pain, improve
hip mobility, and reduce the risk of injury. It's
important to breathe deeply and evenly throughout the
pose to help calm the mind and relax the body.
40
• Begin by lying on your back with your knees bent

and your feet flat on the ground.
• Cross your right ankle over your left knee and flex
your right foot.
• Reach your hands through your legs and interlace
your fingers behind your left thigh.
• Gently pull your left thigh towards your chest, while
keeping your right foot flexed to protect your knee.
Figure 4 • You should feel a stretch in your right glute and
Glute possibly the piriformis muscle.
4 Stetch • Hold the stretch for 20-30 seconds and then release.
Gluteus
maximus & • Repeat on the other side by crossing your left ankle
piriformis
focus over your right knee and following the same steps.
You can modify this stretch by using a yoga strap or
towel to loop around your left thigh and pull it towards
your chest.
Remember to breathe deeply and evenly throughout
the stretch and to avoid any jerking or bouncing
movements. This stretch can help alleviate tightness
and tension in the gluteus maximus and piriformis
muscles, which can contribute to lower back pain and
hip discomfort.
41
CHAPTEr THREE
The Ultimate Glute Workout Collection:
41 Programs for Maximizing Glute
Development
19 Glute Workouts for Isolating Glutes
12 Glute Workouts Featuring Compound Exercises
10 Home-Based Glute Workout Programs
42
19 Gym Programs for
Isolating Glutes
Without involving quads or large compound movements
The workout routines below are particularly effective for individuals with
dominant quadriceps who are looking to avoid over-targeting this muscle
group. By incorporating exercises that emphasize the glutes while minimizing
quadriceps engagement, these programs can help promote balanced lower
body development. The exercises below can be customized with changes to
reps, tempo, or by additional variables. If any machines or equipment for an
exercise are not available, they can be replaced with alternative exercises.
Please refer to the exercise list provided above for proper execution details
and a comprehensive overview of the targeted muscle groups associated with
each exercise. For optimal results, it is recommended to take at least 1-3 rest
days between each glute training session. The following workout routines may
be performed in any sequence according to personal preference.
To maximize the effectiveness of your workout, it is highly recommended

to perform:
1. Supersets for exercises written in blue.
2. Drop Sets for exercises written in pink.
3. Isometric Holds for 10-15 seconds on the last rep of every set for
exercises written in green.
4. Drop Sets + Isometric Holds for 10-15 seconds on the last rep of
every set for exercises written in purple.
5. Extra pulses on the contraction of every rep for exercises written in
gold (please view number of pulses indicated).
43
Workout 1
= Drop Set
= Extra Pulses on the contraction of every rep (please view # of pulses indicated)
# EXERCISE SETS/REPS TEMPO FOCUS
Cable Kickbacks 4 sets, 10-12 reps 3-0-1-2

1 Outer Glute
(Diagonal)
Barbell Bench Lateral 3 sets, 12-15 reps 3-0-1-0

2 Lower Glute
Step Ups
3 Dumbbell Glute Bridge 3 sets, 12-15 reps 2-0-2-0 Lower Glute
4
Quadruped Cable Hip 3 sets, 12-15 reps 2-0-2-0 Upper
Abduction Glute
Smith Machine Upper

5
Kneeling Kicks 3 sets, 12-15 reps 3-0-1-0 Glute
Weighted Frog Pumps 3 sets, 12-15 reps 2-0-2-0

6 Lower Glute
(6 pulses at the bottom)
44
Workout 2
= Superset
= Isometric Holds for 10-15 seconds on the last rep of every set
1 Banded Kick Backs 4 sets, 10-12 reps 2-1-1-2 Upper Glute
2 Cable Kick Backs 3 sets, 12-15 reps 2-0-2-0 Upper Glute
Bulgarian Split Squats

3
(Dumbbells) 3 sets, 12-15 reps 3-1-1-0 Lower Glute
Elevated Reverse 3 sets, 12-15 reps 3-0-1-0

4 Lower Glute
Lunges
Reverse Hypers On
5 Bench With Ball 3 sets, 12-15 reps 2-0-2-0 Upper Glute
Between Feet
Single Leg Angled Leg 3 sets, 12-15 reps 3-0-1-0

