Grow Your Glutes

Grow Your Glutes, Two Triset for Everybody

Triset A

• One exercise after the other [A1 to A3]

• Repeat the triset 3-5x

• No rest between exercises

• 90s rest between trisets

A1- Lying Quad Stretch [ Hold for 30-60s/leg]

A2- Unilateral Hip Bridge on Bench [6-8 reps/leg with a 2s pause at the top of each rep]

A3- Lunge [10-20, alternate legs]

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Triset B - Gym [ Intermediate to Advanced]

• One exercise after the other [B1 to B3]

• Repeat the triset 3-5x

• No rest between exercises

• 90s rest between trisets

B1 - Hip Flexor Stretch [ Hold at the top for 30-60s/leg]

B2 - Barbell Romanian Deadlift [6-8 reps]

B3- Reverse Hyperextensions [8-10 reps]

Alternative

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