BEST EVER GLUTES Program 

FREE WORKOUT

This is a results-driven, progressive overload program built specifically for women who want fuller, rounder, stronger glutes - without neglecting the rest of the body.

Warm Up 1

HIP CIRCLES

  • 30 sec ea
  • 1 set
  • 0 sec rest

Warm Up 2

leg swings

  • 30 sec ea
  • 1 set
  • 0 sec rest

Warm Up 3

BANDED FIRE HYDRANTS

  • 15 reps ea
  • 1 set
  • 1 min rest

Exercise 1

glute bridge

  • 20 reps
  • 3 sets
  • 45 sec rest

Exercise 2

banded hip abductions mhp

  • 20 reps
  • 3 sets
  • 1 min rest

Exercise 3

BULGARIAN SPLIT SQUAT

  • 12 reps
  • 3 sets
  • 1 min rest

Exercise 4

BANDED KICKBACKS MHP

  • 15 reps
  • 3 sets
  • 1 min rest

Exercise 5

frog pump

  • 25 reps
  • 3 sets
  • 45 sec rest

Exercise 6

side lying hip raise dbo

  • 15 reps ea
  • 2 sets
  • 45 sec rest

If you enjoyed this workout and you're ready to commit to growing your glutes, you're in the right place.


Join Booty By Jacks and get access to Best Ever Glutes, alongside our other goal-focused programs, with everything you need to train with purpose and keep progressing. 

JOIN THE BBJ COMMUNITY