6 Lower Glute
Press
45
Workout 3
1 Banded Clams 4 sets, 10-12 reps 2-1-1-2 Outer Glute
2 Cable Pull Through 3 sets, 12-15 reps 3-0-1-0 Lower Glute
Glute Bridge (Banded

3
& Single Leg) 3 sets, 12-15 reps 3-1-1-0 Lower Glute
Lever Standing Hip

4 Extension Machine 3 sets, 12-15 reps 2-0-2-0 Lower Glute
Version 1 or 2
5 Abduction Machine 4 sets, 12-15 reps 2-0-2-0 Outer Glute
Smith Reverse 3 sets, 12-15 reps 3-0-1-0

6 Lower Glute
Hyperextension
46
Workout 4
= Superset
= Drop Set
Barbell Bench 4 sets, 10-12 reps 3-0-1-0

1 Lower Glute
Lateral Step Ups
Cable Sidekicks 3 sets, 12-15 reps 2-0-2-0

2 Outer Glute
(Lateral)
3 Banded Fire Hydrants 3 sets, 12-15 reps 2-1-1-2 Outer Glute
Hip Thrusts 3 sets, 12-15 reps 3-1-1-0

4 Lower Glute
(Dumbbell & Banded)
Lever Kneeling Reverse

5
Hyperextension 3 sets, 12-15 reps 2-0-2-0 Lower Glute
6 Weighted Frog Pumps 3 sets, 12-15 reps 2-0-2-0 Lower Glute
47
Workout 5

1 Upper Glute
(Straight Back)
2 Banded Up And Overs 3 sets, 12-15 reps 2-1-1-2 Upper Glute
Elevated Reverse
3
Lunges 3 sets, 12-15 reps 3-0-1-0 Lower Glute

4 (Dumbbells) (triple 3 sets, 12-15 reps 3-1-1-0 Lower Glute
pulse at bottom)
Lever Standing Hip

Version 1 or 2
Single Leg Angled 3 sets, 12-15 reps 3-0-1-0

6 Lower Glute
Leg Press
48
Workout 6
= Drop Set

1 Outer Glute
(Lateral)
3 Hip Thrusts (Barbell) 3 sets, 12-15 reps 3-0-1-0 Lower Glute
Lever Standing Hip

Version 1 or 2
Smith Machine
5
Kneeling Kicks 3 sets, 12-15 reps 3-0-1-0 Upper Glute
49
Workout 7
= Drop sets + Isometric Holds for 10-15 seconds
2 Banded Diagonal Kicks 3 sets, 12-15 reps 2-1-1-2 Outer Glute
Hip thrusts 3 sets, 12-15 reps 3-0-1-0

4 Lower Glute
(Smith Machine)
Reverse
5 Hyperextension 3 sets, 12-15 reps 2-0-2-0 Lower Glute
Machine
Bulgarian Split Squat 3 sets, 12-15 reps 3-1-1-0

6 Lower Glute
(Smith Machine)
50
Workout 8
1 Banded Donkey Kicks 4 sets, 10-12 reps 2-1-1-2 Upper Glute
Bulgarian Split Squats 3 sets, 12-15 reps 3-1-1-0

2 Lower Glute
(Smith Machine)
Cable Sidekicks
3
(Lateral) 3 sets, 12-15 reps 2-0-2-0 Outer Glute
Machine Hip Thrusts

4 (double pulse on 3 sets, 12-15 reps 3-0-1-0 Lower Glute
contraction)
Lever Standing Rear

5
Kick Machine 3 sets, 12-15 reps 2-0-2-0 Lower Glute
Single Leg Angled 3 sets, 12-15 reps 3-0-1-0

6 Lower Glute
Leg Press
51
Workout 9
= Superset

1 Lower Glute
Lunges
Hip Thrusts (Staggered

2 Stance with Barbell or 3 sets, 12-15 reps 3-0-1-0 Lower Glute
Dumbbell)
Lever Standing Hip

Version 1 or 2
Single Leg Glute 3 sets, 12-15 reps 2-0-2-0

4 Lower Glute
Bridge
Banded Sidewalk
5
Glutes 4 sets, 10-12 reps 2-0-2-0 Outer Glute
52
Workout 10
= Drop Set
Cable SideKicks 3 sets, 12-15 reps 2-0-2-0

