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The Ultimate 100 Rep Glute Workout for Massive Gains

Optimise your booty.

Use this ultimate 100 rep glute workout to build strong and functional muscles in your lower body.

This excellent workout has been designed by Jeff Cavaliere from Athlean X.

Ultimate 100 Rep Glute Workout

“The hundred glute workout requires all out effort, but the results are nothing short of amazing if you follow the glute exercises and protocols shown here. As always a solid glute workout should consist of exercises for your glute max and glute medius.  That said, even that doesn’t make this workout for glutes complete.  In order to round out your butt with a well rounded workout you need to spend more time focusing on the reps that actually count to help you build bigger, stronger glutes. That is what we do in this workout.”

Ultimate 100 Rep Glute WorkoutSource: Your House Fitness

Glute Exercises

“If you look at most glute workouts that people perform, they usually consist of the same glute exercises. The issue isn’t necessarily what you’re doing but how you’re doing them. In order to increase the intensity of the workouts you are doing you have to focus on increasing the intensity of each set you perform. Consider that in a normal set of 12 reps that only the last 2-3 are actually hard enough to provide enough stimulus for muscle growth.”

Tap into Growth Quicker

“What if you had a way that allowed you to more quickly tap into those harder, more growth producing reps more quickly? You do, by incorporating a rest pause technique into your training. Here, when the set is resumed you are instantly back to recruiting more type II fibers which are more easily able to respond to your hard work in the form of new size. The accumulation of these more difficult, effective reps is what can easily help you to increase the size of your glutes while decreasing the length of your workout.”

Training in an Effective Rep Range

“When it comes to training in the effective rep range, ask yourself a question. When you perform a set of any glute exercise, do you take it to failure or close to failure? Likely, the only reps you feel that are challenging are the final 1 to 3 reps. This is because, it is only at the point after the muscle has been stressed enough to tap into the harder to reach type IIb muscle fibers that the task at hand becomes challenging enough to stimulate muscle protein synthesis.”

Ultimate 100 Rep Glute Workout – Strategy

“With the glutes workout technique shown here and in this series, you’re going to more quickly tap into these growth inducing type II fibers. The strategy is as follows:”

“Perform a set of the glute exercises shown below to 12 rep failure. Choose a weight that will cause you to fail at or close to the 12 rep mark. This is called the ignition set. At this point, the real work begins. Rest for just 15 seconds as part of a somewhat prolonged rest/pause. As soon as these 15 seconds are up, get back into another set. You will instantly recognize that the reps will be challenging more quickly due to the decreased recovery time allowed.”

Ultimate 100 Rep Glute Workout – Loading

“You are still using the same load however, therefore your glutes are still being subjected to the same external load. However, many reps you get after each of these rest/pause increments are all deemed to be effective reps. Each bout should be taken to failure. Accumulate 20 effective reps, even if you’re getting just 1 out at a time at some point, and your work on that exercise is complete.”

“If for some reason you are unable to complete any more reps on your way to 20, end your set and aim to complete all 20 the next time you perform this workout.”

Ultimate 100 Rep Glute Workout – Structure

Here is how to construct the 100 glute workout with that in mind.

  • 0:00 100 Glute Workout
  • 0:25 Effective Reps
  • 1:03 Exercise 1
  • 2:04 Exercise 2
  • 3:17 Exercise 3
  • 4:11 Exercise 4
  • 5:29 Exercise 5
  • 6:27 Optional Exercise

Barbell Hip Thrust – Ignition Set then 20 Effective Reps as a Rest/Pause as a Dead Row

Barbell RDL – Ignition Set then 20 Effective Reps as a Rest/Pause

DB Sprinter Lunges – Ignition Set then 20 Effective Reps as a Rest/Pause

Cable Pullthroughs – Ignition Set then 20 Effective Reps as a Rest/Pause

Banded Hip Drops – Ignition Set then 20 Effective Reps as a Rest/Pause each side

Optional: Glute Bridge/Curl Static Ladder x 20 reps using a 5 second isometric hold in the bridge position of each rep (Rest/Pause)

All totalled, this will amount to 100 effective reps in this intense glute workout.

Weight

“If you have to adjust your weights down as the fatigue mounts, do so accordingly. You are not necessarily using your 12 rep max on an exercise, you are using a weight that will cause you to fail at the 12 rep mark in that given workout. Fatigue accumulating in the later glute exercises of this workout may cause you to have to drop down a bit to make this happen throughout the workout.”

Video – Ultimate 100 Rep Glute Workout

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Muscles of the Glutes and Legs

The muscles in your hips are responsible for many of the movements that occur throughout your day, including walking, running and jumping.

Your glutes are a group of three muscles located in your buttock area that work together with the psoas major and iliacus to flex and extend your legs. The hip flexors—which include the illiacus, psoas major, psoas minor and rectus femoris—also aid in movement by helping to lift objects off the floor or swinging a golf club during an overhead swing.

