Full Workout Routine
Hip Abduction machine Round 1
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Hip Abduction - Set 1
Weight: not too heavy but not too light as well (example: 30kg)
Reps: 10 -
Rest: 1 m
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Hip Abduction - Set 2
Weight: same as in the 1st set (example: 30kg). Only if the weight was too light in the 1st set, increase it.
Reps: 10 -
Rest: 1 m
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Hip Abduction - Set 3
Weight: same as in the 2nd set (example: 30kg).
Reps: 10 -
Rest: 1 m
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Hip Abduction - Set 4
Weight: same as in the 2nd set (example: 30kg).
Reps: 10 -
Rest: 1 m
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Hip Abduction - Set 5
Weight: same as in the 2nd set (example: 30kg).
Reps: 10 -
Rest: 1 m
Standing Hip Abduction Machine Round 2
Additional Videos
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Lean Forward Seated Hip Abduction
If you do not have the standing variation of the abduction machine, use the seated one with the lean-forward technique.
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Standing Hip Abduction - Set 1
Weight: not too heavy but not too light as well (example: 35kg). If you do not have this machine in your gym, use the seated hip abduction machine and just lean the upper body forward (watch an additional video above)
Reps: 10 -
Rest: 1 m
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Standing Hip Abduction - Set 2
Weight: same as in the 1st set (example: 35kg), or increase it as it was too light in the previous set.
Reps: 10 -
Rest: 1 m
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Standing Hip Abduction - Set 3
Weight: same as in the 2nd set (example: 35kg).
Reps: 10 -
Rest: 1 m
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Standing Hip Abduction - Set 4
Weight: same as in the 2nd set (example: 35kg).
Reps: 10 -
Rest: 1 m
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Standing Hip Abduction - Set 5
Weight: same as in the 2nd set (example: 35kg).
Reps: 10 -
Rest: 1 m
Glute Kickback Machine Round 3
Additional Videos
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Cable glute Kickbacks
If you do not have the machine, use the cables.
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Glute Kickback Machine - Set 1
weight: not too heavy and not too light (example: 20kg). Use the cables if you do not have this machine in your gym. Watch an additional video above for the proper form of the cable glute kickback.
Reps: 10 per leg -
Rest: 1 m
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Glute Kickback Machine - Set 2
weight: same as in the 1st set (example: 20kg), or if it was too light, increase the weight.
Reps: 10 per leg -
Rest: 1m 30s
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Glute Kickback Machine - Set 3
weight: same as in the 2nd set (example: 20kg)
Reps: 10 per leg -
Rest: 1m 30s
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Glute Kickback Machine - Set 4
weight: same as in the 2nd set (example: 20kg)
Reps: 10 per leg -
Rest: 1m 30s
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Glute Kickback Machine - Set 5
weight: same as in the 2nd set (example: 20kg)
Reps: 10 per leg -
Rest: 2 m
Hip Thrust Round 4
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Hip Thrust - Set 1
Weight: heavy (example: 20kg plates per side). If you use too heavy weights, you will not be able to squeeze the gluteus at the top with a hold of 1 or 2 seconds, which is the most important with hip thrusts.
Reps: 10 -
Rest: 1m 30s
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Hip Thrust - Set 2
Weight: same as in the 1st set (example: 20kg plates per side). Add additional plates if you could do more than 10 reps in the previous set.
Reps: 10 -
Rest: 1m 30s
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Hip Thrust - Set 3
Weight: same as in the 2nd set (example: 20kg plates per side).
Reps: 10 -
Rest: 1m 30s
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Hip Thrust - Set 4
Weight: same as in the 2nd set (example: 20kg plates per side).
Reps: 10 -
Rest: 1m 30s
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Hip Thrust - Set 5
Weight: same as in the 2nd set (example: 20kg plates per side).
Reps: 10 -
Rest: 1m 30s
Reverse Hack Squat Round 5
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Glutes Hack Squat - Set 1
Weight: heavy, but not too heavy, otherwise, the quadriceps will be more engaged than the glutes (example: 20kg plates per side)
Reps: 10 -
Rest: 1m 30s
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Glutes Hack Squat - Set 2
Weight: same as in the 1st set (example: 20kg plates per side)
Reps: 10 -
Rest: 1m 30s
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Glutes Hack Squat - Set 3
Weight: same as in the 1st set (example: 20kg plates per side)
Reps: 10 -
Rest: 1m 30s
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Glutes Hack Squat - Set 4
Weight: same as in the 1st set (example: 20kg plates per side)
Reps: 10 -
Rest: 1m 30s
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Glutes Hack Squat - Set 5
Weight: same as in the 1st set (example: 20kg plates per side)
Reps: 10 -
Rest: 1m 30s
Standing adductors Round 6
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Standing adductors - Set 1
Weight: be careful with the weights, so do not go extremely heavy here (example: 20kg)
Reps: 10 -
Rest: 1 m
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Standing adductors - Set 2
Weight: same as in the 1st set (example: 20kg)
Reps: 10 -
Rest: 1 m
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Standing adductors - Set 3
Weight: same as in the 1st set (example: 20kg)
Reps: 10 -
Rest: 1 m
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Standing adductors - Set 4
Weight: same as in the 1st set (example: 20kg)
Reps: 10 -
Rest: 1 m
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Standing adductors - Set 5
Weight: same as in the 1st set (example: 20kg)
Reps: 10 -
Rest: 1 m
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Build bigger glutes for the beach with this linear routine
This gluteus workout has 6 exercises in total, and each exercise has 5 sets of 10 reps. The weight is the same from the 1st to the 5th set in each exercise.
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