1 Outer Glute
(Lateral)

2
Lever Standing Hip

Version 1 or 2
4 Hip Thrusts Machine 3 sets, 12-15 reps 3-0-1-0 Lower Glute
Smith Reverse 3 sets, 12-15 reps 3-0-1-0

6 Lower Glute
Hyperextension
53
Workout 11

1 Outer Glute
(Diagonal)
Lever Standing Hip

Version 1 or 2

4 Lower Glute
(Smith Machine)
Reverse Hypers On
Between Feet
54
Workout 12
= Drop Set
= Superset
Elevated Reverse
2
Lunges 3 sets, 12-15 reps 3-0-1-0 Lower Glute
Hip Thrusts (Banded 3 sets, 12-15 reps 3-1-1-0

3 Lower Glute
and Single Leg)
5 Banded Side Kicks 3 sets, 12-15 reps 2-0-2-0 Outer Glute
Single Leg Angled Leg 3 sets, 12-15 reps 3-0-1-0

6 Lower Glute
Press
55
Workout 13

1 Upper Glute
(Straight Back)
Barbell Bench Lateral 3 sets, 12-15 reps 3-0-1-0

2 Lower Glute
Step Ups
Lever Standing Rear

3 Kick Machine (triple 3 sets, 12-15 reps 2-0-2-0 Lower Glute
pulse on contraction)

5
(Smith Machine) 3 sets, 12-15 reps 3-1-1-0 Lower Glute
Quadruped Cable Hip 3 sets, 12-15 reps 2-0-2-0

6 Upper Glute
Abduction
56
Workout 14
Cable Kickbacks
1
(Diagonal) 3 sets, 12-15 reps 3-0-1-2 Outer Glute
Cable Sidekicks
2
Hip Thrusts
3
(Smith Machine) 3 sets, 12-15 reps 3-0-1-0 Lower Glute
Lever Standing Hip

Version 1 or 2
57
Workout 15
= Superset
Hip Thrusts (Banded 3 sets, 12-15 reps 3-1-1-0

3 Lower Glute
and Single Leg)
Reverse Hypers On
Between Feet
Single Leg Angled

5
Leg Press 3 sets, 12-15 reps 3-0-1-0 Lower Glute
58
Workout 16

1 Outer Glute
(Diagonal)
Lever Standing Hip

Version 1 or 2

5 Lower Glute
(Smith Machine)
Single Leg Glute 3 sets, 12-15 reps 2-0-2-0

6 Lower Glute
Bridge
Reverse
Hyperextension
7 3 sets, 12-15 reps 2-0-2-0 Lower Glute
Machine (double pulse
on contraction)
59
Workout 17
Smith Machine 3 sets, 12-15 reps 3-0-1-0

1 Upper Glute
Kneeling Kicks

2 Upper Glute
Abduction
Banded Sidewalk
3

4 Lower Glute
Lunges
5 Hip Thrust Machine 3 sets, 12-15 reps 3-0-1-0 Lower Glute
Cable Kickbacks
6 (straight back + double 3 sets, 12-15 reps 3-0-1-2 Upper Glute
60
Workout 18
= Superset
Lever Kneeling Reverse 3 sets, 12-15 reps 2-0-2-0

1 Lower Glute
Hyperextension

2 Outer Glute
(Lateral)
Lever Standing Hip

Version 1 or 2

6
61
Workout 19
1 Banded Kick Backs 4 sets, 10-12 reps 2-1-1-2 Lower Glute

2 Outer Glute
(Lateral)
3 Abduction Machine 4 sets, 10-12 reps 2-0-2-0 Lower Glute
Dumbbell Single Leg 3 sets, 12-15 reps 2-0-2-0

