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Glutes workout🍑 Ladies: if you want to change your body, lift consistently with progressive overload. Staying with 5-10lbs DB will not get you far. If you're not strong enough to lift heavy yet, start where you are, but make sure you make weekly progress. Whether is increasing reps or weigh. 1-Glute ham raise machine. Frog position 3x12 2- Pendulum squat 3x12 3-Hip adductor reverse 3x12 ( I really felt that on my glutes) 4- Hip abductor 3x12 5- Hip thrust 4x10 6- DB Summersault squat 3x10 #fito
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