How to Get Glutes of Steel

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How to Get Glutes of Steel

My hardest workout to date; this lower body circuit alternates explosive with isolating versions of similar movements. Works the quadriceps, hamstrings and glutes. Gravity is all you need here.

Glenn Hole

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DISCLAIMER: Always consult a physician before attempting any new exercise plan. I am not a trainer. I am not responsible for death injury or discomfort caused to anyone as a result of using this guide

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About this workout: Burns 600-1000 kCal/hr. Glutes are the main target. You will get very sore muscles. Be conservative the first few times. If you can't walk comfortably the next day, you overdid it.

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Warm up with some jogging on the spot, jumping jacks and some dynamic/active stretches (that's walking lunges, leg swings etc).

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Take no rest between exercises until the circuit is finished. Repeat the entire circuit after two minutes rest. Be sure to drink water, and towel off before you get back to work. 3 circuits is plenty.

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PLEASE start on the lowest rep counts. The max rep version will make your legs VERY sore unless you're a seasoned athlete. I don't want you unable to walk easily tomorrow (which is possible).

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SINGLE LEG SQUAT - Go honeybadger on this and do 3-10 per leg @ a depth and intensity you like. As you get stronger you'll go lower and do more reps. Do not do more than 6 if this is your first time.

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JUMPING LUNGE WITH ISO-DEATH LUNGE 5000. Rock forward and then back between each jump as shown. Do at least 8 (4 per leg). Do more if you can, but no more than 20 (10 per leg) which is insane.

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BULGARIAN SPLIT SQUAT X 5-10. The Bulgarian national motto is "Unity Makes Strength". But ignore that, this is one leg at a time. Keep the back straight, front knee bends to 90 degrees.

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FLOOR TOUCH HOPS. Set your stopwatch for either 30s, 45s or 1 minute. Three hops forward, three hops backward. Feet should be wide. Sit into each squat as you reach towards or touch the ground.

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3 LEVEL WALL SITS. Follow me on the video for the hardest version. We'll shed tears of joy together. Spend 10, 15 or 20s at each level depending on how strong you are.

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The next move is explosive. If you find it too hard, try just standing up quickly from the kneeling position, and kneel back down. Switch the leading foot after 5.

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JACK IN THE BOX x 5-10. Tip: nowhere near your mums fine china cabinet. Tip 2: Even ninjas might need to put something soft behind them in case of falls. Tip 3: swing your arms for momentum.

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Repeat the whole sequence after 2 minutes rest. You should repeat this 3 times (BTW It's ok to modify the moves if you find them too brutal, gradually building the intensity and reps over the weeks).

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If you did it right...

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Cool down with some dynamic stretches and walking around. Replace the fluids you lost. Once your heart rate has come back down to earth, see my post-workout stretching guide. You'll need it.

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Hard work pays off when there's variety, good nutrition and rest. Work too hard and you'll take painful steps backwards. See my other guides and come up with your own rationale for working out.

You're Done

Check out other guides by this author!

Glenn Hole

Calgary, Canada.

twitter.com/glennchole

Welshman living in Canada. Fitness, food, photography. Please come back and comment if you use one of my guides! Instagram @Glennchole

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1 Pair of legs

1 Floor

1 Chair

1 Gallon Water

1 Stopwatch or timer

1 Towel

Lorna you brave soul. You'll become stronger for it but will probably be sore tomorrow.

Glenn Hole (author) 2 months ago

Did all 3 rounds. The wall ones had to shorten a bit at the last 2 rounds, couldn't last all 45s. It burned😁. It was one of my hardest hiit. My legs were shaking afterwards Lol! Thanks for the great workout. This will be one of my fave leg go to workouts.

Lorna Vargas 2 months ago

Caitlin it's totally fine to do fewer reps if you want and fewer circuits. Go steady! Thanks for doing the workout as for commenting. It means a lot.

Glenn Hole (author) 4 months ago

I only did one through of this, not a seasoned athlete at all, and I definitely feel it. Thank you, I'm going to do this a few times a week til I get stronger (and a much better butt of course ;D ).

Caitlin Joy 4 months ago

Yes, Andi. Yes, you will. Eat right and do this and other workouts, and you'll get the results you're after.

Glenn Hole (author) 6 months ago

I'm gonna have a killer butt haha thanks!

Andi Mikhael 6 months ago

Will do Glen!!! Im Getting ready to graduate physical therapy so I'm going to start light! Thank you for the heads up though 😋 to bad y'all couldn't walk well lol

Ashley Woods 7 months ago

Ashley, go easy on it the first few times. I just modified it with some easier options because my brother in law and I did it on Monday and we were basically unable to walk up the stairs for 2 days. So take it easy and enjoy it.

Glenn Hole (author) 7 months ago

Can't wait to try this out!! Thanks Glenn!!! ☺

Ashley Woods 7 months ago

Mohena good luck.

Glenn Hole (author) 8 months ago

Omg this looks awesome ! I'm going to try it today thank you!

Mohena Moreno 8 months ago

Ok guys the stretching guide is up. If there is an additional stretch you require, then let me know and I will add a video for it.

Glenn Hole (author) 10 months ago

A stretching guide please! :)

Hyderally Lallmamode 10 months ago

Still struggling to find someone to hold the camera without making me laugh. My wife is the worst culprit.

Glenn Hole (author) 10 months ago

Ok John. I will this weekend if I have time.

Glenn Hole (author) 11 months ago

Please put up a stretching guide! A lot of the time I'll neglect a lot of the stretching I should do just because I'm not exactly sure what is the best stretch to do for that muscle.

John Scordino 11 months ago

Thanks guys.

Glenn Hole (author) 11 months ago

Again very impressed. I'm going to enjoy doing these mixed in between other workouts. Always a challenge and so glad to have found your exercises.

Yousef Asheg 11 months ago

You've got really good technique in the exercises. I do loads of squats at home so this will be a good change. Thanks 😊

Marchessa Hollyfield 11 months ago

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Honeybadger don't care!

Gabby Swaqq 10 months ago

This is called 'shoot the duck'

Heather Campbell 11 months ago

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Amy. You survived it!

Glenn Hole (author) 7 months ago

This works great!

Amy Jo 7 months ago

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Ugh yeah I guess it is. Turn the sound off. Took an arrow to the knee.

Glenn Hole (author) 8 months ago

Is that your knee popping?! Ow!!

Barbara Milton 8 months ago

This is true, weights will add an extra dimension for those who have no problems doing these exercises. My workouts are generally for people who prefer calisthenic workouts with minimal weights and cannot afford a gym, or prefer not to go, etc. The calves are not targeted here, but there's nothing wrong with adding a set of calf raises if you want at the end. I'd love to hear what your experience was like doing this workout Mikey.

Glenn Hole (author) 8 months ago

If u really want results use additional weight not just body weight. Body weight workouts will only provide you with results for a limited amount if time unless you make them dramatically harder by changing reps, sets, rest time, and exercises. Overall good workout but use weights and don't forget calves!

Mikey Matriccino 8 months ago