The Men's Fitness Body Focus workouts target each part of your body in turn. Work your way through the series and you'll develop strength and muscle mass across your body.
Part 2 of our glutes workout uses more explosive movements and mass-building exercises to strengthen your glutes, making you more powerful and able to lift more weight.
How to do this workout
Workouts 1 and 2 are designed as two separate workouts to be done on different days. Leave two to three days between each one to give your muscles time to recover properly. You can add the workouts into a longer gym session or just keep it short and focus on maintaining intensity throughout the three exercises.
1 Stiff-legged deadlift
Sets 3 Reps 10
Back straight, shoulders back, head up. Brace your core, then bend at the hips without rounding your back. Stop when you feel a good stretch in your glutes and hamstrings, then stand up again.
Why it works Deadlifting with almost straight legs focuses the effort on the glutes, while the hamstrings are recruited to help lift more eight and maximise the potential for muscle growth.
2 Barbell hack
Sets 3 Reps 10
Brace your core, then lower into a squat, keeping your back straight. You won’t be able to drop as low as normal. Stop before your thighs are level with the floor and drive back up.
Why it works Changing the pelvic angle and placing the weight behind and below you emphasises the load placed on the glutes for better results in less time.
3 Dumbbell Bulgarian split squat
Sets 3 Reps 8 each side
Use your left leg mainly for balance as you lower into a squat. Keep your body upright and your knee in line with your foot. Complete eight reps, then do eight with your left foot forward.
Why it works By de-activating one side of your body, you are asking your glutes on the other side to control your alignment during the exercise.
Stretch
Sit on the floor and cross your right leg over your left. Place your left hand on your right knee and grab your left foot with your right hand. Pull gently until you feel the stretch in your glutes. Hold for ten to 30 seconds. Repeat five times and then swap sides.
