Glutes Activation and Strength at Home

This workout first starts by warming up the glutes and getting them fired up, moves on to a strength component and then some more activation work to finish

Glutes

Warm up

4 sets 20 each side use loop band if possible

Donkey Kick

Superset with

Fire Hydrant

6 sets, Set 1- 15 Reps, Set 2-10 Reps , Set 3- 8 Reps, Set 4- 8 Reps, Set 5- 10 Reps, Set 5-20 Reps.

(Increase weight as decrease reps, decrease weight as increase reps)

Hip Thrusts

Front foot elevated split squat (each leg)

3 sets 10-12

Landmine Full Squats

3 Sets 15, each leg

Hight box SIDE step up (each side, leave leg on at all times, each leg at a time)

2 sets 20

Reverse back extensions (Lay flat face down on a bench, hips at the end of the bench, lower legs onto the floor and holding on bring legs up)

1 Set 30

Swing Lunges (back lunge swing into front lunge, count to 30 for each leg)