Glute3Isolation
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D H
Partial Glute Bridge (Barbell)
KAS glute bridge (smith machine)
Shins stay vertical, back up as soon as shins tilt. 3 secs up 3 secs down. equally controlled movement. only/all glutes
(assume bar is 20, its 10 bus assume)
Set
KG
Reps
RPE
1
2
3
4
Standing Cable Glute Kickbacks
work up to 15 reps before weight+
12-15reps
45 degree out, not fully “kickback” more kick side, you’re targeting medius
Set
KG
Reps
1
2
3
Back Extension (Weighted Hyperextension)
height: 3. legs slightly bent, feet face slightly out. bend over, head over only tense glutes up. (will feel like still be t over) you’ll know when youre hitting them
12-15 reps
Set
KG
Reps
1
2
3
4
Target Muscle
Hips
Primary Muscles
Glutes
Secondary Muscles
HamstringsHips
Equipment
Barbell