🔥 Glute-Focused Strength Workout for Women Over 40
The Plan
🔥 Glute-Focused Strength Workout for Women Over 40
Goal: Build strong, toned glutes while protecting joints, improving mobility, and enhancing overall lower-body strength.
🏋️ Training Guidelines:
✅ Focus on Form & Muscle Activation – Engage the glutes properly to maximize results.
✅ Controlled Tempo & Progressive Overload – Avoid rushing through reps; focus on slow, controlled movements.
✅ Incorporate Mobility & Stability – Prevent injuries and improve movement quality.
🔥 The Ultimate Glute Workout (3x per week)
🔹 Warm-Up (5-10 min):
✅ Glute Bridges (2x15, slow & controlled)
✅ Banded Side Walks (2x15 per side)
✅ Hip Openers & Dynamic Stretches
🏋️ Main Workout:
🔸 1️⃣ Hip Thrusts (Barbell or Dumbbell) – 3x10-12
Pause at the top for 2 seconds to maximize glute activation.
Focus on full hip extension without over-arching your back.
🔸 2️⃣ Bulgarian Split Squats – 3x8 per leg
Keep torso upright, drive through the heel, and squeeze glutes at the top.
🔸 3️⃣ Romanian Deadlifts (Dumbbell or Barbell) – 3x10
Slow eccentric (lowering phase) to keep tension on the glutes.
🔸 4️⃣ Step-Ups (Weighted or Bodyweight) – 3x8 per leg
Drive through the front heel and control the movement.
🔸 5️⃣ Cable Kickbacks OR Glute Kickbacks (Bands) – 3x12 per leg
Focus on controlled movement rather than swinging.
🔸 6️⃣ Frog Pumps (High-Rep Burnout) – 2x20
Great finisher for maximum glute engagement!
🚶♀️ Cool-Down & Mobility (5-10 min):
✅ Seated Glute Stretch
✅ Pigeon Pose
✅ Foam Rolling
💡 Bonus Tip: Add daily walks, stair climbing, or incline treadmill walking for extra glute activation!
🔥 Want a Personalized Plan? Let’s customize your training for your goals! 🚀💪
