How To Develop Great Glutes: Intermediate

Type: Single Muscle Group
Level: Intermediate
Days per week: 1 day
Sex: Male & Female
The way to get great glutes is easy if you have a plan. It is important to tone and shape the muscle through exercise and lose the extra body fat through a combination of cardio workouts and a proper diet. You cannot burn the extra fat off of the area by working the muscle unusually hard and you can’t spot reduce either. Beginners can work their legs 2-3 times a week, sometimes even more, because the workload intensity is less. This is due to the fact that most beginners cannot use heavy weights, thus, they need less time to recover.

Day 1

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Dumbbell rear lunge

Sets: 3-4 Reps: 15 each leg

Dumbbell squat

Sets: 3-4 Reps: 15

Leg press

Sets: 3-4 Reps: 15 each leg

Glute kickback

Sets: 3-4 Reps: 15 each leg

Butt lift (bridge)

Sets: 3-4 Reps: 15

One-legged cable kickback

Sets: 3-4 Reps: 15