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Heavy Power Glutes and Abs!

48 min
 · 
8 exercises
Here we go! Glutes and abs will be on fire with these ones! Get to it!
Sumo Barbell Squats
2 sets
12 reps
40 sec rest
Warm up with these, make that stance wide! Make these light!
1:00 rest
Sumo Barbell Deadlift
4 sets
8 reps
90 sec rest
Get some big lifts here!
1:00 rest
Leg Press
4 sets
10 reps
90 sec rest
Take a wide stance on the leg press and go super low so that you ignite those glutes! Go heavy!
1:00 rest
Barbell Hip Thrusts
3 sets
10 reps
60 sec rest
Tense with every rep for a full second at the top!
1:00 rest
Adductor Knee Raises
3 sets
24 reps
60 sec rest
Finish up with these, 12 reps per leg!
1:00 rest
Decline Bench Crunches
1 sets
50 reps
Hit these with minimal rest!
1:00 rest
Seated Bench Leg Pull-Ins
3 sets
12 reps
45 sec rest
Hold a dumbbell between your feet that forces you to fail (with good form) at 12 reps.
1:00 rest
Ab Roller
4 sets
30 secs
30 sec rest
Close today with some time-on, time-off work!
Heavy Power Glutes and Abs!
48 min
 · 
8 exercises
Here we go! Glutes and abs will be on fire with these ones! Get to it!
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Sumo Barbell Squats
2 sets
12 reps
40 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Warm up with these, make that stance wide! Make these light!
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings
  1. Set a barbell on a rack at your shoulder height.
  2. Step under the bar and rest the back of your shoulders against the bar. Do not put the bar on your neck.
  3. Hold on to the bar using an overhand grip so that your palms are facing forward.
  4. Lift the barbell off the rack by pushing up with your legs while straightening your torso.
  5. Step away from the rack and position your legs in a wider than shoulder width position and with your toes slightly pointed out.
  6. Keep your head up and look straight ahead at all times, as looking down will put you off balance.
  7. Ensure your back is straight. This is the start position.
  8. As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up.
  9. Continue down until the angle between you upper legs and calves is slightly less than 90-degrees . As a guide, the front of your knees should be in line with your toes. Do not allow your knees to extend out beyond your toes.
  10. Hold for a count of one.
  11. As you exhale, raise the bar back to the start position, by pushing through your heels as you straighten your legs.
  12. Pause for a count of one.
  13. Repeat.

This is an exercise which carries some risk. If you have back issues, substitute this exercise for the dumbbell squat or leg press instead. Never slouch your back forward as this can cause back injury. This exercise is best performed inside a squat rack for safety purposes.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand up straight with a tight core and flat back.
  2. Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
  3. Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
  4. Complete this wide stance squat by having your thighs come parallel with the ground.
  5. Pause and slowly return to the starting position without locking your knees.
  6. Repeat.
Rest
0:00
next up
Sumo Barbell Deadlift
Next
Sumo Barbell Deadlift
4 sets
8 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Get some big lifts here!
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves, Lower Back
  1. Place a loaded barbell in front of you. Position your feet wider than shoulder width. Have your toes pointing out away from the body. Tighten the core and straighten the lower back.
  2. Bend at the knees, lowering your hips down above parallel. Take hold of the barbell with an overhand grip at shoulder width. Focusing the tension in your hamstrings, pull the barbell up. Be sure to keep the barbell close to your body.
  3. Drive your hips forward at the top of the movement. Slowly reverse the movement and lower the barbell while maintaining a flat back.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
  1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
  2. Stand facing the barbell with your legs about 4-6 inches from the bar.
  3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
  4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
  5. Keep your arms fully extended and stand up with the barbell.
  6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
  7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
  8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Rest
0:00
next up
Leg Press
Next
Leg Press
4 sets
10 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Take a wide stance on the leg press and go super low so that you ignite those glutes! Go heavy!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
  1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
  2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
  3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
  4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
  5. Repeat.
  6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
  1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
  2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
  3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Rest
0:00
next up
Barbell Hip Thrusts
Next
Barbell Hip Thrusts
3 sets
10 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Tense with every rep for a full second at the top!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Sit on a padded surface with your legs out in front of you and the knees bent. Make sure your back is against a secured bench. Lay a barbell across your lap.
  2. Focusing the tension in the glutes, raise your hips skyward, moving the bar up with you.
  3. Pause when you feel the contraction in your glutes then slowly lower yourself to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Lower Back
  1. Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
  2. Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring the plate up and on to your pelvic area.
  3. Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Raise your hips up, creating a straight line from your head to your knees.
  4. Slowly lower your hips and repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Quadriceps
  1. Lay down on an exercise mat with your feet flat on the floor and your knees pointing upwards bent at a 90 degree angle.
  2. Place a resistance band across your hips and pin it down to the ground using your hands at either side.
  3. Raise your hips upwards until a straight line is formed from your knees to your shoulders.
  4. Hold this extended position for 1 second before slowly lowering your hips down to the starting position.