The glutes are comprised of three muscles: the gluteus maximus, gluteus medius and gluteus minimus

The glutes are comprised of three muscles: the gluteus maximus, gluteus medius and gluteus minimus. The gluteus maximus is the largest and strongest muscle in your body. It’s responsible for extending your hip joint (straightening your leg at the knee).

The other two muscles make up a smaller portion of your buttock—but they’re still pretty important! They help to rotate and extend your hips as well as flex them laterally (side-to-side).

The gluteus maximus is the largest and strongest muscle in the glutes

The gluteus maximus is the largest and strongest muscle in the body. It’s made up of three parts: gluteus medius, gluteus minimus, and gluteus maximus. The main function of this muscle is extension and abduction of the thigh (running). It also helps with rotation of the hip, which is why it’s important for people who play sports like tennis or golf.

Multifidus attaches to every vertebra in back portion of spine as well as sacrum (back bottom part), pelvis, coccyx bones at lower end/tailbone area).

The gluteus medius and minimus help stabilize the body, supporting movement and balance

The gluteus medius and minimus are located on the outside of your hips, on either side of your gluteus maximus. They help to stabilize the body during movement and balance.

In addition to their role in supporting other muscles, they also help rotate the thigh inwardly toward the midline of your body (medial rotation). This is an important function that helps keep you balanced when walking or standing with your feet together.

Hip flexors work with the glutes during leg movement

The hip flexors are a group of muscles that help your body move in a forward direction. They are involved in running, walking and jumping, as well as bending the knee. The hip flexor muscle group is also required for taking the first step up when climbing stairs.

The actions of the hip flexors include:

  • Hip flexion (bending at the hip)
  • Abduction (movement away from midline)

Hip extension is not an action unique to this muscle group; it also occurs during leg movements such as walking or standing upright on one leg, which means that it may be performed by other muscles (such as quadriceps).

The hip flexors include the illiacus and psoas major, psoas minor and rectus femoris.

The hip flexors include the illiacus and psoas major, psoas minor and rectus femoris. The illiacus is a muscle located in the pelvic region of your body. The psoas major and minor are located in the hip and thigh region of your body, respectively.

Lastly, the rectus femoris is a muscle located in your thigh region that works with other muscles to aid mobility at the hip joint.

Together, these four muscles work together to bend (flex) your hips forward so that you can put pressure on your feet to walk or run around!

The iliacus is located in the pelvic area and attaches to the top of your femur

The iliacus is a muscle that attaches to the top of your femur and the pelvic bone. It helps move your thigh up when you walk or run. You can feel this muscle working when you lift your leg against gravity, such as when you step up onto a stool. The iliacus is also important for stabilizing the pelvis during rotation activities such as kicking and throwing an object.

The psoas major runs from your thoracic vertebrae to your femur, attaching at both ends to your lumbar vertebrae

The psoas major runs from your thoracic vertebrae to your femur, attaching at both ends to your lumbar vertebrae. It’s a hip flexor that also performs its own form of squats (called the “psoas-squat reflex”) when you stand up from sitting or lying down. The muscle is a long and strong one—the longest in the body, in fact.

While you may feel this muscle working during a good squat, it’s also crucial for good posture and lumbar spine health—when it isn’t functioning properly, lower back pain can result.

Your rectus femoris extends down from your pelvis to your tibia

The rectus femoris is a quadriceps muscle that extends from your pelvis to your tibia. It is the most superficial of all four quadriceps muscles and is thus easiest to see.

This quadriceps muscle crosses both the hip and knee joints, making it unique among its fellow members. The other three quadriceps muscles cross only one joint; they are located on either side of the patella (kneecap).

Your hips are a complex collection of muscles that allow for flexibility in your lower extremities

Your hips are a complex collection of muscles that allow for flexibility in your lower extremities. The gluteus maximus, the largest muscle in the body, is responsible for hip extension and lateral rotation.

This large muscle can be divided into three separate parts: gluteus maximus medius, which is located below the gluteus medius; gluteus minimus, which attaches to other muscles as well as bone; and tensor fasciae latae (TFL), which runs along the side of your thigh.

Together, these three muscles form a powerful bulge on either side of your buttock area.

The two smaller muscles—gluteus medius and minimus—help stabilize the body while supporting movement and balance.

Medius works with minimus to abduct (lift up) thighs together when you walk or run; this action helps maintain upright posture while moving forward on one leg at a time during activities such as running or skiing downhill

Conclusion – Ultimate 100 Rep Glute Workout

The glutes are comprised of three muscles: the gluteus maximus, gluteus medius and gluteus minimus.

The gluteus maximus is the largest and strongest muscle in the glutes. The gluteus medius and minimus help stabilize the body, supporting movement and balance. Hip flexors work with the glutes during leg movement.

The hip flexors include the illiacus and psoas major, psoas minor and rectus femoris. The iliacus is located in the pelvic area and attaches to the top of your femur

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