4 Outer Glute
Glute Bridge
Donkey Kickbacks
5
Machine 3 sets, 12-15 reps 2-0-2-0 Lower Glute
Hip Thrusts (Banded &

6
Barbell) 3 sets, 12-15 reps 3-1-1-0 Lower Glute
62
12 Gym-Based Glute Training Programs
Featuring Compound Exercises
The workout programs listed below incorporate compound movements, which
may engage your quadriceps in some exercises. These workouts can be
utilized to build your quadriceps in addition to your glutes. However, if your
goal is to specifically isolate and target your glutes without engaging your
quads, we recommend using the glute isolation exercises outlined above. The
exercises below can be customized with changes to reps, tempo, or by
additional variables.
If any machines or equipment for an exercise are not available, they can be
replaced with alternative exercises. Please refer to the exercise list provided
above for proper execution details and a comprehensive overview of the
targeted muscle groups associated with each exercise.
For optimal results, it is recommended to take at least 1-3 rest days between
each glute training session. The following workout routines may be performed
in any sequence according to personal preference.
63
Workout 1
= Drop Set
1 Hip Trusts (Barbell) 4 sets, 10-12 reps 2-1-3-0 Lower Glute

2 Lower Glute
(Dumbbells)
Smith Machine
5
Stiff Leg Deadlift-Sumo 3 sets,

6 Stance (Dumbbells or 3 sets, 12-15 reps 12-15 Lower Glute
Weighted Bar) reps
64
Workout 2
Lever Standing
Version 1 or 2
Weighted Frog Pumps 3 sets, 12-15 reps 2-1-2-1

2 Lower Glute
(3 pulses at bottom)
4 Barbell Squats 3 sets, 12-15 reps 2-0-2-0 Lower Glute
Lever Standing Rear

5
Kick Machine 3 sets, 12-15 reps 3-0-1-0 Upper Glute

6 Outer Glute
(Diagonal)
65
Workout 3
1 Sumo Deadlift 4 sets, 10-12 reps 2-1-3-1 Lower Glute

2 Lower Glute
(Banded & Single Leg)
Banded Sidewalk
3
4 Dumbbell Sumo Squat 3 sets, 12-15 reps 2-0-2-0 Lower Glute
Lever Standing Hip

Version 1 or 2

6 Upper Glute
(Straight Back)
66
Workout 4
Single Leg Angled Leg

2
Press 3 sets, 12-15 reps 3-1-1-1 Lower Glute
Cable Pull Through

contraction)
Smith Sumo Squats

(keep feet in front and
4 sit back) 3 sets, 10-12 reps 2-1-1-1 Lower Glute
(double pulse at bottom)
Compound exercise
Hip Thrusts (Smith

5
Machine) 4 sets, 10-12 reps 2-1-1-1 Lower Glute
Barbell Bench Lateral

6 Step Ups 3 sets, 12-15 reps 2-0-2-0 Lower Glute
Compound Exercsie
67
Workout 5
= Superset

2 Upoer Glute
Abduction
Cable Kickbacks
3
(Diagonal) 3 sets, 12-15 reps 3-0-1-2 Outer Glute
4 Reverse Hack Squat 3 sets, 12-15 reps 2-0-2-0 Lower Glute
Single Leg Glute

5 Bridge (triple pulse on 3 sets, 12-15 reps 2-0-2-0 Lower Glute
contraction)
Stiff Leg Deadlift -

Sumo Stance
6 (Dumbbells or 3 sets, 10-12 reps 3-0-1-0 Lower Glute
Weighted Bar)
Compound Exercise
68
Workout 6
= Superset
1 Barbell Squats 4 sets, 8-10 reps 3-0-1-2 Lower Glute
2 Banded Kick Backs 3 sets, 12-15 reps 2-0-2-0 Upoer Glute

3
Cable Sidekicks
4
69
Workout 7
Smith Machine
Kneeling Kicks
1 4 sets, 10-12 reps 2-0-2-0 Upper Glute
(double pulse on
contraction)
2 Reverse Hack Squats 3 sets, 12-15 reps 3-0-1-0 Lower Glute
3 Hip Thrusts (Barbell) 3 sets, 10-12 reps 2-0-2-0 Lower Glute
Banded Sidewalk
4
Lever Standing Hip

