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How to Get Better Glutes in 22 Days

Time to improve your glutes!

This program will teach you how to get better glutes in 22 days.

The program is expertly designed by Jeff from Athlean-X.

There are 4 key workouts.

“Two of them are going to directly hit the glute muscles and the other two are going to strengthen the glutes by indirectly training them through the secondary hip extension function of the hamstrings.”

  • Each EVEN DAY you will perform one of these two styles of workouts
  • On the days in between you can choose to either perform a corrective glute workout or have a rest day

Jeff explains the idea behind the programming “the goal of this glutes workout progression is to keep the volume a bit lower on individual training days but increase the volume overall over the course of the 3 weeks.”

The full programming is explained in the video

VIDEO – Better Glutes in 22 Days

WORKOUTS

Here are all the workouts

GLUTE DOMINANT DAY 1

ACTIVATION / WARMUP:

– Toe Down Hip Lift x 30 sec each leg

– Toe Up Hip Lift x 30 sec each leg

1. Barbell Hip Thrusts – 3-4 x 10-12

2. Long Leg Marches – 3 x 1 min

3. Forward Leaning Step Ups – 2-3 x 10 each leg

——————————————

CORRECTIVES DAY 1

1, Reverse Hypers – 3 x 15-20

2. Hip Drops – 3 x 15-20 each leg

——————————————

HAMSTRING DOMINANT DAY 1

ACTIVATION / WARMUP:

– Toe Down Hip Lift x 30 sec each leg

– Toe Up Hip Lift x 30 sec each leg

1. Barbell RDL’s – 3-4 x 10-12

2. Prone Frog Curls – 3 x 1 min

3. Curtsy Lunges – 2-3 x 10 each leg

——————————————

CORRECTIVES DAY 2 (OR OFF)

1. IR Hip Lifts – 3 x 15-20 each leg

2. Fire Hydrants – 3 x 15-20 each leg

——————————————

GLUTE DOMINANT DAY 2

ACTIVATION / WARM UP:

– Toe Up Hip Swings x 30 sec each leg

– Toe Down Hip Swings x 30 sec each leg

1. SL Barbell Hip Thrusts – 3-4 x 8 each leg

2. DB Frog Press – 3 x 1 min

3. Low Bar Squats – 3 x 10-12

———————————————

CORRECTIVES DAY 1

1, Reverse Hypers – 3 x 15-20

2. Hip Drops – 3 x 15-20 each leg

——————————————

HAMSTRING DOMINANT DAY 2

ACTIVATION / WARMUP:

– Toe Up Hip Swings x 30 sec each leg

– Toe Down Hip Swings x 30 sec each leg

1. DB Single Leg RDL’s – 3-4 x 8 each leg

2. Slick Floor Bridge Curls – 3 x 1 min

3. DB Bulgarian Sprinters – 2-3 x 10 each leg

——————————————

CORRECTIVES DAY 2 (OR OFF)

1. IR Hip Lifts – 3 x 15-20 each leg

2. Fire Hydrants – 3 x 15-20 each leg

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