Top 7 Glute Exercises for Growth: Contest Prep Secrets Revealed

Are you ready to sculpt strong, defined glutes? 💪 In today’s episode of Morningscape Mindset Media, our hosts Israel Marzo and Laura Quintana break down the 7 best exercises that transformed Ferdie Delima’s glutes during contest prep. This episode, inspired by Ferdie’s insightful article, is packed with actionable advice and proven techniques to help you elevate your training and achieve your fitness goals.

From foundational moves to advanced techniques, learn how to maximize your glute gains and avoid common mistakes. Whether you’re training for a competition or simply looking to level up your lower-body workouts, this episode is your ultimate guide to building the glutes of your dreams! 🍑

The Workout That Changed Everything:

Here’s the glute workout that became the cornerstone of Ferdie’s contest prep:

1. Hip Thrusts: 4 sets of 8-12 reps, focusing on a strong squeeze at the top.
2. Walking Lunges: 3 sets of 20 steps (10 per leg) with dumbbells for extra burn.
3. Romanian Deadlifts: 3 sets of 10-12 reps, targeting the lower glutes and hamstrings.
4. Step-Ups: 3 sets of 12-15 reps per leg, driving through the heel.
5. Cable Kickbacks: 3 sets of 15-20 reps per leg, hitting the upper glutes.
6. Glute Bridges: 3 sets of 20 reps (bodyweight) to finish, squeezing at the top.

Ferdie’s Contest Prep Glute Routine:

During contest prep, glutes were trained 2-3 times per week with proper recovery. Here’s an example workout:

1. Glute Activation: 3 sets of 20 bodyweight glute bridges.
2. Barbell Hip Thrusts: 4 sets of 8-12 reps.
3. Deep Squats: 4 sets of 6-8 reps.
4. Romanian Deadlifts: 3 sets of 10-12 reps.
5. Bulgarian Split Squats: 3 sets of 10-12 reps per leg.
6. Walking Lunges: 3 sets of 20 steps.
7. Step-Ups: 3 sets of 12-15 reps per leg.

Women’s Version: Glute-Focused Routine

A modified routine tailored specifically for women:

Warm-up: 5-10 minutes of light cardio and dynamic stretching.

1. Glute Activation: 3 sets of 15 bodyweight glute bridges.
2. Hip Thrusts: 4 sets of 10-12 reps (start with bodyweight, progress to barbell).
3. Goblet Squats: 3 sets of 12-15 reps.
4. Romanian Deadlifts: 3 sets of 10-12 reps (using dumbbells or kettlebells).
5. Walking Lunges: 3 sets of 20 steps total.
6. Step-Ups: 3 sets of 12 reps per leg.
7. Glute Kickbacks: 3 sets of 15 reps per leg (add resistance bands for extra challenge).

Cool-down: 5-10 minutes of static stretching.

🎧 Tune in now and discover the secrets to building stronger, sculpted glutes with actionable strategies and expert advice.

👉 Click to listen and take your glute workouts to the next level!

💪 Don’t wait—start building your dream glutes today!

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