Glute Builder: RDLs, Hip Thrusts & Hamstring Finishers
Glute Builder: RDLs, Hip Thrusts & Hamstring Finishers
Cycle Phase: Luteal (Days 18–28) – Energy dips slightly, but you’re still strong.
Workout Focus: Glute hypertrophy + hamstring tension + moderate intensity
Duration: ~60 minutes
Where: Your gym
Experience Level: Intermediate
🏋️ Workout Breakdown
1. RDL on Squat Cable Rack
3 sets x 12 reps @ ~117.5 lbs
Focus: Controlled eccentric, slight stretch in the hamstrings
Cue: Don’t rush the bottom — pause just before losing back tension.
2. Barbell Hip Thrust w/ Pause
3 sets:
95 lbs x 12
145 lbs x 10
185 lbs x 8
Focus: Squeeze and hold 2 seconds at the top
Cue: Chin tucked, ribs down, full glute squeeze.
3. Machine Leg Curl (Prone)
3 sets x 12 @ 75 lbs
Focus: No swinging, full squeeze on each curl
Cue: Pull with your hamstrings, not momentum.
4. Inversed Abduction or Elevated Glute Abduction
3 sets x 12–15 @ 120–160 lbs
Focus: Control on both push and return
Cue: Lead with your knees, not your feet.
5. Back Hyperextension (Glute Emphasis)
3 sets x 15 @ 120–165 lbs
Focus: Slow up, pause at the top
Cue: Push through the heels, round upper back slightly to keep it out of spinal erectors.
🧠 Optional Add-On:
Incline Walk @15%
20–30 min
2.8–3.0 mph
Great for recovery and glute finish without extra stress.
⚠️ Disclaimer
These workouts are shared for educational purposes. Do them at your own risk, in your own gym, and listen to your body. Always warm up properly and consult with a medical professional if needed.