Glute Pump

bench · dumbbell · set of dumbbells · weight plates

Total workout time

Time TBD

Active workout time

Time TBD

Muscles worked

Primary: Glutes, Hamstrings, Hip Adductors, Quads

Main block

5 moves

  • Dumbbell Hip Thrust Tri Method

    Primary: Glutes

    3 sets

  • Dumbbell RDLs

    Primary: Glutes, Hamstrings

    3 sets

  • Dumbbell B-Stance RDLs

    Primary: Glutes, Hamstrings

    3 sets

  • Elevated Dumbbell Reverse Lunge

    Primary: Glutes, Quads

    3 sets

  • Side Lunge

    Primary: Glutes, Hip Adductors · Secondary: Quads

    2 sets