PUBLISHED ON Nov, 15, 2024
Ultimate Glute Gains Workout
Ready to take your glute gains to the next level? This workout is designed specifically for those who want to strengthen, shape, and grow their glutes—right from home!
With a mix of high-rep endurance work, heavy lifts, and intense drop sets, this ultimate glute workout hits every angle of your glute muscles to maximize results. Let’s dive in!
1. 90-Degree Back Extension
Sets: 4
Reps: 12-15
How To:
- Set up your Hyper Pro to 90 Degree Back Extension Mode.
- Using the silver step-rod, get onto the Hyper and insert your feet in between the ankle rollers.
- Your hips should be resting just above the back extension pads.
- Tuck your chin to your chest and round your shoulders forward slightly for the most glute bias.
2. Hip Thrust
The hip thrust is the king of glute exercises, known for driving major growth. Load up the bar and plant your shoulders on a bench. Push through your heels, lifting your hips to fully activate your glutes at the top. Hold the contraction for a moment before lowering, keeping the movement controlled and focused on your glutes.
Sets: 4
Reps: 8-10
How to:
- Set your Hyper Pro up into Hip Thrust Mode.
- Sit on the floor in front of the Hip Thrust attachment and lean your shoulders onto it.
- Use your glutes to push up into a bridge position with your feet planted onto the floor.
- Play around with the foot positioning until you feel it in your glutes the most.
Drop Set on Last Set: On your final set, once you hit your target reps (8-10), reduce the weight by 10-20 pounds and continue until failure. This extra challenge will help you push your glutes to their limit, maximizing strength and growth.
3. Bulgarian Split Squat
Pair your hip thrusts with Bulgarian split squats for an extra glute burn! Place one foot behind you on a bench and lower into a squat, pushing through the heel of your front leg. This variation shifts more focus to the glutes by leaning slightly forward.
Sets: 4
Reps: 8-10 per leg, with a drop set to failure on the last set
How to:
- Keep your Hyper Pro in Hip Thrust Mode.
- Stand in front of the hip thrust attachment.
- Place one foot on top of the hip thrust attachment.
- Shift your weight into the other leg and bend down like a squat until your back leg knee touches the floor.
- To target the glutes more, slightly hinge forward while keeping your back straight.
Drop Set on Last Set: On your last set, once you hit 8-10 reps, drop the weight by 10-20 pounds (or to bodyweight) and continue until failure. This will activate and fatigue the glutes thoroughly, making sure you get the most out of the movement.
Pro Tip:
- Keep your reps slow and steady to maximize tension on the glutes throughout the movement.
4. Hamstring Curl
This move is great for supporting glute development by strengthening the hamstrings, which play a vital role in stabilizing the glutes.
Sets: 4Reps: 20 (light weight)
How to:
- Attach the Leg Developer to your Hyper Pro.
- Use the green knob to incline the Hyper Pro to 20°
- Lay belly-down onto the Hyper Pro with your legs inserted into the Leg Developer just like a Hamstring Curl machine.
- Use light enough weight that allows you to keep your glutes contracted through the entire movement.
5. Reverse Hyper
The Reverse Hyper is effective for strengthening the glutes while promoting recovery and blood flow to the low back. Which makes a great finisher to any good glute day!
Sets: 4
Reps: 20
How to:
- Set your Hyper Pro to GHD mode by using the green knob and blue knob to lift both ends of the machine to 45°.
- Insert the GHD attachment into the main frame of the Hyper Pro and adjust to your unique height settings.
- Use the handles on the footplate to hoist yourself up onto the GHD attachment.
- Allow your legs to rest and find a comfortable starting position.
- To start the movement, contract your glutes and lift your legs up as high as you can. Maintain a strong glute contraction throughout the entire movement.
- Slowly lower your legs back to the starting position.
Conclusion
Full workout for quick reference 👇
- 90 Degree Back Extension 4 x 12-15
- Hip Thrust 4 x 8-10
- Bulgarian Split Squat 4 x 8-10
- Hamstring Curl 4 x 20
- Reverse Hyper 4 x 20
While working out isn't the only factor to consider when you want bigger glutes, it is a very important one!
Adding this workout to your routine 2-3 times/week will work to increase glute strength and size over time. For best results, track your progress and the weight that you are doing for each movement. Over time you will want to be slowly increasing the amount of weight you can do for each movement.
We really hope you enjoyed this workout—if you want to keep getting more Hyper Pro workouts, make sure you subscribe to our newsletter!
If you are ready to take your glute training to the NEXT LEVEL; the Hyper Pro is just the tool you need.
With 9 different machines in one, 25+ different movements, the Hyper Pro is the worlds best posterior chain training machine.
Get yours today for $300 OFF when you bundle the Hyper Pro + Leg Developer!
