It solely takes 5 actions and 30 minutes to set your legs and glutes on fireplace with this fast exercise

How many times have you heard the gluteus maximus used as the butt of the joke? We’d bet it’s not a small number, but if you’re looking to build strength then this is a body part not to be overlooked.

It’s the largest muscle humans have, and thanks to its central location, strengthening it is key to supporting the lower back and protecting against knee injuries. It’s also powerful, so glute training can help you generate more power to run faster, jump higher, and even lift heavier.

squat training (opens in new tab) are synonymous with successful glute training, but there are many other exercises that are arguably more effective at strengthening your butt. Some of these, including the Romanian deadlift, are featured in this workout from fitness instructor Meggan Kirkland (better known by her Instagram handle, Meggan Grubb). (opens in new tab)).

She prescribes five movements, each requiring just a pair of dumbbells, so you can do this workout at home or at the gym. She also uses a weight bench for some of the exercises, but you can easily substitute a chair or step for that.

Read Kirkland’s caption below to find out what exercises you’ll be doing and how many sets and reps to do of each. You can also watch her video if you are unsure how to perform any of the moves.

Check out Meggan Grubb’s dumbbell workout for glutes

This is a resistance workout that focuses on building strength and muscle. Therefore, it is important to rest between sets to allow your muscles to recover easily. This allows you to perform each set with new intensity and continue to lift heavier weights that are physically challenging.

This is an example of progressive overload (opens in new tab)which is a key principle for both building muscle and improving your strength.

Kirkland doesn’t say how long you should rest between sets, but we would recommend giving yourself 60-90 seconds to recover. According to this protocol, the session should last about 30 minutes.

This workout primarily targets your glutes, but that doesn’t mean working those muscles in isolation. Some of the programmed movements are compound exercises (opens in new tab)which means they train multiple muscle groups at the same time.

For example, sumo squats will also have a significant impact on your hamstrings, quads, hip flexors, and calves, resulting in a total leg workout (opens in new tab).

As a result, after completing this session, you will need to keep your lower body off resistance training for a day or two to allow it to recover and grow. In the meantime, try this chest and back workout (opens in new tab)or work on your flexibility with these anti-aging yoga moves (opens in new tab)?

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