will smith

What a way to give the Oscar’s the juice they needed. Here’s a full spectrum glute workout, targeting every function of your glutes, using only dumbbells and open space. If you’re really looking for booty growth, make sure the weights are challenging for the rep counts - you should be near failure on your last rep!

Rest as little as you can within each superset, but can add rest as needed at the end of each full superset. For example, when you finish one round of bulgarians + elevated glute bridge + hip flexor stretch, you can rest as long as you need before starting over from the bulgarians.

PDF/GIFs below, and link to full workout plans below that for those interested. Enjoy!

Superset 1

Bulgarians

Single Leg Feet Elevated Glute Bridge

Loaded Hip flexor stretch with rotation

Superset 2

SLDL

Spicy Clamshell

Staggered Hip Airplane

Superset 3

Bowler Squat

Bodyweight Jumps

Loaded Carioca