Version 1 or 2
Dumbbell Goblet
6 Squats 3 sets, 10-12 reps 3-0-1-0 Lower Glute
70
Workout 8
= Drop Set
Banded Kick Backs

2 (double pulse at 3 sets, 12-15 reps 2-0-2-0 Upper Glute
bottom)
Lever Standing Hip

Version 1 or 2
Smith Sumo Squats

5 (keep feet in front and 3 sets, 12-15 reps 3-0-1-0 Lower Glute
sit back)
Stiff Leg Deadlift Sumo

6 Stance (Dumbbells or 3 sets, 8-10 reps 3-0-1-0 Lower Glute
Weighted Bar)
71
Workout 9
Hip Thrusts with

1 Barbell (double pulse 4 sets, 10-12 reps 2-1-2-1 Lower Glute
on contraction)

2 Upper Glute
Abduction

3
Smith Machine
5
72
Workout 10
= Drop Set

1 Outer Glute
(Diagonal)

2 Lower Glute
Lunges
Lever Standing Hip

Version 1 or 2
5 Stiff Leg Deadlift 3 sets, 12-15 reps 2-1-2-1 Lower Glute
Dumbbell Goblet
6 Squats (double pulse 3 sets, 12-15 reps 2-0-2-0 Lower Glute
at the bottom)
73
Workout 11
Hip thrusts (Banded & 4 sets, 10-12 reps 2-0-2-1

1 Lower Glute
Single Leg)
Cable Kick Backs 4 sets, 12-15 reps 2-0-2-0

2 Upper Glute
(Straight Back)
Lever Standing Rear

3
Kick Machine 3 sets, 12-15 reps 3-0-1-0 Lower Glute
Banded Sidewalk 3 sets, 12-15 reps 2-0-2-0

4 Outer Glute
Glutes
Stiff Leg Deadlift

(Dumbbells or
5 3 sets, 12-15 reps 2-0-2-0 Lower Glute
Weighted Bar) (double
pulse at the bottom)
6 Dumbbell Sumo Squat 3 sets, 12-15 reps 2-0-2-0 Lower Glute
74
Workout 12
Banded Donkey Kicks

1 (double pulse on 4 sets, 10-12 reps 3-0-1-2 Upper Glute
contraction)
Dumbbell Glute Bridge

contraction)
Reverse
3 Hyperextension 3 sets, 12-15 reps 2-0-2-0 Lower Glute
Machine

4 Lower Glute
(Smith Machine)
Smith Sumo Squats

5 (keep feet in front and 3 sets, 12-15 reps 3-0-1-0 Lower Glute
sit back)
75
10 Glute Programs for
Home Workouts
(Dumbbells and Bands Only)
The workout programs listed below incorporate compound movements, which
may engage your quadriceps in some exercises. These workouts can be
utilized to build your quadriceps in addition to your glutes. However, if your
goal is to specifically isolate and target your glutes without engaging your
quads, we recommend using the glute isolation exercises outlined above.
The exercises below can be customized with changes to reps, tempo or by

additional variables. If any machines or equipment for an exercise are not
available, they can be replaced with alternative exercises. Please refer to the
exercise list provided above for proper execution details and a comprehensive
overview of the targeted muscle groups associated with each exercise.
For optimal results, it is recommended to take at least 1-3 rest days between
each glute training session. The following workout routines may be performed
in any sequence according to personal preference.
76
Workout 1
= Superset
Hip Thrusts
1 (Staggered Stance 4 sets, 12-16 reps 2-0-2-0 Lower Glute
with Dumbbell)
Stiff Leg Deadlift

3

4 Outer Glute
Glutes
Dumbbell Goblet 3 sets, 10-12 reps 2-1-1-1

5 Lower Glute
Squats

6
(double contraction at
the bottom)
77
Workout 2
= Superset
Banded Side Lying Hip

