Sometimes you need an extra good workout for a specific body part. I put together this quick glute workout to do at the gym, and let me tell you, I was sore the next day. But the good sore. Sometimes glutes can get neglected in a leg workout, especially when left until the end. So every once in a while, its good to do a specific glute workout like this.

I hope you enjoy the workout! I’m going to be posting some more quick and effective workouts in the near future as per your requests on Facebook. Thanks for providing the feedback!

Sore Butt Workout

Cardio Portion {Optional}
25 minutes stepmill or stairmaster – level 12

Finish the cardio portion, if doing, then move on to the rest of the workout. Complete each set of the exercise before moving onto the next. Go as heavy as you can with failure at the last rep.

One-Legged Cable Kickbacks – 10 reps per leg – 4 sets
Hamstring Hyperextensions – 20 reps – 4 sets * ensure the top of the pad lies on your thigh, not hips
Standing Hip Extensions – 10 reps each leg – 4 sets
Heavy Walking Lunges with Dumbbells – 20 across, 20 back – 4 sets