Women’s 3-Day Glute Building Workout

Want to glute building workout? We’ve outlined the body-building principles in our article so you can follow a plan that involves the full-body resistance training. Alongside two improved exercises, you will find a bonus workout to get those glutes firing!

Workout Description

Missing training sessions can be difficult for athletes. For example, if you are an athlete and you have to take time away from the gym, it can result in a loss of performance and stamina the next time you train. Missing workouts can also lead to injuries that would otherwise not occur. Jumping on a trainer or coach is another good option, but they often come in at a higher price.

Even if you can get in three workouts a week, there are some areas that you want to focus on more than others. For most women, the glutes are one of those muscle groups. This 3-day program allows almost anyone with access to a gym and a power rack to train those muscles effectively and safely. It also offers ample opportunity to maximize the potential of those glutes. 

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Prioritization of the Glutes

These workouts are designed specifically for the beginning of your session to help you just stay motivated and focused. By training them first, you can actually focus on what your body needs to work on so that you’re able to reach satisfactory results without as much effort. The Yoga Dog is the latest thing to fuel those sculpted thighs and glutes. Over time, you’ll see progress and feel the increased levels of strength in your body.

Keys to This Program

Glute Building Workout

The workouts below are designed to take about 30 minutes each. The exercises, which include glute-focused movements, allow for various amounts of rest. This helps you to “complete” all three workouts in one hour each.

There are no machine movements in this program, making it versatile. You might complete it at your home or office, but no matter where you work out there will be little to no modifications needed to make it perfect for a workout.

It’s important to take at least 24 hours in between each workout for proper recovery. This can’t be achieved by doing full-body workouts. Not only does this type of training give the body an exhaustive work out, it is also recommended that you take the time off recommended to allow your body a chance to recover.

Accessory Workouts

The two accessory workouts included are short by design. They should be performed on a day that you do cardio only or an off day if you feel you need them. If you decide the full-body workouts are enough, then don’t worry about completing the accessories.

If you want to switch up your workout routine, you can vary it each session. One is more routine to you than the other, then do it just once. If you really like one particular workout but want to switch things up for the second session, then do it. That’s totally doable too! Follow a similar training schedule and maximize your potential by working out on two days per week.

Example Week – Beginner

  • Monday: Workout 1
  • Tuesday: Off 
  • Wednesday: Workout 2
  • Thursday: Off
  • Friday: Workout 3
  • Saturday: Off
  • Sunday: Off

Example Week – Intermediate/Advanced

  • Monday: Workout 1
  • Tuesday: Off or Accessory Workout 1
  • Wednesday: Workout 2
  • Thursday: Off or Accessory Workout 2
  • Friday: Workout 3
  • Saturday: Off
  • Sunday: Off

Full-Body Workout 1

These two movements should be done properly, in order to maximize their effectiveness. You can start with one at a time and then switch to the other once you feel more comfortable.

Place the barbell in a position that you’re most comfortable with. If you need to, use a towel for your stability, but don’t worry about it too much because it’s really important that you can maintain good form throughout. When you’re lifting weights, you should really get the most out of your muscles by making sure they are contracting. When you lower the barbell back down, make sure these muscle groups start to relax.

An hyper extension is an exercise that primarily targets the lower back. It isolates and works muscles in the back by stretching them out to 45 degrees, then contracting them when you raise your body up. Your torso should be in a vertical position before lowering yourself back down. If you don’t have space for one of the devices mentioned above, an adjustable bench would also work well.

The rest of the workout includes one core movement as well as movements for the rest of the body.

Full-Body Workout 2

Start with a simple squat for 2-3 sets of 10 reps. Once you feel ready, build up to a wide squat hold where you hold it briefly and then come back down. Perform these two exercises in order to maximize your mind-muscle connection.

Good morning! This will benefit your glutes and hamstrings since they are the primary muscles involved in this exercise. The last thing you want is to go too hard or you may cause permanent damage. If you feel like the weight is too heavy for you or your lower back is sore, try using a belt on the few reps you choose.

This is a bodyweight version of an exercise designed to improve your glutes, hamstrings, adductors, and lower back muscles. Hold the contraction at the top for one second during each set.

The next two movements in this program will also train the glutes in a secondary role. The rest of the workout is below.

Full-Body Workout 3

This last exercise will put your muscles through extremes with a killer pounding of contraction followed by jump and hop movements.

Holding a bridge can help improve stability in your glutes. If you need to use dumbbells or a barbell, that’s fine. For more advanced bridges, try these moves:

Curtsy Lunge – If you haven’t tried these, they may appear silly. Don’t knock them until you try them! They are challenging and will be even more so after the glutes had been pre-exhausted by the bridges. Don’t attempt to set the back foot in front of the body and follow that into a plié. Hips may be the foundation of any movement, but it’s important to train without aggression and make mistakes. Focus on contracting the glutes while still controlling and creating momentum. Raise the leg slowly up to height, then lower it slowly down.

The next two exercises are lower-body focused. With the glutes being challenged in the first two movements, the quads and hamstrings will likely be able to work harder on their own.