THIS GLUTE WORKOUT MADE ME SORE FOR A WEEK

Описание: Lower Body Strength & Glute-Focused Workout | Control, Tempo & Stability

In this video, I take you through a lower-body session designed with intention. The focus isn’t just on lifting heavy, but on control, tempo, and stability to maximise glute activation and reduce unnecessary strain on the joints.

Every exercise is performed with a purpose: slowing the movement down, using assistance when needed, and choosing positions that allow better load management.

Workout Breakdown:

1️⃣ Barbell Bulgarian Split Squat
This variation challenges unilateral strength while improving balance and hip stability. The focus is on controlled reps rather than speed.

2️⃣ Hip Thrust
4 sets
• 8 pulse reps at the top
• 8 full range reps
Designed to keep constant tension on the glutes and improve mind–muscle connection.

3️⃣ Step-Up (Assisted)
Performed while holding onto the squat rack. The assistance allows better control of the movement and the ability to work with heavier loads safely.

4️⃣ Superset (No Rest):
• Back Extension – Glute Focus (holding a dumbbell)
• Sumo Squat (one heavy dumbbell)
This combination prioritises glute engagement over momentum, finishing the session with fatigue under control.

This workout is ideal if your goal is to build strength with intention, improve movement quality, and train glutes without rushing reps or sacrificing form.

Don't forget to follow me on my social
Instagram @chiarabeasalfa

Want to get coached by me? Apply here below

https://docs.google.com/forms/d/e/1FA...