Do not perform if you suffer from hypertension.

Rest
0:00
next up
Adductor Knee Raises
Next
Adductor Knee Raises
3 sets
24 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Finish up with these, 12 reps per leg!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle.
  2. Try to relax your core so that your back and abs are in a natural position.
  3. Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
  4. Now raise your right thigh out to the side, keeping the hips still.
  5. Kick your raised leg straight back slowly until it is in line with your torso.
  6. Reverse the movement to return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
  1. Lie on your right side on top of a yoga mat or other soft surface.
  2. Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
  3. Slowly lift the left leg into the air, keeping it straight during the exercise.
  4. Slowly lower your left leg. Complete the set then repeat with the other leg.
Rest
0:00
next up
Decline Bench Crunches
Next
Decline Bench Crunches
1 sets
50 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Hit these with minimal rest!
Primary muscle group(s):
Abs
  1. Position yourself on a decline bench so that your feet are secured by the pads. Lay back and place your arms across your chest or behind your head.
  2. Begin the movement by pulling yourself up by your abdominals. Do not force yourself up by pulling on your neck. Let your abs do all the work.
  3. Once at the top, slowly lower yourself back down. Again, focus on the abs doing all of the work. Repeat by bringing yourself back up.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie face up on with a medicine ball between your hands and your arms extended behind you. Keep your arms and legs straight and then raise your feet an inch off the floor.
  2. Raise your torso and legs up at the same time and touch the medicine call to your feet. Hold for a moment.
  3. Lower down to starting position with arms and ball behind your head.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie flat on an exercise mat, extending your arms straight back behind your head.
  2. Fully extend your legs also. This is the start position.
  3. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
  4. At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
  5. Your arms should be fully extended, parallel to your legs.
  6. Your upper body should be raised off the floor.
  7. Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
  8. Repeat.
Rest
0:00
next up
Seated Bench Leg Pull-Ins
Next
Seated Bench Leg Pull-Ins
3 sets
12 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Hold a dumbbell between your feet that forces you to fail (with good form) at 12 reps.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Sit on the end of a bench with your legs fully extended in front of you angled towards the floor slightly.
  2. Grip the sides of the bench for stability.
  3. Leaning back to about a 45-degree angle from the bench. This is the start position.
  4. Pull your knees in toward you at the same time moving your torso towards them. Make sure you exhale as you perform this part of the movement. Hold for a count of one.
  5. Return to the start position by extending your legs out and relaxing your abdominal muscles. Breathe in as you do this. Pause and repeat.

This exercise can also be performed on the floor by placing your arms to the sides and raising your legs off the floor slightly. slightly over the floor. More advanced athletes can use a dumbbell between their feet or attach a pulley to them for added resistance.

Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie flat with hands under your buttocks.
  2. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
  3. Hold and then slowly return to starting position.
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
  2. Legs straight out in front of you, ankles together and feet slightly off the floor.
  3. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
  4. Return to starting position.
Rest
0:00
next up
Ab Roller
Next
Ab Roller
4 sets
30 secs
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Close today with some time-on, time-off work!
Primary muscle group(s):
Abs
Secondary:
Biceps, Shoulders
  1. Kneel on the floor on all fours and place the ab roller in front of you.
  2. Grab hold of either end of the roller with each hand.
  3. Engage your abs and slowly roll the roller forward in a straight line until your body stretches in a straight position.
  4. Try to roll down as far as you can without touching the floor.
  5. Inhale in as you roll down.
  6. Pull yourself back to the starting position by exhaling and rolling back slowly. Maintain tight abs throughout the movement.
Primary muscle group(s):
Abs, Glutes & Hip Flexors, Lower Back
Secondary:
Biceps, Calves, Chest, Forearms, Shoulders
  1. Stand tall with your legs extended straight.
  2. Bend over from the hips and touch the floor with your palms flat on the floor.
  3. Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.
  4. Take small steps and walk your feet to your hands.
  5. Continue for the desired amount of repetitions and then straighten up to the starting position.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie flat on an exercise mat, extending your arms straight back behind your head.
  2. Fully extend your legs also. This is the start position.
  3. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
  4. At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
  5. Your arms should be fully extended, parallel to your legs.
  6. Your upper body should be raised off the floor.
  7. Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
  8. Repeat.
Primary muscle group(s):
Abs
  1. Lie down on a padded surface. Have your arms extended above your head with your feet straight out in front of you. Point the toes down and forward.
  2. Begin the movement by contracting the core. Simultaneously, move the hands and feet up. Keep the legs and arms straight.
  3. With your gaze straight ahead, bring your chest and legs off of the ground, focusing all of the tension in your core. Hold this position for as long as you can. Afterward, slowly return to the starting position.
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