This Glute Workout Will Improve Your Big Lifts Instantly

Want heavier lifts and a bulletproof body? Don't overlook glute training in your muscle building programme

For a lot of people, when it comes to training, glutes are some of the most overlooked muscle groups. It's no surprise, after all, Instagram 'booty band' workouts aren't the most inspiring endeavour on our conquest for building more muscle. For sure, we can hit glutes on our heavy leg days, but they deserve some extra attention, and for good reason. A set of strong glute muscles are responsible for increased athletic power and injury prevention – and who say no to niggle free deadlift PB?

That's why we've called upon MH Elite coach Gus Vaz Tostes who knows all too well the importance of glute training: 'This workout is not just going to help you build your glutes up for summer, but will also help you increase performance in all the bigger compound movements, as well as bulletproof your back from injuries.'

We like the sound of that.

'The goal of the workout is to hit that posterior chain,' says Tostes. 'The working set is simple so you can add intensity. It is all about time under tension. You can play around with weights, but remember, muscles don't know how to count. So make sure you always hit that fatigue in every working set.'

Rest between 1:30 and 2mins after each working set.

3-4 sets

Begin standing on a plate with dumbbells or a barbell. Make sure the feet are under your hips and your core is braced before you begin. Step one foot back off the plate and sink the knee until it almost touches the floor. To work your glutes a little more, have a slight forward lean. Push through the front foot back to standing, ready to repeat on the same side for the 12 reps.

Tostes recommends: Always start with the weaker side. Have a plate height as high as the ankle bones.

3 sets

Start with your upper back supported on a bench and both feet planted on the floor. For the correct set up, when raising your hips, your knees, hips and shoulders should be in line and your heels should be under your knees. Your chin should also be tucked. Begin the rep with one leg lifted, push through the supporting leg so that your hips extend before slowly reversing the movement so your hips sink close to the floor, ready to repeat.

Tostes recommends: Add a second pause at the top, and resist on the way down.

3 sets

Stand in front of a box with your feet hip-width apart, dumbbells at your sides. Step one foot up on top and drive your foot into the box. Lean forward slightly to keep your balance, but keep your torso upright. Once at the top, stand up fully by extending your knees and hips. Slowly step backward off the box and repeat on the same leg.

Tostes recommends: Keep all the weight going through the top leg. Go slow on the descent.

3 sets

Begin lying on your side with your upper body supported by your arms and your legs bent. Push through the bottom shin so that your hips raise off the ground, lift the top leg up and push the hips forward. Slowly control the movement back to the starting position.

Tostes recommends: Make sure you pause for a second at the top.

Kate is a fitness writer for Men's Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men's Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn't lifting weights in her garden, she can be found walking her rescue dog.

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