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  • Writer's pictureRaya Singh

Glute Workout with Weights Pumping Iron on the Go

Greetings from Portugal! I started this morning with a killer glute routine at the Hotel Gym. After I finished it felt great on my body!

Glute muscles make up the largest part of your body. Almost everything your legs do is powered by them, from walking to running to jumping to squatting to lunging to standing upright.

I give you a sequence of what I usually do:

The Romanian Deadlift (RDL) which targets your glutes, hamstrings and lower back

RDL do 4 repetitions of 10 each time 4x10

To perform RDL:

Stand with feet hip-width apart, hold your dumbbells in front of your thighs, hinge at the hips while maintaining a straight back, lower the weight down your thighs, feel a stretch in your hamstrings, and then engage your hamstrings and glutes to return to the starting position. Keep the knees slightly bent throughout the movement, and exhale as you return to the starting position.

You should “feel” the hamstrings and glutes stretch more in the stacked torso reps and when you’re managing load, this stretch will be even more heightened and more excellent, giving you a better stimulus.

While performing reps, keep your torso stacked. The torso would be relatively straight if we looked at it from the side rather than overly extended.

Reverse Lunges - Lunges hit all of the major muscles in your posterior chain: quads, hamstrings, calves, and your glutes.

The lunge is the queen of all glute exercises. do 4 repetitions of 10 each time 4x10

Here’s how to do a reverse lunge:

  • Engage your core and maintain an upright spine.

  • Step forward with one leg, lowering your hips until both of your knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle - you should be able to see your front toes. Your back knee should hover just above the floor.

  • Press your front heel into the floor and activate your glutes as you push back up to the starting position.

  • Repeat for 10 repetitions on one side, then switch legs. You can also alternate which leg steps forward for alternating lunges or use weights to make this more difficult.

Hip Thrusts - They are an effective way to build strength, power, and stability in the hip and pelvic region. It is a glute-strengthening exercise.

Do 4 repetitions of 15 each time 4x15

Here's how you can execute hip thrusts:

Sit with your back against a bench, feet flat on the floor, and lift your hips until your body forms a straight line. Squeeze your glutes at the top, then lower back down. Inhale as you lower, exhale as you lift. Use resistance like a barbell or dumbbells for added challenge. Aim for 8-15 reps per set. Maintain proper form to prevent injury and get the most benefits.

Sumo Squat - This exercise primarily focuses on the quadriceps, hamstrings, glutes, and inner thighs.

Do 4 repetitions of 10 each time 4x10. I use 10 pound dumbbells for this exercise.

The Sumo squat is a wide-legged variation of the regular squat.

To perform it:

Stand with your feet wider than shoulder-width apart, toes slightly turned out. Hold a dumbbell in each hand, letting them hang down by your sides Lower your body by bending your knees and pushing your hips back, keeping your chest up. Descend until your thighs are parallel to the ground, then push through your heels to return to the starting position. It targets the quads, hamstrings, glutes, and inner thighs. Remember to maintain proper form and avoid letting your knees go beyond your toes.

Adding weights to the Sumo squat increases the resistance and enhances the workout's effectiveness, helping you build more strength and muscle mass in your lower body.

Watch my TikTok video about my Killer glute workout!

Happy toning!

With Love,


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