4 Workout Finishers To Strengthen Glutes
For the last few years, my workouts have centered around the big lifts. I lift heavy and I love it. But every so often, I want to rock that muscle fatiguing, all out burn when you push your muscles just a bit closer to failure. Which is when I add in finishers to my workouts. And if there is one muscle group I adore training, it’s the glutes (read about why you need strong glutes here).
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As you may have realized, there is no one way to train. In fact, there are a ton of ways. While I personally prefer to strength train (read about resistance training benefits here) and focus on really heavy type lifts, others prefer to work fast and to failure. Both have their perks.
The truth is, adding finishers to my heavy days gives me just a teeny bit of the best of both worlds. I really dislike fast, interval, breathless and fatiguing workouts but I can normally manage for a *very* brief time.
I also use finishers when one area of my body needs just a bit more attention than others. And for me, that’s normally my glutes.
For a lot of people, the gluteal muscles are under activated. This leads to a host of problems, one of the most common being back pain (read how to fix that here). For myself personally, I have strong glutes but they don’t like to grow or stay shapely very easily. So if I’m going to do a speedy, sweaty finisher, I normally chose to pick on my glutes.
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The other perk about training your bum muscles, is that they naturally recover well and respond well to high volume. Meaning, there’s not a huge chance that you’ll be crippled the next day. The glutes give immediate feedback as to their effort so as long as you’re paying attention to your muscle contraction, your finishers tend to be pretty intense.
Below are four of my favorite finishers that I like adding to the end of my workouts to really get that “glute pump”. They’re fast, simple but intense and effective.
Keeping in mind that glutes have a variety of functions and you need to hit a couple of them to develop. Meaning, you want to hit hip hyper-extension as well as abduction and external rotation. Not just extension. If you focus on the contraction of each and every rep- these finishers are a doozy. But they’re quick!
RKC Plank + Glute Bridge + Sumo Walks
This particular finisher kills me every time. By completing the rkc plank first you’re pre-exhausting the glutes. Jumping right into heavy barbell glute bridges gets them really contracting and finishing with the sumo walks will make you shake.
A few quick tips: make sure you are contracting every single muscle during your plank, not just hanging out. Make sure the glute bridge is moderate in weight but that you can still lockout at the top. And finally, wrap the mini band around the bridge of your feet, it hits you harder if you maintain the bentover position.
3 rounds, 20s plank 20 reps bridge and 20 sumo walks
21-15-9 BB Hip Thrust + KB Swing
This superset both challenges your glute activation but also your power. Make sure you keep form on the swing especially (no squatting!). perform 21 reps of each then 15 then 9. Make sure the weight is moderate all the way through (no changing).
Seated Band Abductions Three Ways
Seated band abductions definitely hammer your glutes but there’s more than one way to do them! By completing them all three ways you definitely fatigue your glutes! Start by leaning your torso back then sitting straight up and finish by hinging forward on the bench. I use a mini green band for these placed under my knees. I sometimes double up.
Leaning back + Straight Up + Forward Hinge 20 reps of each for three rounds
Banded Quadruped Hip Extension + Banded Quadruped Abductions + Glute Bridge
This finisher seems simple but definitely kicks butt (pun intended!). by using a band for all three movement you’re providing some resistance to work against and keeping the reps high ensures your glutes will fatigue. Make sure you’re maintaining form and feeling each and every rep. Otherwise, you’re probably using your back and have defeated the purpose.
20 reps (each leg) of each exercise for 2 rounds.
All of these finishers can be done at the end of your workout to really hit your glutes or as mini workouts themselves if you have some spare time. You can rarely go wrong with giving your glutes some extra attention!
Note: many of these finishers require a mini band. Mini bands are easily one of the best fitness purchases you can make. They’re super cheap and allow you to hit your glutes, improve your squat and challenge your muscles in a wonderful way.
Don’t forget to pin these workouts to strengthen the glutes!
The glute muscles are a great group to target during workout finishers. They can handle heavy volume and respond well to extra stimulus. These finishers are quick, simple but effective and will leave your glutes burning and your body a bit breathless!
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