2
Ranges 3 sets, 8-10 reps 3-0-1-0 Outer Glute
Lateral Lunges 3 sets, 10-12 reps 2-0-2-0

4 Outer Glute
(Dumbbell)
78
Workout 3
Glute Bridge (Banded 4 sets, 10-12 reps 3-0-1-2

1 Lower Glute
& Single Leg)
Dumbbell Sumo Squat

3 (double pulse at 3 sets, 8-10 reps 2-0-2-0 Lower Glute
bottom)
Lateral Lunges
4
(Dumbbell) 3 sets, 15 reps 2-0-2-0 Outer Glute
79
Workout 4
= Superset

3
Stiff Leg Deadlift-

4 Sumo Stance 3 sets, 10-12 reps 2-0-2-0 Lower Glute
(Dumbbells)

6 Lower Glute
Glutes
80
Workout 5
Side Banded Lying Hip

2
Abduction 3 sets, 12-15 reps 2-0-2-0 Outer Glute
Hip thrusts (Dumbbell 3 sets, 8-10 reps 2-1-2-0

3 Lower Glute
& Banded)
Squats with Dumbbell 3 sets, 12-15 reps 2-0-2-0

5 Lower Glute
81
Workout 6
= Superset
Weighted Single Leg 4 sets, 8-10 reps 3-1-1-0

1 Lower Glute
Glute Bridge
Hip Thrusts
3
(Dumbbell & Banded) 3 sets, 10-12 reps 2-1-1-1 Lower Glute
Side Banded Lying Hip 3 sets, 12-15 reps 2-0-2-0

5 Outer Glute
Abduction
Stiff Leg Deadlift

6 (Dumbbells) (double 3 sets, 10-12 reps 2-0-2-0 Lower Glute
82
Workout 7
= Superset
1 Banded Donkey Kicks 3 sets, 10-12 reps 3-1-1-1 Outer Glute
Dumbbell Goblet
3
Squats 3 sets, 10-12 reps 2-1-1-1 Lower Glute
Stiff Leg Deadlift-Sumo

4
Stance (Dumbbells) 3 sets, 8-10 reps 3-1-1-1 Lower Glute
Banded Side to Side 3 sets, 12-15 reps 2-0-2-0

5 Lower Glute
Squats
Stiff Leg Deadlift

6 (Dumbbells) (double 3 sets, 12-15 reps 2-0-2-0 Outer Glute
83
Workout 8
Hip Thrusts (Staggered 3 sets, 10-12 reps 3-1-1-1

2 Lower Glute
Stance with Dumbbell)
Pulse Squats with

3 Dumbbell (3 pulses at 3 sets, 12-15 reps 3-0-1-0 Lower Glute
the bottom)
Stiff Leg Deadlift

6 (Single leg with 3 sets, 12-15 reps 3-0-1-1 Outer Glute
Dumbbell)
84
Workout 9
Hip Thrusts 4 sets, 12 reps 2-1-2-0

1 Lower Glute
(Banded & Single Leg)
Banded Side Lying Hip 3 sets, 10-12 reps 2-0-2-0

2 Outer Glute
Ranges
Banded Side to Side

3
Squats 3 sets, 10 reps 2-0-2-0 Lower Glute
Weighted Frog Pumps

4 (double pulse at 3 sets, 12 reps 2-0-1-2 Lower Glute
bottom)
Dumbbell Goblet 3 sets, 15 reps 2-1-1-1

5 Lower Glute
Squats
Cable Kickbacks 3 sets, 12 reps 2-0-2-0

6 Upper Glute
(Diagonal)
85
Workout 10
Hip Thrusts (Staggered 4 sets, 10 reps 2-1-2-0

1 Lower Glute
Stance with Dumbbell)
Lateral Lunges 3 sets, 12 reps 2-0-2-0

2 Outer Glute
(Dumbbell)
Dumbbell Sumo Squat

3
(triple pulse at bottom) 3 sets, 12 reps 2-0-2-0 Lower Glute
Hip Thrusts (Dumbbell

4
& Banded) 3 sets, 12 reps 2-0-2-0 Lower Glute
Cable Kickbacks
5 (Straight Back) (double 3 sets, 10 reps 2-0-2-0 Upper Glute
Stiff Leg Deadlift

