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[quote=Anonymous][quote=PFPsisman10][quote=Anonymous][quote=PFPsisman10]The best glute exercies are the following.

You will want to rotate through these every month:

Hip Thrust (barbell, Bodyweight, banded)

step-ups (heavy and light)

frog pumps

Squats (barbell, dumbbell, kettlebell) Heavy and light)

Rear Foot elevated (rotating between heavy and light weight)

Sumo Deadlift

Heavy - reps of 3-5 and sets of 4-5

Light - reps 10-20 and sets of 2-3

If you have more questions or want a custom program info is below!

[/quote]

What do you mean by rotate? Stick with a few of these a couple of times per week? And change the combo weekly?[/quote]

I would pick one or two of the exercises above and focus on building strength with them for about 4-6 weeks.

Then you can rotate them out and pick 2 others.

Or you can just change the sets and reps here is an example

For 4 weeks you are doing sets of 3-4 of 10-15 reps for each exercise (make sure you record your weights for the last set of each exercise so that you know where to start the next week)

after that those 4 weeks, you decide to do 4-6 set of 4-8 reps (heavier weight)

Does that make sense?

Or just rotate out the exercises as I said.

[/quote]

Makes sense to me! Thanks. Last question, how often am I doing these exercises per week? Do them consecutive days? Or leave day(s) between glute days?[/quote]

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