FM 102 GLUTES

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1

Butt Lift (Bridge)

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

12 Reps

12 Reps

12 Reps

12 Reps

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Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly go back to the starting position as you breathe in. Variations: You can perform this exercise one leg at a time.

Rep information

This is a nice warm up and will get your glutes activated. really squesse your cheeks like hell at the top of each rep.

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2

Barbell Hip Thrust

Warm up sets =

1 Warm up set

Working sets = 

5 Working sets

25 Reps

15 Reps

12 Reps

10 Reps

8 Reps

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Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

Rep information

This for me is the best butt exercise there is! In time you should be able to load this up pretty heavy. Like all glute exercises, squeeze at the top of each rep.

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3

One-Legged Cable Kickback

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

View instructions

Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly kick the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position. Repeat for the recommended amount of repetitions. Switch legs and repeat the movement for the other side. Variations: You can perform this exercise with exercise bands.

Rep information

Alternatively use kickback machine.

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4

Ankle On The Knee

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

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From a lying position, bend your knees and keep your feet on the floor. Place your ankle of one foot on your opposite knee. Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.

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5

Thigh Abductor

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

Follow instructions below.

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To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position. Slowly press against the machine with your legs to move them away from each other while exhaling. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary to prevent any injuries from occurring. Repeat for the recommended amount of repetitions.

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6

Thigh Abductor

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

Rep information

Set your ass off the machine, lean forward (hold on to the console if you want) and really concentrate on the top of the rep. Don't go close to closing the paddles at any time. As you stretch outwards you should feel the outside of your butt burning!

15 Reps

15 Reps

15 Reps

15 Reps

View instructions

To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position. Slowly press against the machine with your legs to move them away from each other while exhaling. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary to prevent any injuries from occurring. Repeat for the recommended amount of repetitions.

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7

Walking Lunge With Overhead Weight

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

10 Reps

10 Reps

10 Reps

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Select a plate that you’re able to hold overhead for a time of at least 30 seconds. Grasping the plate with both hands, raise it overhead until your arms are fully extended. Stand with your feet shoulder-width apart, arms fully extended overhead. This will be your starting position. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg. Repeat for recommended number of repetitions.

Rep information

Follow instructions below.

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8

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Working sets = 

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Rep information

Follow instructions below.

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9

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

Follow instructions below.

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10

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

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11

Warm up sets =

0 Warm up sets

Working sets = 

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12

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

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