Let me just start by saying… this is not a oh I just want to tone my legs over all leg day. NO! This is a we are building glutes on purpose type of workout. If you’ve been needing a routine that actually targets your glutes and leaves you feeling like you did something? Yeah… this is that. SUMMER READY, BODY TEA, yeah that type of glute day.
Also—fair warning: this workout will have you walking a little different.
Warm-Up (Don’t Skip This!)
I always start with 15 minutes of cardio, usually on the treadmill.
Nothing too crazy—just enough to: get my body warm, wake up my muscles, and start a sweat. I am typically on speed 3 incline 1-4 depending on how I am feeling.
Sumo Squats (We’re Starting STRONG)
This is always my first lift.
The KEY here?
Toes slightly pointed outward
I’m telling you… this makes ALL the difference when it comes to glute activation.
- Weight: 65–70 lb dumbbell
- Sets/Reps: 3 sets of 10–12
These immediately get my glutes engaged and ready to work.
Romanian Deadlifts (RDLs)
Next, I go straight into RDLs—and these really target the gluteus maximus.
Depending on the day, I’ll switch it up:
- Both legs with 25 lb dumbbells
OR - Single-leg RDLs (still with 25 lbs)
- Sets/Reps: 3 sets of 10–12
This movement is sooo good for that stretch + squeeze. If you’re not feeling it in your glutes… slow it down and focus. It is all about that mind to muscle mindset.
Hip Abduction Machine (My FAVORITE)
Now we’re getting into the burn.
I LOVE this machine because you can really feel it working different parts of your glutes depending on your position.
Here’s how I do it:
- Lean forward: 10 reps
- Then immediately
- Lean back: 5–8 reps (superset)
- Weight:
- 110 lbs (leaning forward)
- Drop to 90 lbs (leaning back)
- Sets: 3
That position switch?? Whew. It hits differently every time.
Hip Thrusts (My Finisher)
I know a lot of people start with hip thrusts… but I personally LOVE ending with them.
By this point, my glutes are already activated, so it really feels like I’m finishing strong.
- Weight: 115 lbs
- Sets/Reps: 3 sets of 10
This is where I’m squeezing, focusing, and really pushing through. Such a satisfying way to end the workout.
Optional Add-Ons
If I’m feeling a little extra (or just not ready to leave yet), I’ll sometimes add:
- Lying leg curl machine
- Calf extension machine
But these are not always consistent, so I don’t consider them part of my core routine.
Final Thoughts
This routine has been doing exactly what I need it to do. My glutes feel stronger, more activated, and I’m actually seeing progress.
If you take anything from this:
- focus on form
- don’t rush your reps
- and really connect with the muscle you’re working
Because that mind-to-muscle connection?? That’s where the real growth happens.
Let me know if you try this routine or if you want more workout content from me. Because we are building the body with intention over here. TTYL
BIG GIRL TIME 
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