no cheek unturned

Written By Ideen Chelengar

Hump day’s eve. This dumbbell based glute workout is both friendly for beginners, and adaptable to challenge experienced lifters (just make sure the weight is hard for the set rep count). 3 supersets, designed to go between each pair without rest before a break between each round. Over the 3 supersets you’ll hit tons of hip extension but also abduction and external rotation, making sure your cheeks are fully worked.

PDF/Table below, link to full workout plans below that. Enjoy!

Superset 1

Hinged Step Up

Elevated Glute Bridge

Superset 2

Disco Deadlifts

Lateral Lunge Switches

Superset 3

Hinged Reverse Lunge

Skier Swings

Ideen Chelengar
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