6 (Single leg with 3 sets, 12 reps 3-0-1-0 Lower Glute
Dumbbell)
86
Dear Valued Reader,
First and foremost, we would like to extend our deepest gratitude

for purchasing "Building the Ultimate Bikini Athlete's Glutes: A
Comprehensive Guide" by Team Atlas and James Ayotte. Your
support means the world to us and allows us to continue sharing
our knowledge and passion for fitness with others like you.
Embarking on this journey to sculpt the perfect glutes is no small

feat, and we commend your dedication and commitment to
personal growth and improvement. We hope that this ebook has
provided you with the necessary tools, techniques, and insights to
achieve your fitness goals and become the ultimate bikini athlete
you've always dreamed of being.
As you progress on this exciting journey, remember that

consistency, determination, and a positive mindset are essential
factors to achieving success. We have no doubt that with your
unwavering dedication, you will reach new heights in your fitness
journey and inspire others to follow in your footsteps.
Once again, thank you for choosing our ebook and trusting us to be
a part of your transformation. We encourage you to share your
progress, experiences, and insights with the fitness community, as
your story may be the spark that ignites someone else's journey.
If you have any questions, concerns, or simply want to share your

success, please do not hesitate to reach out to us. We are here to
support you every step of the way and celebrate your victories.
Wishing you the very best in health and fitness,

Team Atlas and James Ayotte
Clickable icons that will link you to the Team

Atlas website, Instagram & Facebook pages.

Gilete Guide James Ayote

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Building the

Ultimate Bikini Athlete’s

Fundamental Principles for Effective Glute Training……………………………………………………6

7 Upper Glutes (Gluteus Medius) Targeted Exercises……………………………………………………18

19 Glute Workouts for Isolating Glutes…………………………………………………………………………………………

Fundamental Principles for Effective Glute Training

3. Focus on the negative phase of each exercise, as it is a critical factor in building

Anterior Pelvic Tilt Neutral Pelvis Position Posterior Pelvic Tilt

To train glutes effectively, it's important to maintain a neutral pelvis position or

2. Using resistance bands for training glutes can be a beneficial addition to a

3. Incorporating advanced training techniques, such as pause reps, iso holds,

a. Pause reps involve holding the weight at a specific point in the

b. Iso holds involve holding a static position (such as the top of a

d. Supersets involve performing two exercises back-to-back with little to

e. A cluster set is a training technique that involves performing a set of

f. AMRAP stands for "as many reps as possible." This involves

1. Normal tempo: This involves lifting the weight in a controlled manner,

1. Concentric phase: This is the lowering or lengthening phase of the exercise,

The glutes, or the buttocks, are made up of three

Gluteus Maximus Gluteus Medius Gluteus Minimus

3. The Gluteus Minimus (outer glutes) plays an important role in glute

1. Providing support to the lower back and core muscle.

CODE Atlas CODE Atlas

TAP TO SHOP TAP TO SHOP

7 Upper Glutes (Gluteus Medius) Targeted Exercises

To perform banded kickbacks,

To perform banded donkey

To perform banded up and

To perform cable kickbacks,

To perform quadruped cable

To perform reverse hypers on a

To perform Smith machine

To perform the abduction

To perform banded sidewalk

To perform banded diagonal kicks,

To perform banded fire hydrants,

To perform banded side lying hip

To perform banded clams, start

To perform banded side kicks,

To perform cable sidekicks,

To perform cable kickbacks, attach a

To perform lateral lunges with a

To perform side banded lying hip

To perform barbell bench lateral

To perform banded side to side

To perform Bulgarian split squats with

To perform Bulgarian split squats on

To perform the cable pull through,

To perform dumbbell glute bridges, lie

Hip Thrusts To perform hip thrusts on a machine,

To perform hip thrusts with a dumbbell

To perform banded and single leg hip

To perform hip thrusts with a barbell,

Hip Thrusts To perform staggered stance hip thrusts

Hip Thrusts To perform hip thrusts on the Smith

Hyperextension To perform hyperextension machine

To perform kick backs on the machine,

To perform the lever standing rear kick

Lever To perform the lever standing hip

Lever To perform the lever kneeling reverse