05/01/2026
A niche little glute day with some fun machines, but I’ll give you the alternatives for a commercial gym too ⤵️ Let’s get it!!! 🍑
1️⃣ Donkey Kickbacks 12-15 x4 -> you can also do this on the smith machine or with a cable/ankle strap on a bench (I’ve posted this before)
2️⃣ Machine RDL’s 10-12 x4 -> this also works well with a belt squat machine (Pit Shark RDL) or the smith, or a diff RDL machine
3️⃣ DB Bulgarian Split Squats 10-12 x4 -> LOVED angling my toes up with the little wedge but if you don’t have one, a small 2.5lb plate under the toes will help put the weight right on your front glute too
4️⃣ Hip Abduction xx Reverse Hip Adduction Superset 12-15ea x4 -> I love doing these together. You hit every single glute muscle in one go 🤩
5️⃣ Assisted Nordic Curls 10-12 x3 -> you can assist with a band instead at the smith machine or squat rack, and just go down from your knees with the band supporting you at the hips
You can and should add 3-4 sets of Hip Thrusts (machine, barbell, smith or DB single leg) in there if you can to make this even more killer, but I was already too sore this day!
Make sure to save for your next Glutes & Hams sesh 🔥
