Glute Targeting Workouts Using A Barbell Pad

1. Barbell Hip Thrusts (3x10)

• Place the Barbell Pad on the barbell and rest your back on the bench/box.
• Roll the bar over your legs and up onto your hips.
• From here, thrust your hips up through your heels and contract the glutes (squeeze your glutes as hard as you can) at the top for 2 seconds before lowering slowly, resisting the weight with your glute muscles.
• As you thrust, your hips should never travel higher than your knees. Keep your chin down and your eyes gazing forward.
• Increase the weight each set.

SUPERSET: After the 12th rep, thrust up towards the ceiling, HOLD and SQUEEZE those glutes as hard as you can! Keeping this position, drop your bootee down a couple of inches and back up again in a pulsing movement. Do this until you can not do it anymore (burnout). Repeat for remaining sets.

2. Elevated Hip Abductions (3x10)

• Place the Barbell Pad on the barbell and lay on the mat with the band above your knees.
• Roll the bar over your legs, up onto your hips and place both feet on the bench
• From here, thrust your hips up through your heels and contract the glutes.
• From here - ABDUCT 12x (open and close your legs 12 times still in the bridge position) before lowering back down again.

3. Elevated Reverse Lunges (3x10 each leg)

• Start in a standing position with your feet hip-width apart on a step or bench and place Barbell Pad on the bar.
• You can add your bootee band slightly above your knees for extra resistance (optional).
• Take a big step back down with one leg behind the opposite leg and lunge down as close to the floor as you can.
• Then push through your front leg (through your heel) to raise yourself back up and raise your knee before returning to the starting position.
• Increase the weight each set.

SUPERSET: After your 10th rep, once you have lunged down with one leg opposite the other, go up and down in that same position without returning your feet parallel. Do this until burnout. This is one set. Repeat for remaining sets.

 4. Smith Machine Side Step Ups (3x10 each leg)

• Start in a standing position with your feet hip-width apart on a step or bench and place Barbell Pad on the bar.
• You can add your bootee band slightly above your knees for extra resistance (optional).
• Take a big step back down with one leg behind the opposite leg and lunge down as close to the floor as you can.
• Then push through your front leg (through your heel) to raise yourself back up and raise your knee before returning to the starting position.
• Increase the weight each set.

SUPERSET: After your 15th rep, once you have lunged down with one leg opposite the other, go up and down in that same position without returning your feet parallel. Do this until burnout. This is one set. Repeat for remaining sets.

 5. Frog Pumps (3x12)

• Place the Barbell Pad on the bar, lie on a mat and roll barbel onto your hips (add a challenging weight).
• Lie down with the soles of your feet pressed together and your knees out to your sides.
• Move your feet in toward your body as much as you can without any discomfort through your hips gently.
• Place a dumbbell, kettlebell, or Olympic bar on your pelvis,
• Push your pelvis up, HOLD and SQUEEZE at the top.
• Lower yourself back down, slowly resisting the weight. 
• This is one rep.

SUPERSET: When you finish your 12th rep, thrust up towards the ceiling, HOLD and SQUEEZE those glutes as hard as you can! Keeping this position, drop your bootee down a couple of inches and back up again in a pulsing movement. Do this until you can not do it anymore (burnout). Repeat for remaining sets.

6. Single Leg Elevated Glute Bridge (3x10 each leg)

• Place the Barbell Pad on the bar, lie on a mat and roll barbel onto your hips (add a challenging weight).
• Place one foot on a bench, and one foot elevated in the air.
• Hold the leg that isn't on the bench straight in the air throughout or resting on the working leg knee.
• Push through your heel (foot on the bench), thrust your hips up towards the ceiling and contract your glutes. From here, lower your hips back down, slowly resisting the weight.